Molecular Basis and Practical Applications of Training, Nutrition and Recovery for Maximum Gains in Lean Muscle Mass: A Narrative Review for Optimizing Muscular Hypertrophy.

Álvaro A Vergara Nieto, Andrés Halabi Diaz, Millaray Hernández Millán, Daniel Sagredo Oyarzo

Facultad de Ciencias de la Salud, Escuela de Nutrición y Dietética, Universidad del Desarrollo, Concepción, Chile.Facultad de Ciencias de la Salud, Escuela de Nutrición y Dietética, Universidad del Desarrollo, Concepción, Chile. · pubmed

Paper

Abstract

Skeletal muscle hypertrophy is a key determinant of strength, athletic performance, and functional capacity across the lifespan, and is clinically relevant to sarcopenia and chronic disease. This review integrates molecular mechanisms (e.g., mechanotransduction and mTORC1 signaling) with practical training, nutrition, and recovery variables to support evidence-informed hypertrophy programming.

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Research summary

The paper claims that integrating molecular mechanisms with practical training, nutrition, and recovery can optimize muscular hypertrophy. This is relevant as it addresses skeletal muscle hypertrophy, which is crucial for maintaining strength and functional capacity in aging populations, thereby potentially mitigating age-related decline and sarcopenia.

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