Chapter 9: Nutrition for Hypertrophy

what is energy balance?

the net difference between energy intake and energy expenditure

how does a negative energy balance impact the hypertrophic response?

it decreases the hypertrophic response because it causes catabolic molecular signaling to be favored

how does a positive energy balance impact the hypertrophic response?

it increases the hypertrophic response because it positively stimulates anabolic molecular signaling

how does energy surplus impact body fat accumulation as a lifter progresses toward their genetic potential?

less of their energy surplus is directed toward a hypertrophic response, and instead causes the accumulation of body fat due to that extra energy being conserved as fat

what branched AA is known as the “trigger” for anabolism?

the amino acid leucine

how much of the AA “trigger” is needed to reach the threshold for that trigger?

the threshold to stimulate muscle protein synthesis is two grams of leucine or twenty grams of high-quality protein

how does aging impact the anabolic threshold?

the anabolic or leucine threshold is doubled, so four grams of leucine or forty grams of high-quality protein must be consumed to meet the threshold

what is the recommended protein intake for hypertrophy?

1.6-2.2 g/kg body weight/day

why are most vegetable sources of protein considered “incomplete proteins”?

they lack some of the essential amino acids needed to support increasing lean mass

what percent of ATP production in hypertrophy training comes from carbohydrate metabolism?

up to 80 percent of ATP production

does research support the use of very low carb diets (ex. ketogenic diet) for hypertrophy training?

no, these diets are not optimal for muscle hypertrophy due to a lower quantity of ATP being produced

what is the carbohydrate intake recommendation for hypertrophy?

more than 3 g/kg body weight/day must be consumed but some studies recommend as high as 4-7 g/kg body weight/day

what is the fat intake recommendation for hypertrophy?

more than one g/kg body weight/day must be consumed. for men, more than 1/6 g/kg/day must be consumed, and women must consume more than 1.1 g/kg/day

why is fat considered an essential nutrient?

it supports many bodily functions, such as providing cushion for internal organs, absorbing vitamins, composing cell membranes, producing hormones, and storing energy

what feeding frequency is recommended for hypertrophy?

it is recommended that 0.4 to 0.55 grams protein/kg body weight/meal be consumed with four meals per day, for a total of 1.6 to 2.2 g protein/kg/day

what is the”anabolic window of opportunity”?

this is the optimal window for protein consumption post-workout. it has been shown that consuming these nutrients within one hour (or sooner) of working out enhances the hypertrophic response and reduces overall protein degradation