FOOD SUPPLEMENTATION IN THE PROCESS OF MUSCLE HYPERTROPHY: BENEFITS, RISKS AND THE NEED FOR REGULATION AND PROFESSIONAL MONITORING

Abstract

This study aimed to understand the role of food supplementation in the process of muscle hypertrophy. The current context reveals a significant increase in adherence to resistance training worldwide, due to its effectiveness in improving strength, power, muscular endurance and flexibility, in addition to being an adaptable and efficient method for body modeling. The problem addressed lies in the need to understand the impacts of food supplementation, especially creatine, whey protein and BCAA (Branched-Chain Amino Acids), on the optimization of physical performance and muscle mass gain. To this end, studies that relate these supplements to strength training were analyzed, seeking to evaluate their benefits and possible risks. The research was carried out through a qualitative literature review, using the deductive method to analyze the effects of supplementation on strength training. The results indicate that supplementation, when combined with adequate strength training, can provide significant gains in muscle mass, improved immunity and optimization of muscle recovery. In addition, it was observed that supplementation contributes to the conservation of muscles, promoting greater endurance and physical performance. It is concluded that food supplementation can be an effective strategy to improve the results of strength training, as long as it is used consciously and under the guidance of qualified professionals. The need for regulation and professional supervision becomes essential to avoid health risks and ensure the safety and effectiveness of consuming these supplements.