Research
Micronutrients & recovery
Resistance training induces muscle hypertrophy primarily through increased muscle protein synthesis (MPS) mediated by mTORC1, resulting in a net gain of muscle protein when synthesis exceeds breakdown.
Muscle growth occurs when your body builds more protein than it breaks down. Resistance training triggers this process, and adequate protein intake ensures the raw materials are available to maximize this natural building process.
StrongSupportsVERY_HIGH confidence
Extensive research indicates that an increase in muscle protein synthesis, mediated by the mammalian target of rapamycin complex 1 (mTORC1), plays a crucial, albeit not exclusive, role in the muscle growth resulting from resistance exercise... muscle hypertrophy involves, among other factors, a net gain in muscle protein. This gain occurs when the rate of muscle protein synthesis (MPS) surpasses the rate of muscle protein breakdown (MPB).
Why this rating
Well-established biological mechanism cited in the review.
Source
Strength Through Science: A Comprehensive Look at Resistance Training and Protein Intake in Muscle Development
Martyna Kuśmierska et al. · Quality in Sport · 2024
DOI 10.12775/qs.2024.15.51852
narrative_review
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Combining resistance training with a high-protein diet (1.2–1.6 g/kg/day) significantly enhances muscle hypertrophy and strength gains compared to resistance training alone.Good
- High-load resistance training yields greater improvements in maximal strength compared to low-load training, although muscle hypertrophy can be achieved with a wide range of load intensities.Good
Related findings · Micronutrients & recovery
- Trans fats (industrial trans-fatty acids) are unequivocally harmful and should be completely avoided as they raise LDL-C, TGs, and Apo B while lowering HDL-C.Strong
- For menopausal women with osteoporosis, first-line pharmacologic therapies include alendronate, risedronate, zoledronic acid, and denosumab for the prevention of hip, nonvertebral, and vertebral fractures.Strong
- Folic acid fortification of flour prevents neural tube birth defects, and mandatory fortification is more effective than voluntary supplementation alone.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →