Hormonal
Skeletal muscle hypertrophy from resistance training is driven primarily by chronic increases in translational capacity (ribosome biogenesis) and resting protein synthesis, rather than solely by acute post-exercise spikes in protein synthesis.
Focus on consistent resistance training over time to build more ribosomes in your muscles, which increases your baseline protein synthesis. Don't obsess over the exact timing of nutrients immediately post-workout, as total daily protein and long-term training consistency drive hypertrophy more than acute spikes.
skeletal muscle hypertrophy occurs also by changes in translational capacity and changes in protein synthesis at rest.
Why this rating
Based on a comprehensive review of multiple human and rodent studies showing correlation between ribosome biogenesis and hypertrophy.
Source
Revisiting the roles of protein synthesis during skeletal muscle hypertrophy induced by exercise
Vandré C. Figueiredo · American Journal of Physiology-Regulatory, Integrative and Comparative Physiology · 2019
DOI 10.1152/ajpregu.00162.2019
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