FOOD SUPPLEMENTS AND THEIR EFFICACY IN MUSCLE HYPERTROPHY

Abstract

This article sought to verify the effectiveness of the use of whey protein and creatine in individuals who wish to gain lean mass through supplementation. To this end, a narrative bibliographic review was carried out, which was based on the analysis of sources such as scientific articles and dissertations available in recognized academic databases. The research was conducted with the aim of critically reviewing the existing literature on the subject, identifying the scientific evidence that supports or disputes the effectiveness of nutritional supplements. Most studies had a significant result, where supplementation with whey protein and creatine was shown to be effective. Only one study showed a negative result, since the time frame for analyzing effectiveness was short (8 weeks). It is concluded that although whey protein and creatine supplements are effective in promoting muscle hypertrophy, it is essential that their use be guided by a professional to ensure safety and maximize benefits, in line with a balanced diet and an adequate exercise program.