The Ultimate Guide to Nutritional Timing for Muscle Hypertrophy

Optimizing Nutritional Timing and Supplements for Muscle Hypertrophy and Recovery: A Comprehensive Guide

Strategically timed nutrition and supplementation can significantly enhance muscle hypertrophy following resistance training and accelerate recovery after physical therapy. This guide explores evidence-backed macronutrient timing, supplement choices, and synergistic strategies to maximize outcomes.

Post-Resistance Training Nutrition for Muscle Hypertrophy

Protein: Types, Timing, and Mechanisms

Protein is the cornerstone of muscle hypertrophy, primarily through its role in stimulating muscle protein synthesis (MPS). Rapidly absorbed proteins like whey are most effective post-workout due to their high bioavailability and leucine content, a key amino acid in activating MPS via the mTOR pathway. (1)

• Whey Protein Isolate (WPI): Absorbed in ~20-30 minutes, ideal for immediate post-training intake. Contains ~10-12% leucine by weight. (2)

  
  

• Casein Protein: Slower digestion (~7-8 hours), suitable for prolonged recovery, such as before sleep. (3)

  
  

• BCAAs (Branched-Chain Amino Acids): Supplementation (5-10g) can augment protein synthesis, especially during fasted training. (4)

  
  

• Recommended Dose: 20-40g of high-quality protein post-workout, with leucine content ≥2.5g per serving. (5)

  
  

  

  
  

Carbohydrates for Glycogen Replenishment

Carbohydrates paired with protein (1–1.2g/kg) enhance glycogen resynthesis and reduce cortisol post-exercise. Rapidly digestible options like rice, bananas, or dextrose are preferable within two hours. (6)

Micronutrients and Antioxidants

Micronutrients support cellular repair and reduce oxidative stress:

• Vitamin D (1000-2000 IU/day): Supports muscle repair and reduces inflammation. (7)

  
  

• Polyphenols: Tart cherries and pomegranates reduce muscle soreness and oxidative stress. (8)

  
  

  

  
  

Creatine: Types and Recommendations

Creatine enhances strength, recovery, and hypertrophy:

• Monohydrate: Gold standard with ~99% absorption. Daily dose: 3–5g. (9)

  
  

• HCL (Hydrochloride): May reduce gastrointestinal discomfort but lacks superiority in absorption or performance. (10)

  
  

• Buffered and Liquid Creatine: No added benefits over monohydrate. (11)

  
  

  

  
  
  
  

Recovery Nutrition for Injury Rehabilitation Post-PT Session

Protein and Collagen for Tissue Repair

Adequate protein and collagen synthesis are critical for ligament and tendon recovery:

• Collagen Peptides (10-15g): Combined with 50mg of Vitamin C promotes tendon healing. (12)

  
  

• Daily Protein Intake: 1.6-2.2g/kg body weight, with post-session doses of 20-30g from lean sources like chicken or soy protein isolate. (13)

  
  

  

  
  

Anti-Inflammatory Nutrients

• Curcumin: 500-1000mg/day reduces pain and inflammation. (14)

  
  

• Omega-3s (2-4g/day): Inhibit pro-inflammatory cytokines. (15)

  
  

  

Micronutrients and Antioxidants

• Vitamin C (500mg/day): Boosts collagen synthesis. (16)

  
  

• Zinc (15-30mg/day): Supports wound healing. (17)

  
  

  

  
  

Comprehensive Nutritional Strategy

Goal	Key Nutrients/Supplements	Dosage
Muscle Hypertrophy	Protein (20-40g), Carbs (1–1.2g/kg), Creatine (3–5g), Omega-3s	Post-exercise within 30 minutes
Injury Rehabilitation	Protein (20-30g), Collagen (10-15g), Vitamin C (50mg), Curcumin	Daily, with protein within 2 hours post-PT
Anti-Inflammation	Omega-3s (2-4g), Curcumin (500-1000mg), Antioxidants	Daily

As always, here's to the best you!

References

1. Morton RW, et al. A systematic review, meta-analysis, and meta-regression of protein supplementation effects on resistance training. Br J Sports Med. 2018;52(6):376-384. doi:10.1136/bjsports-2017-097608.

2. Phillips SM. Dietary protein for muscle hypertrophy. Can J Appl Physiol. 2004;29(5):534-554. doi:10.1139/h04-034.

3. Casein and muscle protein synthesis. Am J Physiol Endocrinol Metab. 2009;297(5):E1193-205. doi:10.1152/ajpendo.00535.2009.

4. Jackman SR, et al. Branched-chain amino acid ingestion stimulates muscle protein synthesis. J Nutr. 2017;147(1):50-58. doi:10.3945/jn.116.234203.

5. Tipton KD, Phillips SM. Protein needs and timing for athletes. Int J Sport Nutr Exerc Metab. 2004;14(1):81-89. doi:10.1123/ijsnem.14.1.81.

6. Ivy JL, et al. Early postexercise glycogen recovery with carbohydrate-protein supplementation. J Appl Physiol. 2002;93(4):1337-1344. doi:10.1152/japplphysiol.00394.2002.

7. Holick MF. Vitamin D and muscle health. J Steroid Biochem Mol Biol. 2018;175:1-2. doi:10.1016/j.jsbmb.2016.12.024.

8. Clifford T, et al. Polyphenols and muscle recovery. Nutrients. 2015;7(4):2801-2822. doi:10.3390/nu7042801.

9. Kreider RB, et al. Creatine supplementation and exercise. J Int Soc Sports Nutr. 2017;14:18. doi:10.1186/s12970-017-0173-z.

10. Spillane M, et al. Creatine HCL vs monohydrate. J Strength Cond Res. 2011;25(10):2861-2871. doi:10.1519/JSC.0b013e31822b989d.

11. Buford TW, et al. Creatine efficacy. J Int Soc Sports Nutr. 2007;4:6. doi:10.1186/1550-2783-4-6.

12. Baar K. Collagen supplementation and tendon repair. Int J Sport Nutr Exerc Metab. 2019;29(5):429-435. doi:10.1123/ijsnem.2018-0180.

13. Dideriksen KJ, et al. Protein for recovery in older adults. Nutrients. 2016;8(6):306. doi:10.3390/nu8060306.

14. Hwang SY, et al. Curcumin for osteoarthritis. Ann Rehabil Med. 2020;44(2):91-99. doi:10.5535/arm.2020.44.2.91.

15. Simopoulos AP. Omega-3 fatty acids and inflammation. Exp Biol Med. 2002;226(11):999-1003. doi:10.1177/153537020222601303.

16. Shroff R, et al. Vitamin C and collagen synthesis. Br J Dermatol. 2009;161(6):1219-1225. doi:10.1111/j.1365-2133.2009.09314.x.

17. Prasad AS. Zinc role in immunity and healing. J Trace Elem Med Biol. 2020;62:126634. doi:10.1016/j.jtemb.2020.126634.

Disclaimer

All FHPT blog and article material is intended for educational purposes only. The content provided is based on general information and is within the scope of practice of physical therapists in the state of Louisiana. It should not be interpreted as medical advice, diagnosis, or treatment recommendations. Individual results may vary, and the information shared is not intended to substitute for professional medical consultation, diagnosis, or treatment. Before making any decisions regarding your health, wellness, or treatment, it is essential to consult with a qualified healthcare provider. Fulco & Hall Performance & Therapy (FHPT) assumes no responsibility or liability for any outcomes resulting from the use or application of the information provided.