Skeletal muscle hypertrophy is a fundamental requirement for success in sport. This is particularly true in strength, power and physique sports, but functional hypertrophy, with a focus on the power-to-weight ratio, is relevant to most athletes, and is also important when we start talking about healthy ageing. But how do we address skeletal muscle hypertrophy from a training and nutrition standpoint – do we simply lift big weights and consume lots of protein, or is there more to it than that?
In this podcast, host Ian Craig asks sports nutritionist and exercise physiologist, Simone do Carmo, how she works with her active clients who have hypertrophy goals. Within their discussion, Simone gives a balanced explanation of the mTOR complex, which is a well known stimulus of muscle protein synthesis, but has also recently been labelled as the ‘baddy’ within ‘healthspan’ literature – however, is this really true? She also explores her favourite skeletal muscle hypertrophy topic, the gut-muscle axis, which really highlights the importance of gastrointestinal health for all aspects of successful training adaptations. And can a vegan athlete expect to achieve similar muscle gains as an omnivorous athlete? Tune in to find out!
About Simone
Simone do Carmo MSci SENr CISNCert is a sports nutritionist, exercise physiologist, and personal trainer. She is the course coordinator and student facilitator at the Centre for Integrative Sports Nutrition. An advocate for whole foods and an individualised approach to nutrition, Simone focuses on nutritional strategies to optimise performance, enhance recovery, and prevent injuries from an integrative health perspective. Her passion areas include nutrition for strength and power based sports, skeletal muscle hypertrophy, plant-based nutrition, and REDs (Relative Energy Deficiency in Sport).
Twitter: @Sport_Bokkie
LinkedIn: simone-do-carmo
View the specialty module, Hypertrophy for Sport and Exercise, led by Simone
Relevant research links and resources for this podcast
Below are a list of research articles and areas of academic enquiry within the field of skeletal muscle hypertrophy in sport and exercise, mentioned by Simone and Ian during their interview:
A discussion of ‘functional hypertrophy’
Resistance training as the most important variable to hypertrophy
A discussion of energy surplus requirements for hypertrophy
Research showing 1.6 g.kg-1.day-1 as the sweet spot for protein amounts
Research showing that the way animals are raised can have significant effects on human health
mTOR as an important signalling mechanism in muscle protein synthesis
mTOR as a Key Regulator in Maintaining Skeletal Muscle Mass – Yoon, 2017
Factors that can negatively contribute to chronic mTOR hyperactivity
mTOR: Its Critical Role in Metabolic Diseases, Cancer, and the Aging Process – Marie et al., 2024
The role that mTOR can play in certain disease states
Expression of mTOR in normal and pathological conditions – Marques-Ramos and Cervantes, 2023
Importance of protein variety for vegan athletes
Vegan diets: practical advice for athletes and exercisers – Rogerson, 2017
Antioxidants to balance oxidative stress created by exercise training
Antioxidants and sports performance – Clemente-Suárez et al., 2023
Implication of gut health in muscular hypertrophy after training
Potential for anxiety as a side effect from caffeine dosing in sport
