Research
Cellular
Resistance exercise training combined with appropriately timed protein ingestion is a highly effective means to promote muscle hypertrophy.
Incorporating resistance training and protein intake can enhance muscle growth in individuals at risk of muscle wasting.
StrongSupportsmedium confidence
we propose that resistance exercise training combined with appropriately timed protein (likely leucine-rich) ingestion represents a highly effective means to promote muscle hypertrophy.
Why this rating
Based on results from acute and chronic studies in humans.
Source
Resistance exercise and nutrition to counteract muscle wasting
Jonathan P. Little et al. · Applied Physiology Nutrition and Metabolism · 2009
DOI 10.1139/h09-093
reviewCited 100×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Interventions aimed at increasing muscle protein synthesis are the most effective countermeasure for preventing, delaying, or reversing the loss of skeletal muscle mass experienced in various muscle wasting conditions.Strong
- Loss of muscle mass results from a decrease in muscle protein synthesis and/or an increase in muscle protein degradation.Strong
Related findings · Cellular
- Athletes aiming to reduce fat mass and preserve FFM should consume protein intakes in the range of ∼1.8-2.7 g kg(-1) d(-1).Strong
- A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.Strong
- Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.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 →