Browse the evidence

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).

Athletes should aim for specific protein intake levels to optimize body composition.

A minimum daily protein intake of ≥1.6 g/kg is necessary to observe significant improvements in muscle mass from whey protein supplementation.

Athletes should ensure their total protein intake meets or exceeds 1.6 g/kg for optimal muscle gain.

Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.

Athletes should aim for a specific protein intake range to enhance muscle synthesis and recovery.

Muscle mass can be significantly preserved by integrating resistance training, adequate protein intake, and body composition monitoring into weight-loss treatment programs.

Incorporating resistance training and proper nutrition can help maintain muscle mass during weight loss efforts.

Ingesting protein with carbohydrate during recovery from aerobic exercise increased muscle fractional synthetic rate (FSR) to 0.09%/h compared to 0.07%/h with carbohydrate only and 0.06%/h with higher carbohydrate intake.

Practitioners should consider recommending protein coingestion with carbohydrates for enhanced muscle recovery post-exercise.

Both bodybuilding-type and powerlifting-type training promote similar increases in muscular size.

Both training styles can be effective for increasing muscle size.

Protein quality affects exercise-induced muscle protein anabolism and protein balance.

Practitioners should consider protein quality when advising on nutrition for muscle gain.

Resistance training at 80% 1RM resulted in a higher muscle cross-sectional area (CSA) compared to 20% 1RM after 12 weeks.

Practitioners should consider higher intensity resistance training for optimal muscle growth.

All intensities of resistance training (20%, 40%, 60%, 80% 1RM) were effective for increasing muscle strength and size over 12 weeks.

Resistance training can be effective across a range of intensities if volume is matched.

The magnitude of increase in muscle strength was higher in the 60% and 80% 1RM groups compared to lower intensities.

Higher intensities in resistance training may yield better strength outcomes.

The average increase in muscle strength following creatine supplementation plus resistance training was 8% greater than following placebo ingestion during resistance training (20% vs. 12%).

Creatine supplementation can significantly enhance muscle strength gains when combined with resistance training.

The average increase in weightlifting performance following creatine supplementation plus resistance training was 14% greater than following placebo ingestion during resistance training (26% vs. 12%).

Creatine supplementation can significantly enhance weightlifting performance when combined with resistance training.

The increase in bench press 1RM ranged from 3% to 45%, and the improvement in weightlifting performance in the bench press ranged from 16% to 43%.

Results from creatine supplementation can vary widely among individuals in terms of bench press performance.

Omega-3 fatty acid supplementation attenuates the decline in muscle volume during two weeks of unilateral leg immobilization in healthy young women (14% decline in control vs. 8% in n-3 group, P < 0.05).

Practitioners may consider recommending omega-3 supplementation to mitigate muscle loss during periods of immobilization.

Integrated rates of myofibrillar protein synthesis (MyoPS) were higher in the n-3 group compared to the control group at all times (P < 0.05).

Higher MyoPS in the n-3 group suggests that omega-3 supplementation may enhance muscle recovery and growth.

A dietary pattern including ALA-rich foods substantially reduces the recurrence of CHD events.

Encouraging a diet rich in ALA may help prevent CHD recurrence.

Resistance training (RT) is of greater benefit than aerobic training (AT) as an antisarcopenic exercise treatment.

RT should be prioritized for preserving muscle in older adults.

Resistance exercise and nutritional provision are two independent and major stimuli of muscle protein synthesis and overall muscle growth.

Practitioners should emphasize both resistance training and proper nutrition to enhance muscle growth.

Resistance exercise, nutritional provision, and the combination of the two can independently and synergistically increase muscle protein synthesis and anabolism.

Combining resistance training with nutritional support can maximize muscle growth outcomes.

Type I and type II muscle fibres are activated when heavier and lighter loads are lifted to task failure.

Both heavy and light resistance training can be effective for muscle activation.

Consumption of industrially produced trans fatty acids (TFA) adversely affects multiple risk factors for chronic diseases.

Reducing TFA consumption is crucial for improving health risk factors.

TFA consumption increases the risk of clinical coronary heart disease (CHD).

Awareness of TFA's role in increasing CHD risk is essential for dietary recommendations.

Training muscle groups 3 days per week using a total-body routine (TOTAL) leads to significantly greater increases in forearm flexor muscle thickness compared to training 1 day per week using a split-body routine (SPLIT).

Practitioners may consider recommending higher training frequencies for enhanced muscle growth.

Higher weekly resistance training frequencies may provide superior hypertrophic benefits.

Increasing training frequency may enhance muscle growth outcomes.