Browse the evidence

A plant-based eating pattern is non-inferior to an omnivore diet for athletic performance and muscle protein synthesis when macronutrient content is similar.

Athletes can achieve similar performance and muscle synthesis on a plant-based diet as on an omnivore diet if protein intake is adequate.

When sufficient total protein is consumed, plant-based sources are non-inferior to animal-based sources.

Athletes can rely on plant-based protein sources without compromising performance if protein intake is adequate.

Resistance training alongside proper protein intake is important to mitigate the effects of aging on skeletal muscle tissue.

Health professionals should incorporate both resistance training and protein intake in programs for older adults.

Os suplementos mais procurados por pessoas que buscam melhora da estética e condicionamento físico são os derivados de proteínas e aminoácidos.

Profissionais devem estar cientes dos tipos de suplementos que os praticantes buscam.

Time Under Tension (TUT) was greater in the group with a 4-second eccentric phase.

Longer eccentric phases may enhance time under tension, which could be beneficial for muscle growth.

Both Eccentric Training (ET) and Concentric Training (CT) significantly increase muscle thickness of the biceps brachialis (BTH) and femoris rectus (FRTH) in older adults after 16 weeks.

Both eccentric and concentric training can effectively increase muscle mass in older adults.

Trained males can experience substantial muscle growth while maintaining their previous weekly set number of resistance training volume.

Practitioners can maintain training volume while still promoting muscle growth in trained individuals.

A 30% increase in resistance training volume appeared to enhance strength-endurance performance.

Increasing training volume by 30% may be beneficial for improving strength-endurance in trained individuals.

El entrenamiento con restricción del flujo sanguíneo de baja intensidad es una estrategia eficaz para aumentar las adaptaciones musculares cuando se realiza durante el entrenamiento de fuerza.

Los entrenadores pueden considerar el uso de BFR en entrenamiento de fuerza para mejorar las adaptaciones musculares.

La combinación de BFR con el entrenamiento aeróbico tradicional puede preservar o potenciar las adaptaciones hipertroficas.

Se sugiere investigar más sobre la combinación de BFR y entrenamiento aeróbico para optimizar la masa muscular.

An 8 mg • kg -1 dosage of caffeine improves strength levels on bench press, deadlift, and squats compared to placebo.

Practitioners can consider using an 8 mg • kg -1 caffeine dosage to enhance strength performance in trained individuals.

The 7-9 RPE group performed more relative volume than the 4-6 RPE group.

Increasing training volume may enhance overall training effectiveness.

Percentage-based training (PBT) resulted in a significant increase in muscle thickness of the vastus lateralis at 50% femur length (VL50) from 25.4±3.28 mm to 28.1±4.64 mm (+10.42%; p=0.04).

Practitioners can expect significant hypertrophy in VL50 with percentage-based training.

Creatine supplementation is validated as a safe and effective ergogenic aid and is distinct from anabolic steroids.

Creatine can be safely used to enhance performance without the risks associated with steroids.

Changes in muscle thickness (MT) of the pectoralis major (PM) were observed in the 4-6 RPE group (+2.03 mm), 7-9 RPE group (+0.71 mm), and 7-9+ RPE group (+2.73 mm).

Resistance training programs can lead to varying degrees of muscle hypertrophy depending on proximity to failure.

GLP-1 agonists positively affect multiple obesity-related complications.

GLP-1 agonists can be used to manage various obesity-related health issues.

Eine Gewichtsabnahme kann die urogynäkologischen Symptome verbessern, bei 5–10% Gewichtsreduktion wird ein Rückgang der Inkontinenzepisoden bis zu 60% beschrieben.

Gewichtsreduktion sollte als Therapieoption zur Verbesserung urogynäkologischer Symptome in Betracht gezogen werden.

Bariatric and metabolic surgery is more effective than medicinal treatment for reversing NASH and improving liver fibrosis.

Practitioners should consider bariatric surgery as a treatment option for patients with NASH who are also obese and have type 2 diabetes.

WB-EMS, Pilates, and Yoga are associated with a reduced loss of muscle mass during diet-induced weight loss.

Including exercises like WB-EMS, Pilates, or Yoga can help maintain muscle mass while losing weight.

Proper maintenance of skeletal muscle mass is essential to prevent sarcopenia and ensure health and quality of life as aging progresses.

Emphasizing muscle maintenance can improve health outcomes in aging populations.

The combination of resistance exercise and adequate protein intake is important for maintaining or increasing muscle mass.

Combining resistance training with adequate protein intake is crucial for muscle maintenance and growth.

Protein supplementation resulted in a significant positive effect on muscle mass with a weighted mean difference of 0.47 kg (95% CI, 0.18-0.75 kg; P < .001).

Practitioners should consider recommending protein supplementation to enhance muscle mass in healthy individuals.

Protein supplementation positively affected upper body strength.

Practitioners may recommend protein supplementation to improve upper body strength in healthy individuals.

The significant effect of protein supplementation on muscle mass persisted across various subgroups, including age and gender.

Protein supplementation may be beneficial for muscle mass in diverse populations, regardless of age or gender.