Browse the evidence

Exercise is one of the most effective strategies to prevent sarcopenia.

Incorporating exercise into daily routines can significantly help in preventing muscle loss in older adults.

A combination of adequate nutrition and regular exercise is recommended to promote muscle health and function.

Practitioners should encourage both dietary and exercise interventions for optimal muscle health in older adults.

Higher protein diets optimize muscle mass during periods of resistance training, facilitating strength increases.

Athletes should consider higher protein intake to enhance muscle mass and strength.

Creatine monohydrate supplementation enhances strength and power.

Incorporating creatine monohydrate can be beneficial for strength and power training.

Peri-exercise caffeine, nitrate-containing supplements, and sodium bicarbonate can enhance aspects of endurance performance.

Athletes may benefit from these supplements to improve endurance performance.

Resistance exercise increases rates of muscle protein synthesis (MPS) in a mechanistic target of rapamycin complex 1 (mTORC1)-dependent manner.

Resistance training is effective for increasing muscle protein synthesis.

Both intermittent fasting (IF) and ketogenic diet (KD) independently show clinically significant benefits in improving metabolic parameters in metabolic syndrome (MetS) and type 2 diabetes (T2D), including reductions in HbA1c, fasting glucose, body weight, and triglycerides.

Practitioners may consider IF and KD as effective dietary interventions for managing MetS and T2D.

Skeletal muscle protein turnover rates are approximately 1%–2% per day, with muscle protein breakdown (MPB) exceeding muscle protein synthesis (MPS) in the fasted state, and MPS exceeding MPB in response to protein-containing meals.

Understanding protein turnover can help in designing nutrition strategies for muscle maintenance and growth.

Dietary protein for athletic populations serves as a signal and substrate for muscle protein synthesis (MPS), aiding in hypertrophy, repair of damaged proteins, and maintenance of lean mass.

Athletes should focus on protein intake to enhance muscle growth and recovery.

A maintenance dose of 1.2 g·d-1 of beta-alanine (BA) was effective in maintaining performance during repeated sprints.

Practitioners can consider a lower maintenance dose of beta-alanine to sustain performance in repeated sprint activities.

Muscular adaptations occur as a response to training.

Training programs should focus on inducing muscular adaptations for performance improvement.

The co-ingestion of caffeine with carbohydrate results in a 66% higher rate of muscle glycogen resynthesis during a 4-hour recovery period compared to carbohydrate alone.

Combining caffeine with carbohydrate can significantly enhance glycogen recovery post-exercise.

Caffeine co-ingestion leads to higher muscle glycogen accumulation after 4 hours of recovery compared to carbohydrate alone.

For optimal glycogen recovery, athletes may benefit from consuming caffeine with carbohydrates.

Resistance exercise increases rates of muscle protein synthesis (MPS) for up to 48 hours into recovery.

Resistance training should be incorporated into fitness regimens to enhance muscle recovery and growth.

Rapidly digested whey protein rich in essential amino acids, especially leucine, is particularly stimulatory for MPS.

Incorporating whey protein, particularly post-exercise, may enhance muscle recovery and growth.

Resistance training volume is suggested to be one of the most effective variables for developing muscular hypertrophy.

Practitioners should consider resistance training volume as a key factor in designing hypertrophy-focused training programs.

Controlling for each individual's previous training volume could improve the precision of the muscle hypertrophic response to resistance training.

Practitioners should assess an individual's training history to tailor resistance training programs for optimal muscle growth.

Supplemental protein hydrolysate had a positive effect on fat-free mass (FFM) with a standardized mean difference (SMD) of 0.36 (95% CI: 0.16–0.56, P = 0.000).

Practitioners may consider recommending protein hydrolysate supplementation to enhance fat-free mass in resistance-trained individuals.

Supplemental protein hydrolysate had a positive effect on lower body strength with a standardized mean difference (SMD) of 0.43 (95% CI: 0.16–0.69, P = 0.001).

Practitioners may consider recommending protein hydrolysate supplementation to enhance lower body strength in resistance-trained individuals.

Velocity-based training (VBT) at 2 or 3 days per week significantly improves muscle morphology in patients with Parkinson's disease.

Practitioners can implement VBT in exercise programs for patients with Parkinson's disease to enhance muscle morphology.

Moderate resistance training volume (3 sets per exercise) resulted in larger increases in muscle cross-sectional area (5.2% vs. 3.7%) and strength (3.4-7.7% difference) compared to low volume (1 set).

Practitioners should consider moderate training volume to enhance muscle growth and strength in untrained individuals.

Whey protein shows greater rates of MPS compared to soy protein at equivalent doses.

Whey protein may be a better choice for promoting muscle protein synthesis in elderly individuals compared to soy.

LCDs and MCDs showed the most consistent metabolic benefits, particularly with combined fat and protein replacements.

Practitioners should consider LCDs and MCDs with mixed macronutrient replacements for optimal metabolic health.

Dietary correction over 6 months contributed to the reduction of risk factors for cardiovascular diseases.

Dietary interventions can be effective in reducing cardiovascular disease risk factors in overweight and obese populations.