Browse the evidence

Branched-chain amino acids (BCAA) are marketed to enhance muscular adaptations.

Practitioners should be aware that BCAA are commonly used with the belief they enhance muscle adaptations.

Engaging in resistance training can improve healthy aging, mobility, cognitive function, cancer survivorship, and metabolic health.

Incorporating RT can enhance various aspects of health, particularly in at-risk populations.

Poor nutrition is the leading cause of poor health, health care spending, and lost productivity in the United States and globally.

Practitioners should prioritize addressing nutrition to improve health outcomes.

Protein supplementation, especially milk proteins, potentiate muscle protein synthesis, lean mass and exercise recovery.

Athletes should consider milk protein supplements to enhance muscle recovery and growth.

Diet has become one of the top risk factors for poor health.

Recognize the critical role of diet in health assessments.

Diabetes remission occurred in 57% (46% complete, 11% partial) after Roux-en-Y gastric bypass (RYGB) and 22.5% (16.9% complete, 5.6% partial) after laparoscopic gastric banding (LAGB).

Bariatric surgery, particularly RYGB, can lead to significant diabetes remission in obese patients.

Improving diet, activity level, and medication adherence, as well as controlling tobacco and other substance use, produces measurable, cost-effective improvements in health outcomes.

Practitioners should focus on these behavioral factors to enhance health outcomes.

In severely obese patients with previous myocardial infarction, metabolic surgery is associated with a lower risk of major adverse cardiovascular events (18.7% vs 36.2%).

Metabolic surgery may significantly reduce the risk of serious cardiovascular events in this patient population.

Mitigation of sarcopenia can be achieved by consumption of higher quality protein in sufficient quantities, greater than approximately 0.8 g/kg bodyweight/d.

Older adults should aim for higher protein intake than the current recommendations to help prevent sarcopenia.

A proposed per-meal target for protein intakes is set at approximately 0.4-0.6 g protein/kg bodyweight/meal for older persons.

Older adults should aim for 0.4-0.6 g of protein per kg of body weight per meal to support muscle health.

More even patterns of protein intake are associated with increased muscle mass and improved muscle function.

Encouraging older adults to distribute their protein intake evenly throughout the day may enhance muscle mass and function.

The implementation of a carb deplete and carb load peaking strategy acutely increased muscle thickness and may be a viable precontest approach to maximize muscular aesthetics.

Practitioners may consider carb manipulation strategies to enhance muscle aesthetics before competitions.

Increased loading as resistance training is the most potent nonpharmacological strategy by which skeletal muscle mass can be increased.

Practitioners should prioritize resistance training for clients aiming to increase muscle mass.

Stretch training may induce muscle hypertrophy in humans, particularly when performed with a certain degree of tensile strain.

Practitioners may consider incorporating loaded stretching into training regimens to potentially enhance muscle growth.

Stretching integrated into resistance training may enhance muscle growth.

Incorporating stretching during rest periods in resistance training may be beneficial for muscle growth.

Regular exercise promotes, maintains, and restores healthy functioning of nearly every physiological system of the human body.

Practitioners should encourage regular exercise as a key component of health maintenance.

9 weekly sets of biceps-focused resistance training (RT), performed in 1 weekly session, are sufficient to increase muscle thickness (MT).

Practitioners can recommend 9 sets of RT per week for muscle thickness gains.

18-27 weekly sets of biceps RT performed over 2 weekly sessions may confer greater strength increases compared to 9 sets.

For optimal strength gains, practitioners may consider recommending higher weekly sets.

Isometric strength increased significantly in the high-volume group only.

Practitioners should note that higher volume may be necessary for isometric strength improvements.

GLP-1 receptor agonists safely cause weight loss and have potential weight-independent anti-inflammatory effects.

Practitioners may consider GLP-1 receptor agonists as a treatment option for weight loss and inflammation in these patient populations.

Significant increases were observed in phase angle (PhA), muscle quality index (MQI), muscular strength, muscle mass, and reactance after 12 weeks of resistance training.

Resistance training can lead to significant improvements in various physical health metrics in older women.

A diet that recapitulated key characteristics of non-industrialized dietary patterns improved gut microbiome interactions and provided cardiometabolic benefits.

Practitioners may consider recommending dietary patterns that mimic non-industrialized diets to improve gut health and cardiometabolic outcomes.

Nutrition education is the cornerstone of a healthy lifestyle.

Incorporate nutrition education into health promotion strategies.

Resistance training for 12 weeks significantly increased phase angle by 7.4% in older women compared to a control group which experienced a decrease of 3.6%.

Incorporating resistance training can enhance cellular health in older women.