Browse the evidence

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.

Ingestion of whey protein during recovery from exercise increases myofibrillar protein synthesis rates.

Practitioners should consider whey protein as an effective supplement for enhancing muscle recovery post-exercise.

Whey protein supplementation significantly improved bench press performance by a mean difference of 8.87 (95% CI: 5.95-11.79) and squat performance by a mean difference of 9.60 (95% CI: 5.61-13.60).

Practitioners can recommend whey protein to enhance strength performance in young adults engaged in resistance training.

Protein supplementation increased peak plasma total essential amino acids (EAA).

Practitioners can expect protein supplementation to enhance amino acid availability in young adults.

Supplementing strength training with adequate protein (≈1.6 g/kg) and creatine (≈3 g/d) enhances effects.

Practitioners should recommend protein and creatine supplementation alongside strength training for older adults.

Resistance training combined with dietary protein supplementation has synergistic benefits for older adults with sarcopenia or physical frailty, with a potential ceiling effect at 1.5-1.7 g PRO/kg BW/day.

Practitioners should recommend a combination of resistance training and protein supplementation within the specified range for older adults.

Whey-based multi-ingredient supplements are superior to isocaloric and isonitrogenous placebo for enhancing skeletal muscle growth in both younger and older persons.

Whey-based multi-ingredient supplements should be prioritized for muscle growth in diverse age groups.

Multi-ingredient formulations containing high-quality milk proteins, creatine monohydrate, vitamin D3, calcium, and n-3 polyunsaturated fatty acids may be recommended for the multimodal treatment of sarcopenia and sarcopenic obesity.

Practitioners should consider these multi-ingredient formulations in treatment plans for sarcopenia and sarcopenic obesity.

A habitual protein intake of approximately 1.1 g·kg -1 ·d -1 associated with resistance training may be necessary to optimize gains in skeletal muscle mass in untrained older women.

Practitioners should recommend a protein intake of around 1.1 g·kg -1 ·d -1 for older women engaging in resistance training to enhance muscle mass.

There is a positive correlation between daily protein intake and changes in skeletal muscle mass.

Increasing protein intake may enhance muscle mass gains in older women undergoing resistance training.

Hypertrophy is maximized with resistance training that provides sufficient mechanical tension and effective fiber recruitment, with a recommended weekly volume of ~10 to 20 sets per muscle group.

Practitioners should aim for 10 to 20 sets per muscle group weekly to optimize muscle growth.

Daily supplementation with 38 g/day of lactic acid bacteria–fermented whey protein (LAB-FWP) led to significant improvements in physical performance, including an increase in electronic Short Physical Performance Battery (eSPPB) scores (P = .034) and hand grip strength (P = .043).

Practitioners may consider recommending LAB-FWP supplementation to improve physical performance in older adults.

The intervention group showed greater gains in skeletal muscle mass index (Δ = 1.5, P = .004) compared to controls.

LAB-FWP may be an effective strategy for increasing muscle mass in older adults.

Resistance exercise performed at longer muscle length produced significantly greater muscle hypertrophy compared to shorter length (ES = 0.283; CI 0.04–0.52; p = 0.036).

Practitioners should consider incorporating resistance training at longer muscle lengths to enhance muscle hypertrophy.

Regional hypertrophy at both distal and central regions was significantly favored by longer muscle length intervention.

Targeting both distal and central muscle regions with longer length training may optimize hypertrophy outcomes.

The effect of longer muscle length training on hypertrophy appears to be consistent across several muscle groups.

Practitioners can apply these findings across different muscle groups for hypertrophy training.

Time-efficient resistance training methods can help individuals develop and maintain strength and hypertrophy.

Implementing these methods can support clients in achieving their strength and hypertrophy goals despite time limitations.

Semaglutide and tirzepatide resolve metabolic dysfunction-associated steatohepatitis (MASH) in 41% and 53% of patients, respectively, without worsening fibrosis after 52-72 weeks.

These medications can significantly improve liver health in adults with MASH.

Efsubaglutide Alfa showed a preferable tolerability and safety profile.

Efsubaglutide Alfa may be a safer option for weight management compared to other treatments.

Regular physical activity boosts host immunity and facilitates a more diverse gut microbiome.

Encouraging regular physical activity can enhance immune function and gut health.

Pharmacologic interventions targeting modifiable cardiometabolic risk factors are a reasonable strategy to prevent CVD development and progression of MASLD.

Practitioners should consider pharmacologic interventions for patients with MASLD to mitigate CVD risk.

Semaglutide improved physical quality of life by 3.75 points on the SF-36v2.

Semaglutide may enhance physical quality of life for patients in this group.

GLP-1RA users had a lower risk of all-cause mortality (HR, 0.70; 95% CI, 0.63-0.78) compared to other antidiabetic drug users.

Practitioners may consider GLP-1RAs as a treatment option for reducing all-cause mortality in this population.

Physical activity and exercise training modify the biological effects of accelerated aging considerably.

Incorporating regular physical activity and exercise can significantly mitigate the effects of aging on cardiovascular health.