Browse the evidence

Sodium bicarbonate ingestion increased peak power in the second set of the bench press exercise (g: 0.19; p = 0.03).

Sodium bicarbonate may enhance peak power output during resistance training.

A dietary score derived from 18 food groups is inversely associated with coronary heart disease (CHD) mortality, with a hazard ratio of 0.73.

Practitioners should consider dietary patterns that align with a Mediterranean diet to reduce heart disease risk.

At 1-month follow-up, patients showed a 22.3 percent decrease in average fat tissue and a 21.5 percent increase in muscle mass.

The HIFEM+RF procedure can effectively reduce fat and increase muscle in the upper arms.

At 3-month follow-up, there was an average decrease in fat tissue by 25.5 percent and an average increase in muscle mass by 23.9 percent.

The HIFEM+RF procedure continues to show effectiveness in fat reduction and muscle gain over time.

Increasing weekly sets may offer additional benefits for 1RM and vastus lateralis cross-sectional area.

Practitioners may consider increasing resistance training volume to enhance strength and muscle size.

Weight loss of more than 10% may reduce obesity-associated cancer incidence.

Encouraging significant weight loss may be a viable strategy for reducing cancer risk in obese patients.

Dietary adherence, including protein and salt restriction, is relevant in inhibiting progression of chronic kidney disease.

Dietary recommendations should focus on protein and salt restrictions to manage kidney disease progression.

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.

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.

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.

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.

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.

Resistance training at both longer and shorter mean muscle lengths produces similar hypertrophic effects.

Practitioners can use a variety of muscle lengths in resistance training without significantly affecting hypertrophy outcomes.

Higher weekly set volumes produced a detectable advantage for muscle hypertrophy (1.8 cm²) but not maximal strength (3.48 kg).

Practitioners should consider higher training volumes for promoting muscle growth.

Several moderately sized meals spread over the day may result in greater muscle anabolism compared with the same amount of protein consumed in less frequent but bigger meals.

Practitioners should consider recommending multiple moderate protein meals throughout the day for better muscle anabolism.

Consuming adequate calories, protein, and micronutrients is vital for supporting muscle mass, muscle strength, and physical function as we age.

Practitioners should emphasize the importance of adequate nutrition in older adults to support muscle health.

Without sufficient nutrition, older people put themselves at an increased risk of developing sarcopenia.

Practitioners should monitor nutritional intake in older adults to prevent sarcopenia.

Nutritional supplementation may be important to ensure older individuals have good physical health.

Practitioners should consider recommending nutritional supplements for older adults to enhance physical health.