Browse the evidence

Adequate nutritional support is a secondary countermeasure to mitigate muscle loss.

Nutritional support should be integrated alongside resistance training to enhance muscle retention.

Countermeasures for muscle wasting should focus on stimulating anabolism rather than alleviating catabolism.

Focus on strategies that enhance muscle growth rather than just preventing muscle breakdown.

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.

Postexercise supplementation with protein-carbohydrate (PRO-CHO) resulted in similar increases in strength after a resistance exercise training program as compared with creatine-dextrose (CR-CHO).

Both protein-carbohydrate and creatine supplements can be effective for strength gains in untrained individuals.

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.

Resistance training can promote marked increases in skeletal muscle mass.

Resistance training is effective for increasing muscle mass, which practitioners can leverage in training programs.

Specialized training techniques such as forced repetitions/drop sets, supersets, and heavy negatives may enhance muscle hypertrophy.

Practitioners may consider incorporating these specialized techniques into resistance training programs to potentially enhance muscle 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.

Low-volume resistance exercise (140 contractions in 14 days) is effective in attenuating the loss of muscle mass and strength during leg immobilization.

Incorporating low-volume resistance exercise can help maintain muscle mass and strength during periods of immobilization.

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.

Postexercise protein ingestion (25-g whey protein) enhances myofibrillar protein synthesis by 67% compared to placebo after concurrent training.

Ingesting protein after concurrent training can significantly enhance muscle protein synthesis, suggesting the importance of post-exercise nutrition.

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.