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Protein synthesis was enhanced to a greater extent when trained participants consumed LA compared with CP during intensified aerobic training.

Endurance athletes should consider LA over collagen for better training adaptations.

Quadriceps cross-sectional area (QCSA) increased significantly for all protocols post-training.

All training protocols can effectively promote muscle hypertrophy.

Combined protein ingestion with resistance exercise stimulates MPS to a similar degree in prostate cancer patients on ADT and controls.

Combining protein intake with resistance exercise can effectively stimulate muscle protein synthesis in both ADT patients and healthy controls.

Foot positioning during calf training affects gastrocnemius muscle thickness, with FPO leading to an 8.4% increase in medial MT and FPI leading to a 9.1% increase in lateral MT after 9 weeks.

Trainers can optimize calf training by adjusting foot positioning to target specific muscle heads.

Significant differences in muscle thickness gains were observed between FPO and FPI conditions.

Understanding these differences can help in designing targeted training programs.

Positioning FPO potentiated increases in medial gastrocnemius head thickness, while FPI provided greater gains for the lateral gastrocnemius head.

Trainers can use specific foot positions to target desired muscle adaptations.

Supplemental protein from whey and pea increased integrated myofibrillar protein synthesis (MPS) rates to 1.59 ± 0.11 %/d and 1.59 ± 0.14 %/d respectively, compared to the RDA of 1.46 ± 0.09 %/d for whey and 1.46 ± 0.10 %/d for pea.

Practitioners should consider whey and pea protein supplements for older males to enhance muscle protein synthesis.

Supplemental protein improved anabolic signaling and integrated MPS in older males.

Incorporating protein supplements into meals can enhance muscle health in older adults.

Low-load resistance training with blood flow restriction (LL-BFR) leads to significant increases in cross-sectional area (CSA) of quadriceps muscles without the presence of muscle edema.

Practitioners can utilize LL-BFR for muscle growth without the concern of edema.

High-load resistance training (HL-RT) results in significant increases in CSA and is influenced by muscle edema.

Practitioners should consider HL-RT for muscle growth, noting the role of edema.

A single set resistance training program performed two days per week can improve cellular health indicators in older women.

Practitioners can consider recommending a two-day per week resistance training program for older women to enhance cellular health.

Resistance training performed three days per week also improves cellular health indicators in older women.

Practitioners can also recommend a three-day per week resistance training program for older women to enhance cellular health.

Significantly greater increases in PM CSA were observed for MJ, MJ + SJ, and SJ + MJ compared with SJ.

Incorporating multi-joint exercises can lead to greater muscle growth in the pectoralis major.

Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM.

When designing resistance training programs for hypertrophy, consider using full ROM and initial pROM for optimal muscle growth.

fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25).

Incorporate full ROM exercises for targeting gluteus maximus and adductors for better hypertrophy outcomes.

Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38).

Utilize initial pROM for enhancing hypertrophy of the proximal rectus femoris in training programs.

Resistance exercise is often as effective as aerobic exercise for many aspects of health.

Health and fitness professionals should consider resistance exercise as a primary form of exercise for health benefits.

Resistance exercise participation can benefit several health aspects including cardiorespiratory health, vascular health, muscle oxidative capacity, mental health, muscle hypertrophy, strength, and power.

Encourage clients to engage in resistance exercise for a wide range of health benefits.

Aerobic conditioning (AC) prior to resistance training (RT) increases type I, type II, and mixed-fiber cross-sectional area (CSA) in healthy young men and women.

Incorporating aerobic conditioning before resistance training may enhance muscle growth.

Aerobic conditioning prior to resistance training increases satellite cell (SC) content, activation, and differentiation.

Enhancing SC content through aerobic conditioning may improve muscle adaptation to resistance training.

Creatine and carbohydrate loading increased muscle creatine and glycogen levels compared to placebo.

Combining creatine with carbohydrates may optimize muscle energy stores for endurance athletes.

The estimated average protein intake that maximizes whole-body protein synthesis and net protein balance in strength-trained females is 1.49 ± 0.44 g·kg·d.

Strength-trained females should aim for approximately 1.5 g·kg·d of protein to maximize muscle synthesis post-exercise.

The safe protein intake to maximize anabolism and minimize protein oxidation for strength-trained females during the early post-exercise recovery period is at the upper end of the American College of Sports Medicine recommendations (1.2-2.0 g·kg·d).

Athletes should consume protein within the range of 1.2-2.0 g·kg·d post-exercise for optimal recovery.

Creatine supplementation leads to greater muscle hypertrophy in the upper limbs (7.1 ± 2.9%) compared to lower limbs (3.2 ± 2.1%) and trunk (2.1 ± 2.2%) in resistance-trained young adult men.

Practitioners should consider creatine supplementation to enhance muscle growth, particularly in the upper body.