Browse the evidence

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.

Higher protein intakes (2-3 times the protein RDA of 0.8 g/kg/d) during energy restriction can enhance fat-free mass (FFM) preservation.

Athletes should increase protein intake significantly during weight loss to preserve muscle mass.

Post-exercise consumption of 0.25-0.3 g protein meal(-1) from high leucine content sources is recommended to optimize muscle protein synthesis.

Athletes should consume specific amounts of protein after exercise to maximize muscle recovery.

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.

Modest consumption of fish or fish oil supplementation lowers the incidence of cardiac death and possibly other cardiovascular events.

Encouraging modest fish consumption or fish oil supplementation may reduce the risk of cardiac death and cardiovascular events.

Whey protein supplementation combined with resistance training leads to a 4.8% increase in skeletal muscle mass in older women compared to a 2.3% increase with placebo.

Practitioners should consider whey protein supplementation to enhance muscle mass in older women undergoing resistance training.

Whey protein supplementation combined with resistance training results in an 8.7% increase in total strength compared to a 4.9% increase with placebo.

Whey protein supplementation may significantly enhance strength gains in older women participating in resistance training.

Both whey protein and placebo groups showed significant improvements in muscular quality, with the whey protein group showing a 2.9% increase compared to a 1.5% increase in the placebo group.

Both whey protein and resistance training can improve muscular quality in older women.

Both RT3 and RT6 groups showed significant increases in muscle thickness for elbow extensors (+14% for RT3 and +11% for RT6), rectus femoris (+5% for RT3 and +6% for RT6), and vastus intermedius (+10% for RT3 and +11% for RT6) with no significant between-group differences.

Both training frequencies can be effective for muscle growth in trained individuals.

Approximately 20-25 g of a high-quality protein maximizes the response of MPS following resistance exercise.

Practitioners should recommend 20-25 g of high-quality protein post-exercise for muscle growth.

Progressive resistance training for 16 weeks increases phase angle by 4.3% in men and 5.8% in women.

Implementing a hypertrophy-type resistance training program can enhance cellular integrity in young adults.

Both drop set (DS) and conventional resistance training (NS) groups showed significant increases in triceps muscle cross-sectional area (CSA) with 10.0±3.7% for DS and 5.1±2.1% for NS.

Both training methods can effectively increase muscle size, but drop sets may offer superior results.

Multi-ingredient protein (MIP) supplements combined with resistance exercise training lead to significant increases in fat-free mass (FFM) by 0.80 kg and improvements in 1-repetition maximum (1RM) lower body strength by 4.22 kg and upper body strength by 2.56 kg compared to non-MIP supplemented conditions.

Practitioners can consider recommending MIP supplements to enhance muscle mass and strength gains in individuals undergoing resistance training.

MIP supplements show a greater effect on fat-free mass (FFM) in untrained individuals (0.95 kg) and older participants (0.77 kg) compared to trained individuals.

MIP supplements may be particularly beneficial for untrained individuals and older adults seeking to increase muscle mass.

The INITIAL ROM group presented a greater relative increase in muscle hypertrophy at 70% femur length compared to all groups.

Practitioners may consider incorporating initial partial range of motion training for enhanced muscle hypertrophy.

High resistance-training frequency (5 days per week) significantly increases muscle thickness in the forearm flexors and vastus lateralis compared to training muscle groups once per week.

Practitioners should consider recommending higher training frequency for enhanced muscle growth.

A split training routine (muscle groups trained once per week) does not confer the same hypertrophic effect as a whole-body routine trained five times per week.

For optimal hypertrophy, a higher training frequency may be beneficial.

Postexercise protein-leucine supplementation lowers serum creatine kinase concentration by 21%-25%.

Using protein-leucine supplements may help reduce muscle damage post-exercise.

Resistance exercise can effectively stimulate muscle protein synthesis (MPS) in cachexia patients using lower loads.

Practitioners can recommend lower resistance loads for cachexia patients to stimulate muscle growth.

Both constant load and ascending pyramidal load resistance training improve phase angle in older women after eight weeks.

Practitioners can use either training method to enhance phase angle in older female clients.