Browse the evidence

Monounsaturated and polyunsaturated fatty acids, especially n-3 PUFAs, favor metabolic markers and are key components of the Mediterranean Diet.

Incorporating monounsaturated and polyunsaturated fats into diets may enhance metabolic health.

Protein ingestion may improve performance and/or promote training-induced adaptations in skeletal muscle.

Incorporating protein into the diet may enhance training outcomes for athletes.

Vegetables and fruits should be consumed at a daily minimum level of 200g (or 4-5 portions) each.

Advise patients to include at least 200g of vegetables and fruits in their daily diet.

Creatine supplementation augments gains in leg press and total lower-body strength compared to placebo.

Incorporating creatine supplementation can enhance strength training outcomes for older adults.

Dietary protein recommendations for older adults should be increased to mitigate age-related decline in skeletal muscle.

Practitioners should consider recommending higher protein intake for older adults to support muscle health.

Alternative protein sources may support muscle anabolism in active older adults.

Practitioners should explore alternative protein sources for their potential benefits in older adults.

Fat-free mass normalized to height is a statistically predictive determinant of maximum parallel barbell back squat strength.

Practitioners should focus on increasing fat-free mass to enhance barbell back squat strength.

Systematic variation in exercise selection enhances regional hypertrophic adaptations and maximizes dynamic strength.

Implementing a structured variation in resistance exercises can lead to better muscle development and strength outcomes.

BFR training is an effective alternative for increasing muscle CSA in older men.

Practitioners can consider BFR training as a viable method to enhance muscle growth in older male populations.

Strategies targeting muscle mass and function losses within an ICU setting are essential to improve patient-related outcomes.

Practitioners should implement strategies to maintain muscle mass in ICU patients.

Whey protein supplementation increases lean mass by 0.37 kg without influencing changes in fat mass.

Whey protein can be recommended for women looking to increase lean mass without gaining fat.

Masters athletes may benefit from higher doses of postexercise dietary protein due to slower recovery rates after muscle-damaging exercise.

Practitioners should consider recommending higher protein intake for masters athletes postexercise.

Postexercise protein feeding is important for endurance athletes to create a positive net muscle protein balance.

Endurance athletes should prioritize postexercise protein intake for recovery.

Both moderate-load and high-load resistance training resulted in significant increases in lean body mass (1.5 ± 0.83 kg) and lean dry mass (1.32 ± 0.62 kg).

Both training methods are effective for increasing muscle mass in untrained young women.

HIIT increased left ventricular stroke volume (LVSV) by 3 months (P = 0.02).

HIIT can enhance stroke volume during exercise in individuals with type 2 diabetes.

Both training systems resulted in significant increases in skeletal muscle mass, with TD showing a 3.6% increase and PR showing a 2.4% increase.

Both training systems can be utilized to promote muscle gain in older female populations.

Intensified training increased MyoPS and SarcPS above the washout phase with greater increases observed with LA than CP.

Supplementing with LA during intensified training may enhance muscle protein synthesis more than collagen.

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.

Exercise training can be targeted as a treatment strategy in the prevention and treatment of insulin resistance.

Practitioners should consider exercise training as a key intervention for managing insulin resistance.