Browse the evidence

The concept of a 'postworkout anabolic window of opportunity' suggests a limited time after training to optimize muscle protein accretion.

Practitioners should be aware of the proposed timing for nutrient consumption post-workout to enhance muscle protein synthesis.

Whey protein supplementation significantly attenuated post-exercise blood levels for biomarkers of muscle damage compared to water-only.

Whey protein may be beneficial for reducing muscle damage after intense exercise.

Pre-exhaustion training is used to enhance muscular adaptations.

Practitioners can utilize pre-exhaustion to potentially improve muscle growth.

Eccentric actions have the greatest effect on muscle hypertrophy.

Practitioners may consider incorporating eccentric actions into training regimens to enhance muscle growth.

Eccentric overload training could enhance muscular growth when supplemented with resistance training.

Incorporating eccentric overload training into resistance programs may lead to greater muscle growth.

Quadriceps muscle cross-sectional area (mCSA) increased more in OC users (11.0 ± 6.0%) than in nonusers (9.2 ± 5.0%) after the training period.

OC users may experience slightly greater increases in muscle size from resistance training.

Factors that mediate the long-term effectiveness of resistance exercise stimuli include optimizing dose and recovery.

Focus on optimizing training dose and recovery to enhance long-term strength outcomes.

Weight loss reduced CRP levels by 33.5% and IL-6 levels by 41.9%.

Weight loss can significantly lower inflammation markers associated with obesity.

Whey protein supplementation is effective in maximizing muscle mass gain in young resistance-trained individuals.

Incorporating whey protein into the diet can help young athletes increase muscle mass.

A single serving of ∼0.24 g/kg body mass of whey protein is sufficient to stimulate a maximal postprandial response of muscle protein synthesis.

A serving of whey protein around 0.24 g/kg can effectively promote muscle recovery and growth post-exercise.

Both low and moderate resistance training loads are equally effective for increasing muscle mass in older women.

Practitioners can implement either low or moderate resistance training loads to enhance muscle mass in older women.

Both low and moderate resistance training loads are equally effective for improving the muscle quality index (MQI) in older women.

Practitioners can choose either low or moderate resistance training loads to improve muscle quality in older women.

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.

Protein supplementation after exercise improves fat-free mass by 0.54 kg and skeletal muscle mass by 0.34 kg compared to placebo.

Practitioners should recommend protein supplementation after exercise to enhance muscle mass.

Protein supplementation at night improves handgrip strength by 2.85 kg and leg press strength by 12.12 kg compared to placebo.

Practitioners should consider recommending protein supplementation at night to improve strength.

Milk proteins, red meat, and mixed protein are effective for gains in both muscle mass and strength.

Practitioners should prioritize milk proteins and red meat in dietary recommendations for muscle gain.

Both the narrow repetition zone (NPR) and wide repetition zone (WPR) in a pyramid system increased skeletal muscle mass (SMM) in older women, with NPR showing a +4.7% increase and WPR showing a +8.4% increase.

Resistance training using a pyramid system can effectively enhance muscle mass in older women.

Whey protein supplementation resulted in a greater increase in vastus lateralis muscle thickness (8.4 ± 2.5%) compared to leucine-matched collagen peptides (5.6 ± 2.6%) after a 10-week resistance training program.

Practitioners should consider whey protein as a more effective supplement for increasing muscle thickness in untrained individuals.

Whey protein supplementation led to a greater increase in biceps brachii muscle thickness (10.1 ± 3.8%) compared to leucine-matched collagen peptides (6.0 ± 3.2%) after a 10-week resistance training program.

Whey protein may be more effective than collagen peptides for increasing biceps muscle size in untrained individuals.

Exercise is a first-line prevention and intervention strategy for type 2 diabetes.

Practitioners should prioritize exercise as a key component in diabetes prevention and treatment.

Evidence-supported supplementation such as green tea, beetroot gels, creatine, or alkaline water improves recovery processes.

Utilizing specific supplements can enhance recovery in combat sports.

Muscle glycogen availability regulates cell metabolism, endurance training capacity, and performance.

Ensuring adequate glycogen stores is crucial for optimizing endurance training outcomes.

The FAST repetition tempo resulted in a greater increase in muscle thickness at the distal portion of the quadriceps compared to SLOW.

Using a FAST tempo may enhance muscle growth in the distal quadriceps during training.

Excess accumulation of visceral adipose tissue (VAT) leads to the clustering of cardiometabolic risk factors.

Reducing visceral fat may help mitigate cardiometabolic risks.