Browse the evidence

Velocity-based training (VBT) at 2 or 3 days per week significantly improves muscle morphology in patients with Parkinson's disease.

Practitioners can implement VBT in exercise programs for patients with Parkinson's disease to enhance muscle morphology.

Moderate resistance training volume (3 sets per exercise) resulted in larger increases in muscle cross-sectional area (5.2% vs. 3.7%) and strength (3.4-7.7% difference) compared to low volume (1 set).

Practitioners should consider moderate training volume to enhance muscle growth and strength in untrained individuals.

Whey protein shows greater rates of MPS compared to soy protein at equivalent doses.

Whey protein may be a better choice for promoting muscle protein synthesis in elderly individuals compared to soy.

LCDs and MCDs showed the most consistent metabolic benefits, particularly with combined fat and protein replacements.

Practitioners should consider LCDs and MCDs with mixed macronutrient replacements for optimal metabolic health.

Dietary correction over 6 months contributed to the reduction of risk factors for cardiovascular diseases.

Dietary interventions can be effective in reducing cardiovascular disease risk factors in overweight and obese populations.

Daily consumption of a protein‐based, multi‐ingredient nutritional supplement resulted in gains in strength (Δ ∑1RM: +14 ± 4 kg, p=0.001) and lean mass (Δ WBLM: +1.2 ± 0.3 kg, p=0.001) independent of exercise in older men.

Practitioners can consider recommending a multi-ingredient nutritional supplement to older men to enhance strength and lean mass.

The multi‐ingredient nutritional supplement enhanced exercise‐mediated improvements in upper body strength compared to placebo after a 12-week exercise training program.

Incorporating a multi-ingredient supplement may optimize strength gains from exercise in older adults.

Resistance training at both longer and shorter mean muscle lengths produces similar hypertrophic effects.

Practitioners can use a variety of muscle lengths in resistance training without significantly affecting hypertrophy outcomes.

Higher weekly set volumes produced a detectable advantage for muscle hypertrophy (1.8 cm²) but not maximal strength (3.48 kg).

Practitioners should consider higher training volumes for promoting muscle growth.

Several moderately sized meals spread over the day may result in greater muscle anabolism compared with the same amount of protein consumed in less frequent but bigger meals.

Practitioners should consider recommending multiple moderate protein meals throughout the day for better muscle anabolism.

Consuming adequate calories, protein, and micronutrients is vital for supporting muscle mass, muscle strength, and physical function as we age.

Practitioners should emphasize the importance of adequate nutrition in older adults to support muscle health.

Without sufficient nutrition, older people put themselves at an increased risk of developing sarcopenia.

Practitioners should monitor nutritional intake in older adults to prevent sarcopenia.

Nutritional supplementation may be important to ensure older individuals have good physical health.

Practitioners should consider recommending nutritional supplements for older adults to enhance physical health.

Mean plasma leucine incremental area under curve was greater following rBLG compared with whey.

rBLG may provide a superior source of leucine compared to whey, potentially enhancing muscle protein synthesis.

Whey protein- and leucine-enriched multi-nutrient formulas high in vitamin D3 improve lean mass, strength, and physical function in older adults with sarcopenia.

Practitioners should consider incorporating whey protein and leucine-enriched formulas in nutritional interventions for older adults with sarcopenia.

Specific formulas used with rehabilitation programs can alleviate sarcopenic obesity and support skeletal bone.

Incorporating specific nutritional formulas in rehabilitation may enhance outcomes for sarcopenic obesity.

Whey protein- and leucine-enriched multi-nutrient formulas high in vitamin D3 are optimal for treating sarcopenia.

These formulas should be prioritized in nutritional strategies for sarcopenia management.

An 8 mg • kg -1 dose of caffeine improves strength levels in the bench press, deadlift, and squats compared to a placebo.

Practitioners may consider recommending an 8 mg • kg -1 caffeine dose to enhance strength during resistance training.

There exists a minimum effective volume and an optimal level of volume for hypertrophy, which may be <5 sets and 10+ sets/week per muscle group, respectively.

Trainers should aim for at least 5 sets and no more than 10+ sets per week for optimal hypertrophy.

Insects can support skeletal muscle anabolism to the same extent as conventional animal protein.

Practitioners can consider insect protein as a sustainable alternative for muscle support.

Dietary supplementation may help optimise muscle health, particularly when combined with exercise or where a deficit may exist.

Practitioners may consider recommending specific dietary supplements to enhance muscle health in non-athlete adults.

Protein supplementation combined with resistance training significantly enhanced muscle strength (SMD = 0.45, 95% CI: 0.20, 0.69) and muscle mass (MD = 0.37, 95% CI: 0.04, 0.70).

Practitioners should consider recommending protein supplementation alongside resistance training for older adults to enhance muscle strength and mass.

The weekend warrior (WW) physical activity pattern is associated with significantly lower odds of sarcopenia compared to inactive individuals (OR 0.16; 95% CI, 0.07-0.35).

Encouraging high-intensity activity on weekends may help reduce sarcopenia risk in older adults.

Regularly active (RA) individuals also show reduced odds of sarcopenia compared to inactive individuals (OR 0.64; 95% CI, 0.52-0.79).

Encouraging regular physical activity can help reduce sarcopenia risk in older adults.