Browse the evidence

Most athletes ideally need 1.2 to 2.0 grams/kg of body weight/day of protein, preferably split across 3-4 meals.

Athletes should aim for a specific protein intake range to enhance muscle synthesis and recovery.

Muscle mass can be significantly preserved by integrating resistance training, adequate protein intake, and body composition monitoring into weight-loss treatment programs.

Incorporating resistance training and proper nutrition can help maintain muscle mass during weight loss efforts.

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.

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

Reducing visceral fat may help mitigate cardiometabolic risks.

Exercise has emerged as a potent therapeutic in disease states characterized by the accelerated aging phenotype.

Implementing exercise programs can be crucial for managing diseases associated with aging.

Single-set resistance training performed to failure elicits greater hypertrophy gains compared to submaximal effort, although differences are modest.

Practitioners may consider incorporating training to failure for enhanced muscle growth.

Increasing weekly sets may offer additional benefits for 1RM and vastus lateralis cross-sectional area.

Practitioners may consider increasing resistance training volume to enhance strength and muscle size.

Weight loss of more than 10% may reduce obesity-associated cancer incidence.

Encouraging significant weight loss may be a viable strategy for reducing cancer risk in obese patients.

Exercise is one of the most effective strategies to prevent sarcopenia.

Incorporating exercise into daily routines can significantly help in preventing muscle loss in older adults.

A combination of adequate nutrition and regular exercise is recommended to promote muscle health and function.

Practitioners should encourage both dietary and exercise interventions for optimal muscle health in older adults.

Both intermittent fasting (IF) and ketogenic diet (KD) independently show clinically significant benefits in improving metabolic parameters in metabolic syndrome (MetS) and type 2 diabetes (T2D), including reductions in HbA1c, fasting glucose, body weight, and triglycerides.

Practitioners may consider IF and KD as effective dietary interventions for managing MetS and T2D.

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.

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.

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.

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.

A plant-based eating pattern is non-inferior to an omnivore diet for athletic performance and muscle protein synthesis when macronutrient content is similar.

Athletes can achieve similar performance and muscle synthesis on a plant-based diet as on an omnivore diet if protein intake is adequate.

When sufficient total protein is consumed, plant-based sources are non-inferior to animal-based sources.

Athletes can rely on plant-based protein sources without compromising performance if protein intake is adequate.

Creatine supplementation is validated as a safe and effective ergogenic aid and is distinct from anabolic steroids.

Creatine can be safely used to enhance performance without the risks associated with steroids.

GLP-1 agonists positively affect multiple obesity-related complications.

GLP-1 agonists can be used to manage various obesity-related health issues.