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.

Engaging in resistance training can improve healthy aging, mobility, cognitive function, cancer survivorship, and metabolic health.

Incorporating RT can enhance various aspects of health, particularly in at-risk populations.

Poor nutrition is the leading cause of poor health, health care spending, and lost productivity in the United States and globally.

Practitioners should prioritize addressing nutrition to improve health outcomes.

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.

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.

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.

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.

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.

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.

Supplemental protein from whey and pea increased integrated myofibrillar protein synthesis (MPS) rates to 1.59 ± 0.11 %/d and 1.59 ± 0.14 %/d respectively, compared to the RDA of 1.46 ± 0.09 %/d for whey and 1.46 ± 0.10 %/d for pea.

Practitioners should consider whey and pea protein supplements for older males to enhance muscle protein synthesis.

Supplemental protein improved anabolic signaling and integrated MPS in older males.

Incorporating protein supplements into meals can enhance muscle health in older adults.

Full ROM and pROM performed in the initial part of the ROM elicited greater muscle hypertrophy of the rectus femoris, vastus lateralis, biceps brachii, and brachialis distal sites (between-groups ES: 0.20-0.90) than pROM performed in the final part of the ROM.

When designing resistance training programs for hypertrophy, consider using full ROM and initial pROM for optimal muscle growth.

fROM elicited greater muscle growth on the gluteus maximus and adductors than pROM in the final part of the ROM (between-groups ES: 0.24-0.25).

Incorporate full ROM exercises for targeting gluteus maximus and adductors for better hypertrophy outcomes.

Initial pROM produced more favorable proximal rectus femoris hypertrophy than fROM (between-groups ES: 0.35-0.38).

Utilize initial pROM for enhancing hypertrophy of the proximal rectus femoris in training programs.

Resistance exercise is often as effective as aerobic exercise for many aspects of health.

Health and fitness professionals should consider resistance exercise as a primary form of exercise for health benefits.

Resistance exercise participation can benefit several health aspects including cardiorespiratory health, vascular health, muscle oxidative capacity, mental health, muscle hypertrophy, strength, and power.

Encourage clients to engage in resistance exercise for a wide range of health benefits.

Aerobic conditioning (AC) prior to resistance training (RT) increases type I, type II, and mixed-fiber cross-sectional area (CSA) in healthy young men and women.

Incorporating aerobic conditioning before resistance training may enhance muscle growth.

Aerobic conditioning prior to resistance training increases satellite cell (SC) content, activation, and differentiation.

Enhancing SC content through aerobic conditioning may improve muscle adaptation to resistance training.

Functional foods rich in bioactive compounds can mitigate oxidative stress and inflammation post-exercise.

Incorporating functional foods into recovery nutrition can enhance recovery by reducing inflammation.

Exercise training modulates fatty acid metabolism, reduces hepatic inflammation, and improves liver fibrosis.

Exercise should be tailored to target these specific metabolic and inflammatory pathways.

Training increased muscle strength by approximately 20%-126%, muscle thickness by approximately 8%-11%, and average fiber cross-sectional area by approximately 15%-20%.

Resistance training significantly enhances muscle strength and size in both sexes.

MyoPS is positively associated with muscle thickness and fiber cross-sectional area only in the trained state for both sexes.

Monitoring MyoPS can be important for assessing muscle growth in trained individuals.