Browse the evidence

Resistance-trained young adults consume significantly higher absolute and relative protein intakes (averaging 1.6–2.0 g/kg/day) than recreationally active peers, with animal-derived proteins comprising the majority (approx. 68-72%) of total intake.

If you lift weights regularly, you are likely eating more protein than the average person, averaging 1.6 to 2.0 grams per kilogram of body weight. Most of this comes from animal sources. This is normal and expected for your activity level. You do not need to worry about the RDA of 0.8 g/kg, as your intake is already well above that threshold.

Micellar casein (MC) consumed at sahur partially mitigates fasting-induced declines in anaerobic power (Wingate peak and mean power) and upper-body strength (bench press) in combat sport athletes during Ramadan, outperforming whey protein isolate and placebo.

If you are fasting for 11+ hours (like during Ramadan) and competing in anaerobic sports, take 0.4g/kg of Micellar Casein with your pre-dawn meal. This slow-digesting protein helps maintain your power output better than Whey Protein or no protein, though it won't fully restore you to fed-state levels.

Prioritizing protein intake maximizes the Thermic Effect of Food (TEF), thereby increasing total energy expenditure compared to high-fat or high-carbohydrate diets at equal caloric levels.

To burn more calories through digestion, prioritize protein in your meals. Protein has a much higher thermic effect (20-30%) compared to fat (2-5%) and carbs (5-15%). This means you burn more energy just processing protein-rich foods.

Replacing 5% of total energy intake from saturated fatty acids (SFAs) with either monounsaturated (MUFAs) or polyunsaturated fatty acids (PUFAs) is associated with a statistically significant reduction in overall mortality risk.

To lower your risk of death, swap 5% of your daily calories from saturated fats (found in red meat, butter, full-fat dairy) for unsaturated fats (found in olive oil, nuts, seeds, fish). You do not need to eat less food; just change the source of the fat. For example, if you usually use butter on toast, switch to olive oil or avocado spread. This simple swap is linked to a 12-13% lower risk of mortality.

Higher intake of Polyunsaturated Fatty Acids (PUFAs) is associated with a reduced risk of overall mortality, whereas Saturated Fatty Acid (SFA) intake is positively associated with increased mortality risk.

Increase your intake of Polyunsaturated Fats (PUFAs) by eating more fatty fish (like salmon, mackerel), walnuts, and seeds. Simultaneously, reduce your intake of Saturated Fats (SFAs) found in red meat and full-fat dairy. This shift is associated with a lower risk of death.

Adherence to a healthful plant-based diet (high intake of whole grains, fruits, vegetables, nuts, legumes) is associated with a significantly lower risk of all-cause and cardiovascular disease mortality, whereas adherence to an unhealthful plant-based diet (high intake of refined grains, sugar-sweetened beverages, sweets) is associated with a significantly higher risk of these outcomes.

To lower your risk of dying from heart disease or other causes, prioritize whole plant foods like vegetables, fruits, whole grains, nuts, and legumes. Avoid relying on refined plant foods like white rice, sugary drinks, and sweets, as these are linked to higher mortality risk. You do not need to eliminate animal products to gain benefits, but the quality of your plant food intake is the critical factor.

Recreational athletes can maintain endurance and strength performance by switching to a well-planned plant-based diet without significant performance loss compared to an omnivore diet.

If you are a recreational athlete, switching to a plant-based diet does not require you to sacrifice performance. Ensure you are eating at least two servings of plant protein daily and meeting your overall calorie and carbohydrate needs. You may need to experiment with different plant protein sources (like whole foods vs. processed alternatives) to find what tastes good and keeps you satisfied.

Preservation of lean mass during GLP-1/GIP-induced weight loss requires high-quality protein distribution (1.2–1.5 g/kg/day) and resistance exercise to mitigate sarcopenia and maintain oncologic treatment tolerance.

To prevent muscle loss while on GLP-1/GIP drugs, eat 1.2–1.5 grams of protein per kilogram of body weight daily, spread across meals, and engage in regular resistance exercise.

Older adults require approximately 0.40 g/kg of high-quality protein per meal to maximize muscle protein synthesis, which is nearly double the 0.24 g/kg threshold sufficient for young adults.

To build or maintain muscle as you age, you cannot rely on the standard 'one size fits all' protein recommendation. You must eat roughly 0.4 grams of high-quality protein (like meat, eggs, or whey) for every kilogram of your body weight at each meal. For most people, this means aiming for 25-30 grams of protein per meal, spread evenly throughout the day, rather than eating most of your protein at dinner.

Complementing habitual diet with a mixed plant-based protein blend (soy/pea) yields equivalent resistance training-induced muscle mass and strength gains compared to animal-based protein (whey) in healthy young men.

If you are doing resistance training, you do not need to buy whey protein to build muscle. You can use a blend of plant proteins (like soy and pea) instead. Take 15 grams of this blend three times a day with your main meals. This will help you gain muscle and strength just as well as animal protein, provided you are eating enough total protein and training consistently.

An additional daily protein intake of 1 g/kg from supplements, resulting in a total daily intake of approximately 2 g/kg, is most effective for enhancing athletic performance.

Aim for a total daily protein intake of about 2 g/kg of body weight. If you eat enough protein from food, you may not need supplements. If you use supplements, adding 1 g/kg/day of protein powder is likely the optimal amount for performance gains.

Diets high in fiber, low-glycemic index carbohydrates, and healthy fats contribute to better glycemic control and reduced HbA1c levels in Type 2 diabetes.

Prioritize high-fiber, low-glycemic foods like whole grains, vegetables, legumes, and lean proteins. Include healthy fats and limit processed sugars. This approach helps prevent sharp blood sugar spikes and improves long-term control.

High-fiber diets improve insulin sensitivity and glycemic control, primarily through weight loss and reduced postprandial glucose spikes.

Focus on increasing your fiber intake from whole grains, legumes, fruits, and vegetables. This can help manage blood sugar spikes and support weight loss. Aim for 25-38g of fiber per day, depending on your gender and age.

DASH and Mediterranean diets improve insulin sensitivity and glycemic control, primarily through weight loss and improved diet quality.

Focus on eating a variety of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Limit sodium, saturated fat, and added sugars. This approach can help manage blood pressure, blood sugar, and weight.

Under energy-matched conditions, low-carbohydrate diets (≤44% TDCI) produce greater reductions in fasting blood glucose, fasting insulin, triglycerides, and HDL cholesterol compared to high-carbohydrate diets (≥45% TDCI).

If you want to improve your fasting blood glucose and insulin levels without changing your total calorie intake, try reducing your carbohydrate intake to below 44% of your total daily calories. This shift, while keeping total energy the same, has been shown to significantly improve these metabolic markers compared to eating more carbohydrates.

Under energy-matched conditions, low-carbohydrate diets (≤44% TDCI) lead to greater reductions in body mass and fat mass compared to high-carbohydrate diets (≥45% TDCI).

If your goal is to lose fat, reducing your carbohydrate intake to below 44% of your total daily calories may be more effective than eating more carbohydrates, even if you keep your total calorie intake the same.

High intake of added sugars and refined carbohydrates is positively associated with elevated triglycerides and reduced HDL, whereas high intake of whole grains is associated with a reduced risk of ischemic cardiovascular disease.

To improve your triglycerides and HDL, focus on reducing added sugars and refined carbohydrates. Conversely, increasing your intake of whole grains can lower your risk of ischemic heart disease by approximately 13% compared to low intake. The source of your carbohydrates is more important than the total amount for these specific markers.

Trans-fatty acids produced through partial hydrogenation increase the risk of ischemic heart disease, whereas saturated and monounsaturated oils are more stable and safer for high-temperature cooking.

When cooking at high heat (frying, searing), use stable fats like butter, ghee, or high-oleic oils. Avoid heating polyunsaturated vegetable oils (like soybean or corn oil) to high temperatures, as they break down into harmful compounds. Trans-fats from partial hydrogenation are harmful and should be avoided.

Adherence to the DASH diet or the Plate Method leads to improved glycemic control, reduced HbA1c, and better blood pressure management in patients with Type 2 Diabetes.

Adopt the DASH diet or the Plate Method. For DASH, focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium and saturated fats. For the Plate Method, fill half your plate with non-starchy vegetables, one-quarter with lean protein, and one-quarter with carbohydrates. These approaches have been shown to lower HbA1c and improve blood pressure.

Highly processed foods (HPF) contribute to excess sodium, saturated fat, and added sugars, which are strongly associated with negative health outcomes including obesity, type 2 diabetes, and cardiovascular disease.

Focus on reducing foods high in sodium, saturated fat, and added sugars, rather than avoiding all processed foods. Include nutrient-dense processed options like whole grain bread and yogurt in your diet, as they offer health benefits and are often necessary for practical, affordable, and accessible eating.

Low-carbohydrate diets improve glycemic control (HbA1c) more than balanced-carbohydrate diets in overweight/obese adults with type 2 diabetes.

If you have type 2 diabetes, a low-carb diet is likely to lower your HbA1c more effectively than a balanced diet. Work with your doctor to adjust medications as your blood sugar improves.

Low-carbohydrate diets (LCDs) produce greater short-term weight loss and improved metabolic markers (HbA1c, insulin sensitivity) compared to low-fat or high-carbohydrate diets in adults with obesity or type 2 diabetes.

If you have obesity or type 2 diabetes, reducing carbohydrate intake (to <40% of calories or <20-40g/day initially) is a clinically supported strategy for losing weight and improving blood sugar control more effectively than standard low-fat diets in the short term. Expect some initial side effects like fatigue or 'keto flu' which usually resolve as your body adapts. Monitor your health markers with a doctor.

Daily consumption of 5 servings of fruit and vegetables (compared to 2 servings) is associated with lower total mortality, cardiovascular disease mortality, cancer mortality, and respiratory disease mortality.

Aim to eat 5 servings of fruits and vegetables every day. This specific intake level is linked to significantly lower risks of dying from heart disease, cancer, and respiratory issues compared to eating only 2 servings.

Aging is associated with 'anabolic resistance,' where older adults require more protein to stimulate muscle protein synthesis (MPS) compared to younger adults, contributing to sarcopenia.

As you age, your muscles become less responsive to protein. To build or maintain muscle, you likely need 1.5 to 2 times more high-quality protein per meal than younger people do. Combine this with resistance exercise to overcome this 'anabolic resistance.'