Browse the evidence

In older adults (≥65 years), distributing daily protein intake evenly across meals does not significantly increase muscle protein synthesis (MPS) or strength gains compared to an uneven distribution, despite theoretical models suggesting a per-meal threshold of 0.4 g/kg optimizes MPS.

For older adults engaging in resistance training, ensuring you eat enough protein throughout the day is important, but you likely do not need to stress about hitting a specific high amount (like 0.4g per kg of body weight) at every single meal. The study showed that spreading protein evenly did not provide extra muscle-building benefits over an uneven distribution when combined with exercise. Focus on getting adequate total protein and lifting weights consistently.

In untrained older adults with adequate baseline protein intake (≥1.0 g/kg/day), consuming 40 g of protein either post-exercise or pre-sleep does not enhance resistance exercise training-induced improvements in muscle thickness or strength compared to resistance exercise training alone.

If you are an older adult (60+) who is new to resistance training and already eating at least 1.0 grams of protein per kilogram of body weight every day, you do not need to stress about drinking protein immediately after your workout or eating casein right before bed. Your muscles will grow and get stronger just from doing the resistance exercises consistently. Save your money and focus on eating enough protein throughout the day and sticking to your training schedule.

Commercial protein bars in Brazil frequently overestimate their protein content by more than 20% compared to laboratory analysis, primarily due to non-protein nitrogen compounds being counted as protein by standard testing methods.

Do not blindly trust the protein number on the bar's label. This study found that 35% of bars had protein levels significantly higher than stated (overestimation). While this means you might get more protein than expected, it indicates poor quality control. If you are tracking macros precisely, assume the label is an estimate, not a guarantee, and prioritize brands with transparent third-party testing.

Increasing protein intake to 1.6 g/kg body weight via whole foods for 17 weeks, with or without strength training, does not adversely affect gastrointestinal microbiota composition, richness, or diversity in community-dwelling older adults.

If you are an older adult (65-85) looking to maintain muscle, you can safely increase your protein intake to about 1.6 grams per kilogram of body weight daily. This study used whole foods (dairy, meat, plant proteins) rather than powders, and combined this diet with strength training for the last 8 weeks of a 17-week period. The key takeaway is that this level of protein does not harm your gut bacteria or cause inflammation, provided you are generally healthy and not on antibiotics. Focus on diverse protein sources like milk, soups, and lean meats.

Partially crystalline triacylglycerol droplets attenuate lipid digestion and bioaccessibility in vitro, but this effect does not necessarily translate to higher satiety or lower postprandial lipemia in humans compared to acid-stable liquid emulsions.

Don't assume that solid fats (like those in chocolate or certain cheeses) automatically digest slower or make you fuller than liquid fats. The stability of the fat emulsion in stomach acid is a critical factor for satiety that simple physical state doesn't capture.

High intake of linoleic acid (LA) does not impair the conversion of alpha-linolenic acid (ALA) to long-chain omega-3s (EPA/DHA) to a clinically significant degree, and the ratio of LA to ALA is less important than absolute intake levels.

You do not need to restrict seed oils to improve your omega-3 status. If you want more EPA/DHA, eat fish or algae supplements directly, as the body's conversion from plant sources (ALA) is inefficient regardless of how much seed oil you eat.

High intake of food rich in saturated fat is not independently associated with subclinical atherosclerosis (measured by carotid intima-media thickness) or its progression in high-risk European adults after adjusting for lifestyle and demographic confounders.

For individuals at high risk of cardiovascular disease, simply reducing saturated fat intake may not be sufficient to reduce subclinical atherosclerosis markers like carotid intima-media thickness. Focus on overall lifestyle factors, including physical activity, smoking cessation, and managing other risk factors, as the isolated effect of saturated fat on this specific measure was not significant in this high-risk population.

High intake of trans-fatty acids is positively associated with an increased risk of coronary death in middle-aged male smokers, independent of saturated fat and cholesterol intake.

For middle-aged male smokers, avoiding trans-fatty acids is critical for reducing coronary death risk. This study suggests that trans-fat intake is a more significant predictor of heart disease mortality than saturated fat or cholesterol intake. Prioritize eliminating trans fats (often found in partially hydrogenated oils) from the diet, as high intake (median 6.2 g/day in the top quintile) was linked to a 39% higher risk of coronary death compared to low intake.

Despite overall improvements, the absolute dietary quality of the US population remains poor, with many components (vegetables, whole grains, nuts) scoring below 4.0/10.

Even though dietary quality has improved, most Americans still consume far less than the recommended amounts of vegetables, whole grains, and nuts. Focus on incrementally increasing these specific food groups, as they remain the weakest links in the current US diet.

High-fat diets, particularly those high in saturated fatty acids, increase oxidative stress and mitochondrial dysfunction, leading to systemic inflammation and insulin resistance.

Reduce excessive consumption of high-fat diets, particularly those high in saturated fats, to mitigate oxidative stress and mitochondrial dysfunction. Be aware that not all fats are equal, but excessive intake contributes to inflammation and insulin resistance.

Red meat consumption does not significantly differ from various comparison diets combined in its effect on total cholesterol, LDL cholesterol, HDL cholesterol, apolipoproteins, or blood pressure.

Eating red meat does not inherently worsen your cholesterol or blood pressure if you replace it with a variety of other foods. The key is not just removing meat, but understanding what you put in its place. If you swap meat for plants, you may see better cholesterol results.

Carbohydrate co-ingestion with protein does not enhance muscle protein synthesis or muscle hypertrophy beyond protein ingestion alone, although it may aid in glycogen restoration.

You do not need to eat carbohydrates with your post-workout protein to build muscle. Protein alone is sufficient for muscle growth. Only add carbohydrates if you need to restore energy levels (glycogen) for your next training session.

High glycemic index diets cause a larger decrease in adiponectin and a larger increase in insulin resistance in South Asian and Aboriginal populations compared to European and Chinese populations.

For South Asian and Aboriginal individuals, consuming foods with a high glycemic index (refined carbs, sugars) triggers a sharper drop in protective adiponectin and a sharper rise in insulin resistance than it does for Europeans. Prioritizing low-glycemic, high-fiber carbohydrates is a key strategy to manage metabolic health in these groups.

Overall dietary patterns (AHEI, DASH, AHA 2020, Biologic) are not associated with the risk of incident heart failure in older adults, although higher sodium intake is associated with an increased risk.

Focus less on strict adherence to specific 'healthy' diet patterns (like DASH or AHEI) for heart failure prevention, and more on physical activity, not smoking, and maintaining a healthy weight. However, be mindful of sodium intake, as high levels were linked to increased risk.

Increasing fat availability before exercise (via high-fat diet or fat infusion) reduces carbohydrate utilization but does not improve exercise performance.

Do not rely on high-fat diets or fat infusions to improve your endurance performance. While it changes how your body burns fuel (less carbs, more fat), it does not make you faster and may even make you slower compared to a high-carb diet.

Very low-carbohydrate/ketogenic, Paleolithic, and low-carbohydrate dietary patterns have low to moderate or poor alignment with 2021 AHA Dietary Guidance due to restrictions on whole grains, legumes, and oils, and high saturated fat content.

If you follow a low-carb, Paleo, or ketogenic diet, be aware that it may not align well with heart health guidelines. These diets often restrict whole grains, legumes, and healthy oils, and may be high in saturated fat. Consult a registered dietitian to ensure nutrient adequacy and minimize cardiovascular risk.

During refeeding after semistarvation, elevated de novo lipogenesis (DNL) combined with increased fat intake causes a rapid overshoot of body fat mass, which takes more than one year to return to baseline levels even with original diet and activity.

After a period of significant weight loss or starvation, your body will likely store fat rapidly when you start eating normally again. This is driven by increased fat synthesis (DNL) and high fat intake. Don't panic; this overshoot is not permanent. If you return to your pre-starvation diet and activity levels, your body fat will eventually return to baseline, but expect it to take over a year, not weeks.

Brief adaptation (5-6 days) to a ketogenic low-carbohydrate high-fat (LCHF) diet impairs high-intensity endurance performance and increases the oxygen cost of exercise, even when muscle glycogen is acutely restored prior to competition.

If you are an endurance athlete, switching to a very low-carb, high-fat diet for even a few days can hurt your race performance, even if you eat a lot of carbs right before the event. Your body's ability to use carbs efficiently at high intensities takes longer than 24 hours to recover. Stick to high-carbohydrate availability for key workouts and races to maintain speed and efficiency.

Intake of fish, poultry, and eggs is not significantly associated with incident atherosclerotic cardiovascular disease (ASCVD) in older adults.

You can likely continue to eat fish, poultry, and eggs without increasing your risk of heart disease or stroke, according to this study of older adults. These foods do not show the same negative association with cardiovascular health that red meat does. Focus on reducing red meat intake while maintaining these other protein sources.

A Mediterranean eating plan supplemented with either extra-virgin olive oil or mixed nuts does NOT significantly reduce the need for initiating insulin therapy in patients with type 2 diabetes compared to a low-fat control diet.

While a Mediterranean diet with olive oil or nuts can help delay starting oral diabetes medications, it may not prevent the need for insulin therapy in all patients. Do not rely on diet alone to avoid insulin if your doctor recommends it based on your blood sugar levels.

Protein intake proportion (20-30%) is not significantly associated with all-cause mortality in Korean adults, although it yields the longest warranty period for mortality exceeding 1%.

For Korean adults, the specific proportion of protein (20-30%) does not significantly impact all-cause mortality risk. However, since traditional Korean diets are high in plant-based proteins, focusing on plant protein sources may be beneficial, as animal protein has been linked to higher mortality in other studies.

Increasing protein intake to 1.6 g/kg/day during resistance training does not enhance strength or lean body mass gains compared to moderate intake (1.0 g/kg/day) in previously untrained middle-aged adults.

If you are middle-aged and new to resistance training, you do not need to obsess over high protein intakes (1.6g/kg+). Getting your protein to around 1.0-1.2 g/kg of body weight is sufficient to maximize your strength and muscle gains. Focus on consistent training and hitting that moderate target rather than over-consuming protein, which offers no additional muscle-building benefit in this group.

Iso-caloric substitution of poly-unsaturated fat for saturated fat is associated with an increased risk of cancer-related mortality.

If you are replacing saturated fats (e.g., from butter, cheese, or red meat) with poly-unsaturated fats (e.g., from vegetable oils, nuts, or fish), this study suggests your risk of dying from cancer may increase by 12%. Consider balancing your fat intake and not relying solely on PUFA-rich oils as a health strategy.

GLP-1 receptor agonists (GLP-1RAs) such as semaglutide and tirzepatide induce significant lean mass loss (muscle wasting) alongside fat mass loss, which exacerbates sarcopenia and frailty in patients with advanced heart failure.

If you have heart failure and are using GLP-1RAs (like Ozempic or Wegovy), be aware that you will likely lose muscle along with fat. To protect your strength, prioritize high-protein foods and engage in resistance exercise regularly. Discuss these risks with your doctor to balance heart benefits against muscle loss.