Browse the evidence

Adherence to a Prudent diet (low saturated fat, high fiber/fruit/veg) for 2 weeks significantly reduces percent body fat and lowers systolic and diastolic blood pressure compared to a Western diet in healthy adults.

To see measurable improvements in blood pressure and body fat within two weeks, switch to a diet low in saturated fat (<7% of calories) and high in fiber and produce (6+ cups of fruits/vegetables daily). Ensure you are eating enough to maintain your current weight, as the study showed these benefits occurred even without caloric restriction.

Increasing protein intake to ≥1.6 g/kg/day significantly improves lower-body strength gains in healthy adults undergoing resistance exercise, but has no significant effect on handgrip strength or physical functional performance tests.

If your goal is to increase raw strength (like your squat or leg press numbers), ensure you are eating at least 1.6g of protein per kg of body weight while lifting. However, do not expect this extra protein to directly improve your balance, agility, or daily functional tasks like stair climbing; those require specific functional training.

Ingesting carbohydrates during soccer match-play or simulated activity improves skilled performance (e.g., dribbling speed) and perceived arousal, even in the absence of hypoglycemia, likely by maintaining higher blood glucose levels.

Consume carbohydrates during matches or long training sessions. Even if you don't feel 'low energy', CHO ingestion can improve your dribbling speed and mental arousal. Practice this strategy in training to find what works for your stomach.

Plant-based diets can support athletic performance and muscular strength comparable to omnivorous diets when well-planned.

If you are an athlete, you can maintain performance on a plant-based diet. Ensure you eat a variety of plant proteins (legumes, grains, nuts, seeds) throughout the day to get all essential amino acids. You do not need to combine specific proteins at every meal, just eat a varied diet.

Matching absolute protein intake (1 g/kg body weight) across fast and slow weight loss interventions is critical to preserve fat-free mass and manage appetite, regardless of the total energy deficit.

Regardless of whether you are cutting calories aggressively or moderately, aim to eat 1 gram of protein for every kilogram of your body weight each day. This absolute target ensures you preserve muscle mass and stay full, whereas percentage-based protein goals can lead to inconsistent results depending on how many calories you are eating.

In Japanese patients with type 2 diabetes, a higher percentage of total energy intake from carbohydrates (>60%) is positively correlated with elevated glycated hemoglobin (HbA1c) levels, suggesting that limiting carbohydrate intake to below 60% of total energy may improve glycemic control.

If you have type 2 diabetes, aim to keep your carbohydrate intake to less than 60% of your total daily energy. This study of Japanese patients found that eating more than 60% of your calories from carbohydrates was linked to higher blood sugar levels (HbA1c), even when total calories were controlled. You don't need to eliminate carbs, but avoiding excessive amounts may help you manage your blood sugar better.

Bodybuilding coaches recommend protein intakes of 2.0–4.84 g/kg/day, which exceeds the evidence-based recommendation of 1.4–2.0 g/kg/day for general physically active individuals, though this higher range may be necessary for highly muscular competitive bodybuilders.

If you are a competitive bodybuilder, especially if you are enhanced, your coach may prescribe protein intakes between 2.0 and 4.84 g/kg/day. This is significantly higher than the general recommendation of 1.4–2.0 g/kg/day. While general guidelines suggest 1.6 g/kg/day maximizes muscle gain, highly muscular athletes may require more to retain lean mass during contest prep. Distribute this protein across 3–7 meals daily.

Competitive collegiate swimmers in a general preparation phase require a population-safe protein intake of 1.92 g·kg⁻¹·day⁻¹ to maintain nitrogen balance, which is higher than standard endurance athlete recommendations.

If you are a competitive swimmer training 3-4 hours a day, aim for approximately 1.9 grams of protein per kilogram of body weight daily. This is higher than the standard recommendation for casual exercisers. Ensure you are eating enough total calories, as being in a calorie deficit increases your protein needs.

Distributing protein intake evenly across meals (approx. 30 g/meal) maximizes 24-hour skeletal muscle protein synthesis compared to a skewed consumption pattern.

To maximize muscle building, spread your protein out. Aim for about 30 grams of high-quality protein (like meat, eggs, or dairy) at breakfast, lunch, and dinner. This timing strategy works better than eating most of your protein in just one big meal, especially as you age.

Distributing protein intake evenly across three daily periods (breakfast, lunch, dinner) is positively associated with increased lean mass, upper-body strength, and lower-body strength in healthy women.

For healthy women, try to spread your protein out across breakfast, lunch, and dinner. You don't necessarily need to hit a perfect number at every meal, but aiming for at least 25 grams of protein in at least one meal, or hitting relative targets (0.24 g/kg for <60yo, 0.4 g/kg for ≥60yo) in one or more meals, is associated with better muscle mass and strength. Ensure your total daily protein and calories are adequate, as distribution benefits are observed on top of those totals.

In individuals with chronic spinal cord injury, combining home-based neuromuscular electrical stimulation resistance training (NMES-RT) with daily leucine-enriched whey protein supplementation significantly increases thigh lean mass compared to NMES-RT alone.

If you have a spinal cord injury, doing resistance training with electrical stimulation (NMES) at home is effective for building leg muscle. Adding a daily whey protein supplement (specifically one with leucine) on top of this training yields significantly more muscle growth than training alone. Consistency is key, as adherence was very high in this study.

Protein supplementation (specifically whey) reduces musculoskeletal injury rates and missed training days in active-duty military personnel compared to no supplementation, with a dose-response effect observed for two servings per day.

If you are in high-intensity military or tactical training, consuming two servings of whey protein daily (approx. 77g) after training and before bed significantly reduces your risk of injury compared to not supplementing. This benefit was not seen with just one serving, suggesting a threshold effect.

Dietary protein intake of 2.37 g/kg/day is sufficient for muscle gain and maintenance in national-level powerlifters, rendering high-dose protein supplementation unnecessary for basic hypertrophy goals.

You do not need to force-feed yourself massive amounts of protein. A daily intake of around 2.4 grams per kilogram of body weight is sufficient for muscle maintenance and growth. Focus on hitting this target consistently rather than chasing extreme numbers.

Professional male rugby league players require periodized carbohydrate intake of 6-8 g/kg/day during the season, with specific pre- and post-exercise protocols (1-4 g/kg pre-exercise; 1.0-1.5 g/kg post-exercise) to maximize glycogen availability and muscle protein synthesis.

For professional rugby players, do not eat the same amount of carbs every day. On heavy training or match days, aim for 6-8 grams of carbs per kg of body weight. Specifically, eat 1-4 grams of carbs (plus some protein) 1-4 hours before playing, and 1-0-1.5 grams of carbs (plus protein) within 2 hours after finishing. This timing maximizes energy stores and muscle repair.

Beta-hydroxy-beta-methylbutyrate (HMB) supplementation enhances protein synthesis, reduces protein breakdown, and increases muscle size, strength, and aerobic performance when combined with exercise.

If you exercise, HMB supplementation can enhance muscle size, strength, and aerobic performance. It does not work without exercise.

Increasing dietary protein and fiber density (g/100 kcal) while reducing total energy intake significantly correlates with greater weight loss in a self-selected dietary weight-loss program.

To lose weight sustainably, do not just count calories. Use a tool to track the density of protein and fiber in your meals. Aim for 7-11 grams of protein and 1.8-3.2 grams of fiber per 100 calories. This approach helps you preserve muscle and stay full while reducing total energy intake.

Higher dietary protein intake (1.2 g/kg/d) during weight loss preserves skeletal muscle volume in postmenopausal women with obesity, particularly during the initial 5% body weight loss phase, compared to standard protein intake (0.8 g/kg/d).

If you are a postmenopausal woman losing weight, aim for about 1.2 grams of protein per kilogram of body weight daily. This may help protect your muscle volume, especially in the first few pounds lost. However, do not rely on protein alone. To truly preserve muscle, especially if you lose more than 5% of your body weight, you must incorporate resistance exercise. Protein is a support, not a substitute for movement.

Daily protein intake of 1.6-2.2g/kg body weight, distributed across 3-4 meals of ~0.4g/kg, optimizes muscle protein synthesis and training adaptation in football players.

Eat 1.6-2.2 grams of protein per kilogram of body weight every day. Spread this out over 3-4 meals, aiming for about 0.4g/kg per meal. This ensures your muscles get the signal to repair and grow throughout the day, rather than just at dinner. You don't need supplements if you eat real food.

During ultra-marathon races, athletes should consume 30-50 g/h of carbohydrates and 5-10 g/h of protein to maintain performance and reduce muscle damage.

During your race, aim for 30-50 grams of carbohydrates and 5-10 grams of protein every hour. This helps maintain energy and reduces muscle damage. If you struggle with stomach issues, practice this during training by gradually increasing your intake. Use multiple transportable carbohydrates (glucose + fructose) to maximize absorption.

Biathletes should consume 6–12 g/kg/day of carbohydrates, adjusted by training intensity, to maintain high carbohydrate availability and support glycogen resynthesis between sessions.

Aim for 6 to 12 grams of carbohydrates per kilogram of body weight every day. Adjust this amount up on heavy training days and down on rest days. Prioritize carbohydrate-rich foods at every meal and use high-carb snacks between sessions to keep your energy stores full.

Biathletes should consume a recovery meal containing approximately 0.3 g/kg of protein and 1.2 g/kg of carbohydrates immediately after key training sessions or races to optimize glycogen resynthesis and muscle repair.

Within 30 minutes of finishing a hard session or race, eat a meal with 0.3 grams of protein and 1.2 grams of carbohydrates per kilogram of body weight. A recovery shake is a convenient option if you can't eat a full meal immediately.

A well-planned vegetarian diet supports muscle hypertrophy and strength gains comparable to omnivorous diets when protein intake (1.6-2.2 g/kg/day) and energy balance are adequately managed.

To build muscle on a vegetarian diet, prioritize getting 1.6 to 2.2 grams of protein per kilogram of body weight daily. Ensure you are eating enough total calories to support your training. Focus on variety—combining legumes, grains, nuts, and seeds—to ensure you get enough leucine and other essential amino acids. This approach supports muscle growth just as effectively as an omnivorous diet.

Low-carbohydrate diets (LCD) produce greater weight loss and fat mass reduction compared to low-fat diets (LFD) in obese individuals, although both interventions significantly reduce total body mass and BMI.

If you are obese and want to lose weight, a low-carbohydrate diet (limiting carbs to <45% or <40g/day) is likely to yield faster and greater fat loss than a low-fat diet. Focus on reducing high-carb foods while ensuring adequate protein and healthy fats. Be aware of potential side effects like fatigue or constipation initially, and consult a doctor if you have kidney issues.

Adjuvant GLP-1 RA therapy combined with high-protein intake (≥1.2 g/kg/day) and resistance training is necessary to counteract metabolic adaptation and preserve lean body mass after bariatric surgery.

After bariatric surgery, your body fights back against weight loss by slowing your metabolism. If you experience weight regain, adding a GLP-1 medication can help. Crucially, to prevent losing muscle along with fat, you must eat at least 1.2 grams of protein per kilogram of body weight daily and engage in supervised resistance training. This combination helps maintain your metabolic health and muscle mass.