Browse the evidence

Timing of protein ingestion does not significantly affect upper body (chest press) strength gains.

For upper body exercises like chest press, it does not matter if you drink your protein before or after your workout. Your strength gains will be the same. Focus on getting enough total protein throughout the day.

The 'Lipid Theory' and 'Food Pyramid' guidelines, which recommend limiting saturated fat and increasing carbohydrates, have contributed to the 'diabesity pandemic'.

Be critical of official dietary guidelines. The paper argues that the 'Lipid Theory' and 'Food Pyramid' have contributed to the 'diabesity pandemic'. Focus on whole food sources of carbohydrates and healthy fats, and avoid processed foods and refined sugars.

The German Nutrition Society's (DGE) 2024 dietary guidelines, which prioritize minimizing environmental burden and deviation from current consumption over health outcomes, are methodologically flawed and potentially harmful because they significantly increase carbohydrate intake while reducing protein and fat without evidence-based justification.

Do not follow the new DGE guidelines blindly, especially if you are concerned about metabolic health, weight, or blood sugar. The guidelines significantly increase carbohydrates and decrease fats and proteins without strong evidence. Instead, focus on nutrient-dense foods, prioritize protein and healthy fats for satiety and metabolic health, and consider that local, sustainably sourced animal products can be part of a healthy and environmentally sound diet.

Higher carbohydrate intake does not independently enhance resistance training-induced muscle hypertrophy when protein and energy intake are controlled.

You do not need to eat high carbohydrates to maximize muscle growth. As long as you are consuming enough protein and total calories (energy surplus for growth), you can choose your carbohydrate intake based on personal preference, performance needs, or digestive comfort without negatively impacting your muscle gains. Low-carb diets are not inherently inferior for hypertrophy if energy and protein are adequate.

Dietary saturated fat does not increase the risk of coronary heart disease (CHD) in people with diabetes, and current guidelines demonizing it are unsupported by evidence.

For people with diabetes, current evidence suggests that restricting saturated fat does not prevent heart disease. Instead, focus on reducing refined carbohydrates and sugars, which drive the production of atherogenic small dense LDL particles. Prioritize unsaturated fats and whole foods over low-fat processed options.

The Lipid Hypothesis, which demonized saturated fats and promoted high-carbohydrate diets, is flawed and has contributed to the global pandemic of chronic metabolic diseases.

Re-evaluate your intake of saturated fats. The paper suggests that saturated fats are essential for health and that the high carbohydrate intake promoted by the Lipid Hypothesis may be contributing to metabolic diseases. Consider reducing carbohydrates and incorporating healthy saturated fats.

Vegan athletes may experience slower recovery from exercise-induced muscle damage (EIMD) compared to omnivores, characterized by greater delayed onset muscle soreness and reduced jump performance, likely due to lower protein and amino acid intake.

If you are vegan, pay close attention to your protein intake, especially around training. You may experience more muscle soreness and slower return of power (jump height) after intense workouts. Ensure you are consuming enough total protein and diverse plant sources to provide all essential amino acids for repair.

High intake of saturated fat is not associated with increased risk of all-cause mortality, cardiovascular disease, coronary heart disease, ischemic stroke, or type 2 diabetes when compared to low intake.

Current observational evidence does not support the idea that eating saturated fat directly causes heart disease or death. However, the quality of this evidence is very low, meaning future research could change these conclusions. Focus on what you replace saturated fat with, as the source of replacement nutrients matters significantly.

Dietary fatty acid composition (specifically the n6/n3 ratio) influences fat oxidation and insulin response, with obese individuals showing higher carbohydrate oxidation and greater insulin response when consuming sunflower oil compared to canola oil.

If you are obese, be mindful of the types of oils you consume. Switching from sunflower oil to canola oil might improve your body's ability to burn fat and reduce insulin spikes, as obese individuals showed higher carbohydrate oxidation and greater insulin response with sunflower oil.

Omega-3 fatty acids reduce plasma triglyceride concentrations by less than 24% and may marginally increase LDL-cholesterol, though LDL particle size increases.

If you take fish oil for high triglycerides, expect a reduction of up to 24%. Be aware that your total LDL number might tick up slightly, but this is often offset by an improvement in LDL particle size (larger, less dangerous particles). Monitor your full lipid panel, not just LDL-C.

Dietary protein supplementation significantly augments resistance training-induced gains in fat-free mass (FFM) and one-repetition-maximum (1RM) strength in healthy adults.

If you are doing resistance training, ensure you are consuming enough protein. Supplementing with protein powder can help you reach optimal levels (~1.6 g/kg/day) to maximize muscle and strength gains. You do not need to exceed this amount for further benefits.

Athletes should consume 6–10 g/kg/day of carbohydrates to maintain blood glucose and replenish muscle glycogen, with the specific amount depending on total daily energy expenditure and exercise type.

If you are training hard, eat 6 to 10 grams of carbohydrates for every kilogram of your body weight each day. This might mean eating more pasta, rice, fruits, and vegetables than you are used to. This fuel is necessary to keep your blood sugar stable during exercise and to refill your muscles' energy stores (glycogen) so you can perform and recover effectively.

Protein intake for endurance and strength-trained athletes should range from 1.2 to 1.7 g/kg/day, which can generally be met through diet alone without supplements.

Aim for 1.2 to 1.7 grams of protein for every kilogram of your body weight each day. You can likely get this from regular foods like meat, fish, eggs, dairy, beans, and nuts without needing protein powders or supplements. Ensure you are also eating enough total calories and carbohydrates to support your training.

In individuals with type 2 diabetes, a carbohydrate-reduced high-protein (CRHP) diet (30E% carbs, 30E% protein, 40E% fat) induces greater improvements in glycaemic control (HbA1c, diurnal glucose) and reduces liver fat compared to a conventional diabetes diet (50E% carbs, 17E% protein, 33E% fat), even when both diets produce matched weight loss.

For a person with Type 2 Diabetes, switching to a diet with 30% of calories from carbs, 30% from protein, and 40% from fat (while maintaining a calorie deficit to lose weight) can improve blood sugar control and reduce liver fat more effectively than a standard high-carb diabetes diet, even if both diets result in the same amount of weight loss. However, be aware that this diet may not reduce fat stored in the pancreas as much as a standard diet.

Replacing saturated fatty acids (SFA) with monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA) reduces cardiovascular risk, with the specific benefit depending on the parent food source rather than the fatty acid in isolation.

Prioritize replacing saturated fats (butter, processed meats) with monounsaturated fats (olive oil) and polyunsaturated fats (seeds, fatty fish). Do not fear total fat intake if it comes from these healthy plant and marine sources.

Consuming fatty fish at least twice per week to achieve at least 250 mg/day of marine n-3 PUFA (EPA/DHA) is cardioprotective.

Eat fatty fish (like salmon or mackerel) at least twice a week to get enough heart-healthy omega-3s.

n-6 polyunsaturated fatty acids (PUFA) are cardioprotective, and increasing consumption of vegetable sources (seeds, derived oils) is encouraged to meet the 5-10% energy recommendation.

Increase intake of seeds and vegetable oils to ensure you get enough n-6 fats, which protect heart health.

Avoidance of sugar-sweetened beverages (SSBs) is recommended to reduce the risk of weight gain and worsening cardiometabolic risk profiles in people with diabetes.

Stop drinking sugar-sweetened beverages (soda, sweet tea, energy drinks, fruit drinks with added sugar). This helps prevent weight gain and improves heart health. If you miss the sweetness, you can substitute with non-nutritive sweeteners, but be mindful not to overcompensate with other foods.

Consuming 30g of protein from lean beef immediately following resistance training may augment chronic adaptations in strength and lean tissue accretion compared to a placebo, though its efficacy relative to whey protein remains to be determined by this ongoing trial.

This study is currently a protocol and has not yet published results. However, it suggests that consuming ~30g of protein from lean beef immediately after resistance training is a viable strategy to potentially enhance strength and muscle gains. If you prefer whole foods over supplements, lean beef is a high-quality source of protein and micronutrients. Ensure you are doing consistent resistance training (3x/week) and consuming this protein within an hour post-workout.

Replacing carbohydrates with protein (approx. half from plant sources) or unsaturated fat (predominantly monounsaturated) in a diet reduced in saturated fat further lowers systolic blood pressure and improves serum lipid profiles compared to a carbohydrate-rich diet.

If you have high blood pressure or high cholesterol, try swapping some of your carbohydrates (like bread, rice, or pasta) for more protein (especially plant-based sources like beans and nuts) or unsaturated fats (like olive oil and avocados). This change, while keeping total calories and saturated fat low, can lower your blood pressure and improve your cholesterol levels more than sticking to a high-carb diet alone.

Fat intake should range from 20% to 35% of total energy intake, and consuming less than 20% of energy from fat does not benefit performance.

Ensure that 20% to 35% of your daily calories come from fat. This helps you absorb vitamins and provides energy. Don't go below 20% as it doesn't help performance. Include healthy fats from sources like nuts, seeds, avocados, and oils.

Comprehensive cardiac rehabilitation (exercise plus education/psychosocial support) significantly reduces total cholesterol and LDL cholesterol, whereas exercise-only interventions do not significantly affect these lipid profiles.

If your goal is to lower cholesterol, exercise alone may not be enough. You likely need a comprehensive program that includes education and psychological support alongside exercise to see significant improvements in total and LDL cholesterol.

Adherence to a Mediterranean diet supplemented with extra-virgin olive oil (EVOO) significantly reduces the incidence of type 2 diabetes in high cardiovascular risk individuals, independent of weight loss or energy restriction.

If you are at high risk for heart disease or diabetes, switch to a Mediterranean diet pattern and add about 4-5 tablespoons of extra-virgin olive oil daily. You do not need to restrict your total calorie intake or lose weight to see a significant reduction in your risk of developing type 2 diabetes. The key is the quality of fats and the overall dietary pattern, not caloric deficit.

Adherence to a Mediterranean dietary pattern significantly reduces the prevalence and incidence of metabolic syndrome and its components compared to nonadherence or Western diets.

Adopt a Mediterranean-style diet focusing on olive oil, vegetables, fruits, whole grains, and legumes. This approach is proven to cut your risk of metabolic syndrome by half compared to standard diets, regardless of whether you restrict calories.