Browse the evidence

At the highest income level, the proportions of individuals in the best carbohydrate quality category increased from 22.9% to 26.6%.

Practitioners should recognize that higher income is associated with improved dietary quality in carbohydrates.

Different eccentric phase tempos do not produce significant differences in strength and muscle hypertrophy for knee extensors, except for the Vastus Medialis.

Practitioners may not need to vary eccentric tempos for hypertrophy and strength gains in knee extensors, except for targeting the Vastus Medialis.

There were no significant differences in myofibrillar or sarcoplasmic protein concentrations between high and low anabolic responders before or after the 12-week RET program.

Practitioners should note that muscle protein concentrations may not be a reliable indicator of anabolic response to resistance training.

Training age was not related to RIR accuracy close to failure (i.e., 9RPE).

RPE assessments at high exertion levels may be consistent regardless of training experience.

Total repetitions per set do not seem to affect RIR accuracy when close to failure (i.e. 9RPE).

When training close to failure, perceived exertion ratings may be more reliable regardless of total repetitions.

Changes in vastus lateralis muscle thickness did not statistically differ between training programs with different proximities to failure.

Practitioners may consider that varying proximity to failure does not significantly impact muscle thickness gains in trained individuals.

No significant differences were observed in relative intensity between the 4-6 RPE and 7-9 RPE groups.

Resistance training programs can be designed with similar intensities without significant differences in outcomes.

No significant differences were observed in relative volume between the 4-6 RPE and 7-9 RPE groups.

Practitioners can expect similar training volumes to yield comparable results in muscle adaptations.

No significant differences were observed between the 4-6 RPE and 7-9 RPE groups for relative intensity or relative volume.

Training intensity and volume were similar between the two RPE groups, suggesting flexibility in training approaches.

No significant group × time interactions were observed between the two training protocols.

Both training approaches yield similar results, allowing flexibility in training intensity without compromising strength gains.

Changes in post-exercise cell-free DNA (cfDNA) may predict velocity of resistance exercise performance throughout a 96-hour recovery period.

Monitoring cfDNA levels may help trainers assess recovery and performance readiness.

There were no between condition differences for changes in creatine kinase (CK), lactate dehydrogenase (LDH), or delayed onset muscle soreness (DOMS).

Trainers may not need to adjust recovery protocols based on CK, LDH, or DOMS after these exercises.

Trivial between-group effect sizes were observed when comparing the strength gains of the 4-6 RPE group to the 7-9 RPE group (g = -0.12).

The similarity in strength gains suggests that both training intensities may be equally effective for improving squat strength.

The findings regarding back squat strength improvements between resistance training with 4-6 RPE and 7-9 RPE are statistically inconclusive.

Further research may be needed to clarify the effectiveness of different RPE levels in resistance training.

Autoregulated-based training (ABT) did not show a significant increase in muscle thickness of the vastus lateralis at 50% femur length (VL50) from 26.72±3.75 mm to 28.45±3.42 mm (+6.47%; p=0.16).

ABT may not be as effective as PBT for increasing VL50 muscle thickness.

The between-group effect sizes for changes in MT were trivial to small.

The differences in muscle hypertrophy between training intensities may not be clinically significant.

The findings regarding PM muscle hypertrophy between the different RPE groups are statistically inconclusive.

Further research is needed to clarify the effects of training intensity on muscle hypertrophy.

Meals in the bottom versus top half of glycemic responses ranked by Abbott resulted in 50±10% less glycemic reduction compared to Dexcom.

Meal planning should account for differences in CGM readings to optimize glycemic control.

The discrepancy in energy expenditure between the metabolic ward and respiratory chamber was smaller than previously found in exercising men.

This suggests that exercise may significantly influence energy expenditure measurements.

Failure to reproduce previous results may be due to the lack of exercise, inclusion of women, or wider range of BMIs.

Understanding these factors can help in designing future studies on energy expenditure.

The historical view that 'a calorie is a calorie' is an oversimplification.

Practitioners should be cautious of oversimplified views on calorie intake.

The reanalysis of the randomized crossover trial did not support the carbohydrate-insulin model of obesity.

Practitioners should be cautious about claims supporting the carbohydrate-insulin model based on flawed analyses.

The US food supply provides close to 4,000 calories a day per capita, an amount roughly twice the average need.

Practitioners should be aware of the excess caloric availability in the food supply.

Food and beverage companies encourage us to buy more and eat more.

Practitioners should consider the impact of marketing strategies on dietary choices.