Browse the evidence

Higher weekly resistance training frequencies may provide superior hypertrophic benefits.

Increasing training frequency may enhance muscle growth outcomes.

Feeding frequency was positively associated with reductions in fat mass and body fat percentage as well as an increase in fat-free mass.

Increasing meal frequency may help in reducing fat mass and increasing lean mass.

Early, frequent, and multimodal physical therapies are recommended during critical care.

Implement early and varied physical therapy interventions for patients in critical care to mitigate muscle atrophy.

Participants with OSA and type 2 diabetes mellitus receiving intensive lifestyle intervention (ILI) for weight loss had reduced OSA severity at 10 years.

Practitioners should consider ILI as an effective long-term strategy for managing OSA severity in patients with type 2 diabetes.

OSA remission at 10 years was more common with ILI (34.4%) than DSE (22.2%).

ILI may be a more effective approach for achieving OSA remission in this population.

Guidelines on dietary sugar recommend a decrease in the consumption of foods containing nonintrinsic sugars.

Health professionals should consider these guidelines when advising on sugar intake.

Diets low in sodium and high in potassium lower blood pressure which will likely reduce stroke risk.

Practitioners should recommend diets low in sodium and high in potassium to help reduce stroke risk.

Consumption of fruits and vegetables, whole grains, folate, and fatty fish are each likely to reduce stroke risk.

Encourage the inclusion of fruits, vegetables, whole grains, folate, and fatty fish in diets to lower stroke risk.

A small dose (10 g) of whey protein with carbohydrate (21 g) can stimulate a rise in muscle protein synthesis (MPS) after resistance exercise in trained young men.

Practitioners can recommend a small dose of whey protein with carbohydrates post-exercise to enhance muscle protein synthesis.

Exercise stimulated a rise in MPS in the WHEY-EX and CHO-EX legs, which were greater than MPS in the WHEY-RE leg and the CHO-RE leg.

Resistance exercise enhances muscle protein synthesis, regardless of the post-exercise beverage consumed.

The rate of MPS in the WHEY-EX leg was greater than in the CHO-EX leg.

Whey protein is more effective than carbohydrate alone for stimulating muscle protein synthesis post-exercise.

The mean percent change in muscle growth favored eccentric compared with concentric actions (10.0% vs. 6.8%).

Eccentric training may lead to greater muscle growth compared to concentric training.

Both eccentric and concentric actions are effective in increasing muscle hypertrophy.

Incorporating both types of muscle actions can enhance hypertrophy outcomes.

After 2 years, lifestyle interventions can facilitate weight loss that equates to ~5%.

Practitioners can expect approximately 5% weight loss from lifestyle interventions over two years.

A multifactorial maintenance program is imperative to mitigate weight regain.

Implementing a comprehensive maintenance program is crucial for long-term weight management.

Both short and long inter-set rest intervals may be useful for achieving gains in muscle hypertrophy.

Practitioners can consider both short and long rest intervals in resistance training programs for muscle hypertrophy.

Resistance exercise followed by protein feeding enhances myofibrillar protein synthesis (MPS) compared to feeding alone.

Practitioners should encourage protein intake after resistance training to maximize muscle protein synthesis.

In obese patients with noninsulin-dependent diabetes mellitus (NIDDM), a 7-day period of calorie restriction produces substantial decreases in fasting plasma glucose, hepatic glucose production (HGP), and fasting plasma triglyceride, and increases in insulin sensitivity and secretion.

Calorie restriction can be an effective strategy for improving metabolic control in obese NIDDM patients.

Nutritionally inadequate dietary intake is a leading contributor to chronic cardiometabolic diseases.

Practitioners should focus on improving dietary intake to prevent chronic diseases.

Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM scaled upwards with severity of caloric restriction and leanness.

Athletes in caloric restriction should consider higher protein intakes to maintain muscle mass.

Body fat percentage decreased (0.5-6.6%) in all study groups.

Resistance-trained athletes can expect reductions in body fat when in caloric deficit.

The increase in myofibrillar fractional synthetic rate was greater following resistance exercise compared to HIIT at both time points.

Resistance exercise may be more effective than HIIT for increasing muscle protein synthesis in older men.

HIIT was the only mode of exercise to increase sarcoplasmic protein fractional synthetic rate 24 hours post-exercise.

HIIT can specifically enhance sarcoplasmic protein synthesis in older men.

The Low-Fat Plus diet resulted in a greater reduction in total cholesterol compared to the Low-Fat diet, with changes of -0.46 mmol/L (-17.6 mg/dL) versus -0.24 mmol/L (-9.2 mg/dL) respectively (P = 0.01).

Practitioners should consider recommending a plant-based diet to enhance cholesterol-lowering effects in hypercholesterolemic patients.