Browse the evidence

Individuals habitually performing resistance and/or endurance exercise require more protein than their sedentary counterparts.

Athletes should consider increasing their protein intake beyond the general recommendations to support their training needs.

Higher protein diets have been shown to result in greater weight loss, greater fat loss, and preservation of lean mass compared with lower protein diets.

Practitioners may recommend higher protein diets for clients aiming for weight loss and muscle preservation.

6 weeks of low-volume, high-intensity sprint training induced similar changes in whole-body and skeletal muscle adaptations as traditional high-volume, low-intensity endurance workouts.

High-intensity sprint training can be an effective alternative to traditional endurance training for achieving similar fitness adaptations.

High-intensity sprint training may stimulate a more rapid up-regulation of selected physiological/metabolic markers than traditional low-intensity endurance training.

Practitioners may consider high-intensity training for quicker physiological adaptations.

Tirzepatide treatment was associated with greater decreases in glycated hemoglobin and body weight compared to GLP-1 RA.

Practitioners can expect tirzepatide to be more effective in managing blood sugar and weight in patients with type 2 diabetes.

Soy protein supplementation produces similar gains in strength and lean body mass (LBM) in response to resistance exercise training (RET) as whey protein.

Practitioners can consider soy protein as an effective alternative to whey protein for muscle gain.

Supplementing RET with whey or soy protein resulted in significant increases in strength.

Both whey and soy protein can be used to enhance strength gains during resistance training.

Tirzepatide (15 mg once weekly) resulted in weight loss of up to 17.8% after 72 weeks of therapy.

Tirzepatide is an effective option for weight loss in adults without diabetes.

Semaglutide (2.4 mg once weekly) resulted in weight loss of up to 13.9% after 68 weeks.

Semaglutide is a viable weight loss treatment for adults without diabetes.

GLP-1 receptor agonists and co-agonists are efficacious for weight loss with safety concerns predominantly gastrointestinal.

Practitioners should consider GLP-1 RAs for weight management, noting gastrointestinal side effects.

Self-regulation with large changes reduced weight gain by -2.37 kg over 3 years compared to control.

Implementing self-regulation strategies focusing on significant weight loss can effectively prevent weight gain in young adults.

Both self-regulation interventions significantly reduced the incidence of obesity compared to control.

Both small and large self-regulation strategies can be effective in preventing obesity in young adults.

The large-changes intervention was more effective than the small-changes intervention in preventing weight gain.

Larger behavioral changes may yield better outcomes in weight management for young adults.

The sport nutrition education intervention (SNEI) increased sport nutrition knowledge in NCAA Division I baseball players.

Implementing SNEI can effectively enhance nutrition knowledge among athletes.

Fat mass (FM) decreased in the nutrition intervention group (NI) but not in the control group (C).

SNEI may be effective for reducing fat mass in athletes during off-season training.

The 5-10-5 shuttle times decreased significantly more in the nutrition intervention group (NI) compared to the control group (C).

SNEI may enhance agility performance in athletes during off-season training.

Caffeine (3 mg·kg(-1) body mass) administered in the form of a caffeinated gum increased cycling time trial performance by approximately 3%-4% in both males and females.

Caffeine supplementation can be beneficial for improving cycling performance in competitive athletes.

Regular physical activity induces multiple adaptations within skeletal muscle and other organs that have positive outcomes for the prevention and treatment of many metabolic disorders.

Encouraging regular physical activity can help prevent and treat metabolic disorders.

Resistance exercise and nutrition impact muscle protein synthesis (MPS) and muscle protein breakdown (MPB).

Practitioners should consider incorporating resistance exercise and proper nutrition to enhance muscle health.

Caffeine ingestion improves 2000-meter rowing performance by 0.7% with 6 mg/kg and 1.3% with 9 mg/kg.

Caffeine can be used as a performance enhancer for competitive rowing.

The first 500 m of the 2000 m was faster with the higher caffeine dose compared to placebo or the lower dose.

Higher caffeine doses may be particularly beneficial for initial performance bursts in rowing.

Interventions aimed at increasing muscle protein synthesis are the most effective countermeasure for preventing, delaying, or reversing the loss of skeletal muscle mass experienced in various muscle wasting conditions.

Practitioners should focus on strategies that enhance muscle protein synthesis to combat muscle wasting.

Resistance exercise training combined with appropriately timed protein ingestion is a highly effective means to promote muscle hypertrophy.

Incorporating resistance training and protein intake can enhance muscle growth in individuals at risk of muscle wasting.

Heavy load training (2-4 repetitions per set) results in statistically greater increases in 1 repetition maximum (1RM) squat strength compared to moderate load training (8-12 repetitions per set).

For practitioners, heavy load training is recommended for maximizing strength gains.