Browse the evidence

Among vegan dieters, higher consumption of ultra-processed foods (UPF) is associated with reduced odds of inadequate protein intake, whereas higher consumption of unprocessed/minimally processed foods (UMPF) is associated with increased odds of inadequate protein intake.

If you are vegan, do not strictly avoid all ultra-processed foods (UPF) if it compromises your protein intake. This study found that vegans who consumed more UPF (like textured soy protein or supplements) were much less likely to have inadequate protein intake compared to those who ate mostly unprocessed foods. To ensure you get enough protein, consider including protein supplements or textured soy products, as unprocessed plant proteins alone may require impractical volumes to meet requirements.

Bodybuilders who consume dietary supplements primarily rely on trainers and nutritionists for information sources rather than medical doctors, leading to the use of common supplements like Vitamin C, Vitamin D, and Whey protein.

If you are a bodybuilder, be aware that your supplement choices are heavily influenced by your trainer and nutritionist. Ensure these sources are well-informed about the latest research, as they are your primary information channel. Common supplements like Vitamin C, Vitamin D, and Whey protein are widely used, but verify their necessity and dosage with a qualified professional.

Bodybuilders who consume dietary supplements report side effects such as skin rashes, increased liver enzymes, and hair loss.

Be vigilant about potential side effects from dietary supplements. If you experience skin rashes, increased liver enzymes, or hair loss, consider stopping the supplement and consulting a healthcare provider. Regular health check-ups can help detect these issues early.

Bodybuilders who consume dietary supplements do so primarily to increase performance, meet increased nutritional needs from exercise, and prevent injury/improve recovery.

If you are using supplements to enhance performance or meet nutritional needs, ensure you are also focusing on proper training, nutrition, and recovery. Supplements should complement, not replace, these foundational habits.

68% of participants showed good knowledge and attitudes about protein supplement use.

This indicates a need for continued education and support for protein supplement use among gym users.

67.2% of respondents had used ergogenic supplements, primarily whey protein for muscle enhancement.

Fitness professionals should be aware of the high prevalence of supplement use among gym members and the need for guidance.

Exercise experience of 7—12 months and >1 year are significantly associated with supplement consumption (OR = 5.4 and OR = 5.091, respectively).

Individuals with more exercise experience may be more inclined to use supplements, suggesting a need for informed guidance.

Enablers of medication adherence include patient education, family support, effective patient-provider communication, and structured diabetes education programmes.

Enhancing these enablers may lead to better adherence outcomes.

Individuals with diagnosed T2DM reported higher HEI component scores for added sugar, indicating lower sugar intake, but lower scores for sodium and refined grains, indicating higher intake of these components, compared to those without diagnoses.

Dietary management for T2DM should address both sugar intake and the high consumption of sodium and refined grains.

The main effect of eating disorder category on UPF consumption was statistically significant after adjusting for age, sex, and BMI.

The significant association suggests that eating disorder categories should be considered in dietary evaluations.

Supplementation with Vitamin C and Vitamin D modulates the immune response and reduces inflammation, thereby helping to prevent the immunosuppression and inflammatory symptoms associated with Overtraining Syndrome.

Ensure adequate intake of Vitamin C and Vitamin D, especially if you train indoors or in low-sunlight areas. These micronutrients help support your immune system and reduce inflammation, which is crucial for preventing overtraining symptoms.

Omega-3 fatty acid supplementation attenuates exercise-induced inflammation and improves endothelial function, contributing to better recovery and performance in athletes.

Consider Omega-3 supplementation to help manage inflammation and support cardiovascular health, which aids in recovery from intense training.

Collagen supplementation, particularly when combined with Vitamin C, strengthens connective tissues and aids in tissue repair, serving as a proactive strategy to prevent injuries associated with Overtraining Syndrome.

If you are prone to tendon or ligament injuries, consider supplementing with Collagen and Vitamin C to support connective tissue health and repair.

Dosing of protein at each meal may be important for muscle strength.

Practitioners should consider advising on protein distribution across meals for post-menopausal women.

Both whey and soy protein may provide some benefit to muscle strength.

Practitioners may consider recommending whey or soy protein to support muscle strength in post-menopausal women.

The WELL Diet Score is positively and significantly associated with overall resilience across all ages (β = 1.2 ± sd: 0.2, p < 0.001).

Improving diet quality may enhance resilience in adults.

Young adults demonstrated the strongest associations between diet quality and resilience.

Targeting dietary interventions in young adults may be particularly beneficial for enhancing resilience.

There is a significant association between hypertension and dietary intake of glucose.

Dietary interventions for hypertensive patients may benefit from focusing on glucose intake.

There is a relationship between body image and nutritional status.

Practitioners should consider body image when addressing nutritional status.

51.6% of respondents have poor energy intake.

Interventions may be needed to improve energy intake among students.

A ketogenic diet (very low carbohydrate, high fat) enhances fat oxidation and endurance performance in prolonged aerobic activities but may impair anaerobic performance and strength gains due to limited glycogen availability.

If you are an endurance athlete, a ketogenic diet may help you burn fat more efficiently during long activities. However, if you participate in high-intensity, short-duration sports (like sprinting or powerlifting), a ketogenic diet may hinder your performance and strength gains due to low glycogen. Choose your diet based on your sport's energy demands.

Leucine supplementation (50 mg/kg/day) significantly improves sprint performance in basketball athletes by enhancing cytoskeletal dynamics and muscle adaptation.

Basketball players looking to improve sprint speed may benefit from taking 50 mg of leucine per kg of body weight daily, split before and after training, for at least 4 weeks. This should be combined with a balanced diet and regular training. While shooting accuracy showed trends, the strongest evidence supports speed improvements.

Leucine supplementation upregulates cytoskeletal genes (e.g., tubulins, vimentin, cadherins) in muscle tissue, which may support muscle growth and structural integrity.

For coaches and athletes, the upregulation of cytoskeletal genes suggests that leucine may help build more resilient muscle tissue. This supports the use of leucine not just for immediate performance, but for long-term muscle health and recovery in high-intensity sports.

Whey protein powders contain significantly higher concentrations of sweet-tasting free amino acids (glycine, alanine, serine, proline, threonine) compared to plant-based protein powders.

If you are choosing between whey and plant protein, be aware that whey naturally contains higher levels of certain free amino acids like glycine and alanine. This difference exists regardless of the total protein content listed on the label.