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Ingestion of whey protein during recovery from exercise increases myofibrillar protein synthesis rates.

Practitioners should consider whey protein as an effective supplement for enhancing muscle recovery post-exercise.

Protein ingestion increased circulating plasma amino acid concentrations.

Protein supplementation can effectively elevate amino acid levels in the bloodstream post-exercise.

Whey protein supplementation significantly improved bench press performance by a mean difference of 8.87 (95% CI: 5.95-11.79) and squat performance by a mean difference of 9.60 (95% CI: 5.61-13.60).

Practitioners can recommend whey protein to enhance strength performance in young adults engaged in resistance training.

Protein supplementation increased peak plasma total essential amino acids (EAA).

Practitioners can expect protein supplementation to enhance amino acid availability in young adults.

Regular strength training is highly effective for the prevention and treatment of sarcopenia.

Practitioners should implement regular strength training programs for older adults to prevent sarcopenia.

High-intensity training with 2 sessions of 30-45 minutes each is an efficient method for older adults.

Older adults should engage in high-intensity training sessions to maximize efficiency.

Supplementing strength training with adequate protein (≈1.6 g/kg) and creatine (≈3 g/d) enhances effects.

Practitioners should recommend protein and creatine supplementation alongside strength training for older adults.

Resistance training combined with dietary protein supplementation has synergistic benefits for older adults with sarcopenia or physical frailty, with a potential ceiling effect at 1.5-1.7 g PRO/kg BW/day.

Practitioners should recommend a combination of resistance training and protein supplementation within the specified range for older adults.

Whey-based multi-ingredient supplements are superior to isocaloric and isonitrogenous placebo for enhancing skeletal muscle growth in both younger and older persons.

Whey-based multi-ingredient supplements should be prioritized for muscle growth in diverse age groups.

Multi-ingredient formulations containing high-quality milk proteins, creatine monohydrate, vitamin D3, calcium, and n-3 polyunsaturated fatty acids may be recommended for the multimodal treatment of sarcopenia and sarcopenic obesity.

Practitioners should consider these multi-ingredient formulations in treatment plans for sarcopenia and sarcopenic obesity.

Resistance exercise (RE) significantly increased metabolic flexibility in older men compared to no exercise (NE), with a medium-to-large effect size.

Incorporating resistance exercise into routines can enhance metabolic flexibility in older adults.

Higher frequency resistance training (RT) leads to significantly greater improvements in muscle strength compared to lower frequency RT.

Practitioners should consider increasing the frequency of resistance training sessions to enhance strength gains.

At 20 weeks, the protein group demonstrated greater improvement in the Short Physical Performance Battery and lower fat mass at 11 weeks.

Protein supplementation may lead to specific improvements in physical performance and fat loss in stroke patients.

A high-protein diet increased daily protein intake to 1.6 g/kg body weight and resulted in significantly increased concentrations of two metabolites and reduced concentrations of 98 metabolites compared to baseline.

Practitioners can consider a high-protein diet as a viable option for older adults to enhance metabolic health.

Protein and amino acid supplements are widely used by military personnel to increase muscle mass, enhance recovery, and support physical performance.

Practitioners should recognize the common use of protein supplements among military personnel for performance and recovery.

Post-exercise protein (PRO) intake exceeded current recommendations by 4.6-fold.

Athletes may be consuming excessive protein post-exercise, which could be adjusted based on recommendations.

A habitual protein intake of approximately 1.1 g·kg -1 ·d -1 associated with resistance training may be necessary to optimize gains in skeletal muscle mass in untrained older women.

Practitioners should recommend a protein intake of around 1.1 g·kg -1 ·d -1 for older women engaging in resistance training to enhance muscle mass.

There is a positive correlation between daily protein intake and changes in skeletal muscle mass.

Increasing protein intake may enhance muscle mass gains in older women undergoing resistance training.

Hypertrophy is maximized with resistance training that provides sufficient mechanical tension and effective fiber recruitment, with a recommended weekly volume of ~10 to 20 sets per muscle group.

Practitioners should aim for 10 to 20 sets per muscle group weekly to optimize muscle growth.

Adequate protein intake of approximately 1.6 g/kg/day is essential for supporting hypertrophy, with meal distribution of about 3-4 meals/day recommended.

Ensure protein intake is around 1.6 g/kg/day and distribute meals to support muscle growth.

Adequate sleep duration of 7-9 hours per night is emphasized as foundational for recovery and adaptation in hypertrophy training.

Prioritize 7-9 hours of sleep per night to enhance recovery and muscle growth.

Daily supplementation with 38 g/day of lactic acid bacteria–fermented whey protein (LAB-FWP) led to significant improvements in physical performance, including an increase in electronic Short Physical Performance Battery (eSPPB) scores (P = .034) and hand grip strength (P = .043).

Practitioners may consider recommending LAB-FWP supplementation to improve physical performance in older adults.

The intervention group showed greater gains in skeletal muscle mass index (Δ = 1.5, P = .004) compared to controls.

LAB-FWP may be an effective strategy for increasing muscle mass in older adults.

Resistance exercise performed at longer muscle length produced significantly greater muscle hypertrophy compared to shorter length (ES = 0.283; CI 0.04–0.52; p = 0.036).

Practitioners should consider incorporating resistance training at longer muscle lengths to enhance muscle hypertrophy.