Browse the evidence

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.

Relaxation can take various forms, such as abdominal breathing and progressive muscle relaxation techniques.

Practitioners can incorporate various relaxation techniques into wellness programs.

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.

A significant association was found between the proportion of plain water consumption and BMI (p<0.05).

This association suggests that increasing plain water intake may help manage BMI.

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.

More healthy options were less expensive at 4 out of 6 restaurants where a significant association between ENS and price was found.

Healthier meal options can be found at lower prices in many casual dining settings.

Diet quality is positively associated with resilience in young adults.

Practitioners may consider focusing on improving diet quality to enhance resilience in younger populations.

Diet quality demonstrated a positive association with resilience in all age groups when adjusted for perceived stress and sociodemographics.

Improving diet quality may enhance resilience across different age groups, especially when considering stress and demographic factors.

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.

Increased consumption of dietary supplements is significantly related to poor oral health among amateur bodybuilders and powerlifters.

Practitioners should be aware of the potential negative effects of dietary supplements on oral health in this population.