Browse the evidence

Whey protein hydrolysate (WPH) reduces muscle damage associated with aerobic exercise, evidenced by decreased creatine kinase (CK) levels, whereas WPC and WPI do not show this specific benefit.

If you do aerobic exercise and want to minimize muscle damage, choose Whey Protein Hydrolysate (WPH). It has been shown to significantly decrease creatine kinase (CK) levels, a marker of muscle damage, compared to other whey forms. Take it before and after your workout.

Whey protein concentrate (WPC) supplementation promotes weight loss, satiety, and improved body composition without compromising lean body mass loss.

If you are trying to lose weight, choose Whey Protein Concentrate (WPC). It helps you feel full (satiety), lose weight, and improve your body composition while protecting your lean muscle mass. Incorporate it into your daily diet.

Powerlifters commonly use IIFYM (If It Fits Your Macros) and flexible dieting as long-term nutritional strategies to support performance and body composition goals across competitive phases.

If you are a competitive powerlifter, you do not need to eliminate entire food groups to succeed. Many successful lifters use IIFYM (tracking macros without food restrictions) to maintain adherence and performance. Focus on hitting your protein, carb, and fat targets while allowing flexibility in food choices to support long-term consistency.

A 12-week telehealth-delivered home resistance training program combined with dietary advice to increase plant-based protein intake (target 1.2–1.5 g/kg/d) is safe and feasible for adults with NAFLD, resulting in significant improvements in physical function (sit-to-stand performance) and total protein intake compared to usual care, despite modest adherence rates.

If you have NAFLD, a home-based resistance training program delivered via telehealth, combined with advice to eat more plant-based protein (aiming for 1.2-1.5g per kg of body weight), is a safe and effective way to improve your physical function and protein intake. You should perform 6-8 exercises, 2 sets of 10 reps, 3 times a week at a moderate effort level. While sticking to this routine can be challenging, the intervention is feasible and improves strength.

Carbohydrate intake of 10 g/kg/day for 36-48 hours prior to competition optimizes glycogen stores and improves sports performance without requiring prior depletion.

If you are an athlete preparing for a major event, eat 10 grams of carbohydrates for every kilogram of your body weight each day for the two days before the race. Keep your meals light, low in fat and fiber, and easy to digest to avoid stomach issues. You do not need to starve yourself of carbs beforehand.

Protein intake of 1.2-2.0 g/kg bodyweight per day is required for athletes to repair muscle damage and avoid catabolism, with post-exercise doses of 0.25-0.3 g/kg being optimal for synthesis.

Eat 1.2 to 2.0 grams of protein per kilogram of body weight daily. After exercise, aim for 15-25 grams of protein. Ensure you are also eating enough carbohydrates and total calories so your body uses the protein for muscle building rather than energy.

High-intensity functional training (HIFT) is a time-efficient exercise modality that elicits positive affect and improves fitness and glucose metabolism in individuals with metabolic syndrome, potentially mitigating barriers to exercise adherence such as lack of enjoyment and time constraints.

If you struggle with sticking to an exercise routine because you feel you don't have time or you find it boring, try High-Intensity Functional Training (HIFT). It involves short, intense workouts (under an hour) using bodyweight and simple equipment, often in a group setting. This approach is designed to be more enjoyable and time-efficient, which may help you stick with it longer and improve your metabolic health markers like blood sugar and lipids.

High-intensity sprint training can reduce abdominal fat tissue more effectively than moderate-intensity aerobic training with similar energy expenditure.

If you have time constraints or want to target abdominal fat, consider incorporating high-intensity sprint training. It may be more effective for abdominal fat loss than moderate-intensity exercise, even if you burn the same number of calories.

Inpatient very-low-calorie diet (VLCD) at 5 kcal/kg/day for approximately 20 weeks significantly reduces liver size and abdominal adipose tissue, thereby minimizing surgical risks and enabling successful bariatric surgery in patients with extreme obesity (BMI ≥ 50 kg/m²).

If you have extreme obesity (BMI 50+), standard dieting often fails to reduce surgical risks enough for safe operation. This protocol suggests a supervised, inpatient very-low-calorie diet (5 kcal/kg/day) for about 20 weeks. This drastic measure shrinks the liver and fat, making surgery much safer, even without exercise or drugs. It is a high-commitment bridge to a life-changing surgery.

Ballistic movements should be included in home-based training to maintain or develop muscle power, regardless of whether external loads are used.

To keep your explosive power, include movements where you move quickly through the exercise (ballistic), even if you use light weights, bands, or just your body weight. This helps maintain the speed component of fitness.

For patients with Type 2 Diabetes and BMI ≥ 35 kg/m2, multidisciplinary weight management services or bariatric surgery result in superior glycaemic control and medication reduction compared to standard specialist diabetes clinic care.

If you have Type 2 Diabetes and a BMI over 35, standard diabetes care often fails to control your blood sugar or weight. You should ask for a referral to a specialized multidisciplinary weight management clinic or discuss bariatric surgery. These interventions are proven to lower HbA1c and reduce the need for diabetes medications more effectively than standard care alone.

A commercial weight-loss program utilizing portion-controlled meal replacements (MRs) combined with one-on-one behavioral support produces therapeutic weight loss (≥5% baseline) and improves cardiometabolic risk factors in adults with type 2 diabetes or high blood sugar (D/HBS) to a degree equivalent to those without these conditions.

If you have diabetes or high blood sugar, a structured program using meal replacements and weekly counseling can help you lose weight just as effectively as it does for people without diabetes. Focus on the 800-1500 calorie meal plans provided, which include enough protein to protect your muscle, and attend your weekly counseling sessions to stay on track. You can expect to lose around 14% of your body weight over 24 weeks, which is a therapeutic amount that improves heart health markers.

Consuming yerba mate drink (YMD) alongside a pre-exercise carbohydrate meal significantly increases fat oxidation and improves time trial cycling performance compared to consuming either YMD alone in a fasted state or a carbohydrate meal alone.

If you are a trained cyclist, drinking yerba mate daily and eating a carbohydrate-rich meal (1g per kg of body weight) about an hour before your workout can boost your fat burning and improve your performance. This combination works better than drinking yerba mate while fasted or just eating the carbs alone.

Female volleyball players should consume 1.6–2.2 g/kg/day of protein to optimize training adaptation and preserve lean mass, particularly during energy deficits.

Aim for 1.6 to 2.2 grams of protein per kilogram of your body weight every day. This helps your muscles recover and grow, especially if you are training hard or trying to lose fat. You can get this from food like chicken, fish, eggs, or dairy, or supplements if needed.

Female volleyball players should consume 6–10 g/kg/day of carbohydrates to optimize muscle glycogen storage and 7–10 g/kg/day for recovery.

Eat 6 to 10 grams of carbohydrates for every kilogram of your body weight each day. On days with heavy training or matches, aim for the higher end (7-10 g/kg) to help your muscles recover and store energy. Good sources include pasta, rice, fruits, and vegetables.

Daily supplementation with 650 mg of a proprietary blend of Sphaeranthus indicus and Mangifera indica extracts (LI12542F6) for 56 days significantly increases muscle strength, endurance, and lean mass in young, recreationally active males undergoing resistance training.

If you are a young male who lifts weights regularly, taking 650 mg of this specific herbal blend (LI12542F6) daily for about 8 weeks, alongside your normal training, may help you lift heavier weights and last longer on cardio compared to taking a placebo. It also appeared to increase lean muscle mass and improve hormone profiles (higher testosterone, lower cortisol) without causing side effects in this study.

Distributing protein evenly across the day (0.4g.kg per meal, minimum 4 meals) optimizes muscle protein synthesis, recovery, and adaptation in rugby players compared to disproportionate intake.

To maximize muscle growth and recovery, eat 0.4 grams of protein per kilogram of your body weight at four different meals. For a 90kg player, that is 36g of protein at breakfast, lunch, dinner, and a snack. This keeps your body in an anabolic state throughout the day. If you struggle to eat enough, use protein supplements, especially after training.

Setting weight loss as a prioritized goal during a patient-centered life-coaching consultation with a general practitioner significantly increases the likelihood and magnitude of weight loss in young adults with psychosocial problems compared to no consultation or non-weight-focused consultation.

If you are struggling with weight and have other life stressors, ask your doctor for a dedicated 'life coaching' or 'preventive health' consultation. Explicitly state that weight loss is your top priority for the coming year. This structured discussion, focusing on your personal barriers and resources, is more effective than standard brief advice.

Subcutaneous semaglutide (starting 0.25 mg, titrated to 1 mg weekly) significantly reduces body weight and HbA1c in patients with type 2 diabetes, with maximal efficacy observed when combined with lifestyle modifications (diet and exercise).

If you have Type 2 Diabetes, semaglutide (Ozempic) is an effective tool for losing weight and lowering blood sugar. To get the best results, take it as prescribed (starting low and building up) and combine it with a healthy diet and regular exercise. Be aware that stomach issues like nausea are common reasons people stop taking it, so talk to your doctor about managing these side effects to stay on the medication.

Semaglutide (both injectable and oral formulations) induces significant weight loss and maintains weight loss over 12-24 months in patients with type 2 diabetes and obesity/overweight.

If you have type 2 diabetes and are overweight or obese, semaglutide (either as a weekly injection or daily pill) can help you lose a significant amount of weight and keep it off for at least a year. It works best when combined with a moderate calorie-reduced diet and regular walking. Both forms are effective, so you can choose based on your preference for injections vs. pills.

Once-weekly subcutaneous TG103 injection (15.0–30.0 mg) produces statistically significant weight loss in overweight or obese adults without diabetes, with a safety profile characterized by mild, dose-dependent gastrointestinal adverse events.

TG103 is a once-weekly injection that helps overweight or obese adults lose about 5-7% of their body weight over 12 weeks without needing diet changes. The main side effects are mild stomach issues like nausea or diarrhea, which usually get better over time. It appears safe for people without diabetes, but you should discuss the risks and benefits with a doctor.

Higher dietary protein intake is significantly associated with higher Phase Angle (PhA) in athletes, independent of fat-free mass, sex, and age.

If you are an athlete, ensure your daily protein intake is sufficient (likely >1.2 g/kg/day, with higher intakes up to ~1.8-2.1 g/kg/day potentially offering higher Phase Angle benefits). Focus on high-quality protein sources like meat and eggs, as these were specifically linked to better Phase Angle values independent of total calories or muscle mass. This suggests that optimizing protein intake supports cellular health and muscle integrity, which can be monitored via Phase Angle.

Whey protein supplementation (30g/day for 8 weeks) preserves fat-free mass and reduces fat mass more effectively than maltodextrin in women 18-24 months post-bariatric surgery.

If you had bariatric surgery recently, standard protein intake might not be enough to keep your muscle while losing fat. Adding 30g of whey protein daily for at least two months can help you lose more fat and keep more muscle than just eating your regular diet, even if your total protein grams look similar to others.

High-intensity behavioral therapy (IBT) delivered in primary care settings produces clinically significant weight loss and improvements in metabolic markers (HbA1c, blood pressure).

To manage weight effectively in primary care, engage in a structured behavioral therapy program that includes regular counseling, nutrition education, and goal setting. The program described offers 26 sessions over a year, combining individual and group visits. While financial barriers exist, the health benefits, including weight loss and improved blood pressure and blood sugar, make it a viable option for those who can access it.