Research Database

Research

Studies on training and supplements (peer-reviewed papers, meta-analyses) with conclusions, study type and confidence.

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87 results

Randomized controlled trialConfidence: Moderate
2011
Does Abdominal Exercise Reduce Abdominal Fat? A 6-Week RCT
Vispute SS, Smith JD, LeCheminant JD, Hurley KS / Journal of Strength and Conditioning Research
Key point: No significant reductions in body weight, body fat percentage, waist circumference, or abdominal subcutaneous fat thickness
Randomized controlled trialConfidence: Moderate
2010
Are Post-Exercise Anabolic Hormone Elevations Required for Hypertrophy? A 15-Week Within-Subject Trial
West DWD, Burd NA, Tang JE, Moore DR, Staples AW, Holwerda AM, Baker SK, Phillips SM / Journal of Applied Physiology
Key point: GH, IGF-1, and testosterone rose significantly under the high-hormone condition (P<0.001)
Randomized controlled trialConfidence: Moderate
2016
Post-Exercise Hormone Elevations and Hypertrophy/Strength in 49 Trained Men: A 12-Week Study
Morton RW, Oikawa SY, Wavell CG, Mazara N, McGlory C, Quadrilatero J, Baechler BL, Baker SK, Phillips SM / Journal of Applied Physiology
Key point: Acute systemic hormone elevations after exercise were unrelated to gains in muscle size or strength and were not markers of adaptation
ReviewConfidence: Low
2020
Body Recomposition: Simultaneous Muscle Gain and Fat Loss — A Review
Barakat C, Pearson J, Escalante G, Campbell B, De Souza EO / Strength and Conditioning Journal
Key point: Recomposition is documented not only in beginners and individuals with obesity but also in trained individuals across multiple reports
Randomized controlled trialConfidence: Low
2011
Does Physiological Elevation of Endogenous Hormones Enhance Training Adaptation? An 11-Week Within-Subject Trial
Rønnestad BR, Nygaard H, Raastad T / European Journal of Applied Physiology
Key point: Testosterone and GH rose significantly with the leg-combined (L+A) arm; no change with the arm-only (A) condition
OtherConfidence: Moderate
2007
Blood Flow and Lipolysis in Adipose Tissue Adjacent to Contracting Muscle: An Acute Study
Stallknecht B, Dela F, Helge JW / American Journal of Physiology - Endocrinology and Metabolism
Key point: Subcutaneous fat adjacent to the contracting muscle had higher blood flow (significant at low intensity) and lipolysis (significant at high intensity) than the resting side
ObservationalConfidence: Moderate
2012
Exercise-Induced Hormone Responses and Their Correlation with Strength/Hypertrophy: A Cohort of 56 Young Men
West DWD, Phillips SM / European Journal of Applied Physiology
Key point: Elevations in testosterone, GH, and IGF-1 did not significantly correlate with gains in muscle size or strength
Meta-analysisConfidence: Moderate
2017
Fasted vs Fed Exercise for Body Composition: A Systematic Review and Meta-Analysis
Hackett D, Hagstrom AD / Journal of Functional Morphology and Kinesiology
Key point: Effect sizes for body weight and body composition were trivial to small
Meta-analysisConfidence: Moderate
2016
Fat and Carbohydrate Metabolism in Fasted vs Fed Aerobic Exercise: A Systematic Review and Meta-Analysis
Vieira AF, Costa RR, Macedo RCO, Coconcelli L, Kruel LFM / British Journal of Nutrition
Key point: Fasted aerobic exercise acutely increases fat oxidation during exercise compared with fed exercise
Randomized controlled trialConfidence: Moderate
2014
Fasted vs Fed Aerobic Exercise and Body Composition: A 4-Week RCT Under Caloric Restriction
Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT / Journal of the International Society of Sports Nutrition
Key point: Reductions in body weight and fat mass were similar between fasted and fed groups
OtherConfidence: Low
2016
Effect of Footwear (Barefoot, Running, Weightlifting) on Joint Load Distribution in the Squat
Southwell DJ, Petersen SA, Beach TAC, Graham RB / Journal of Electromyography and Kinesiology
Key point: 24 experienced lifters (12 men, 12 women) performed 80% 1RM squats
OtherConfidence: Low
2015
Squat Kinematics and Muscle Activation in Running (Cushioned) Shoes, Barefoot, and Weightlifting Shoes
Sinclair J, McCarthy D, Bentley I, Hurst HT, Atkins S / European Journal of Sport Science
Key point: 14 experienced men performed 70% 1RM squats with 3D motion capture and EMG
Meta-analysisConfidence: Moderate
2023
Free Weights vs Machines for Strength and Hypertrophy: A Systematic Review and Meta-Analysis
Haugen ME, et al. / BMC Sports Science, Medicine and Rehabilitation
Key point: No significant difference in hypertrophy between modalities (SMD -0.055, p=0.751)
Randomized controlled trialConfidence: Low
2014
High-Protein Overfeeding and Body Composition in Trained Individuals: An 8-Week RCT
Antonio J, Peacock CA, Ellerbroek A, Fromhoff B, Silver T / Journal of the International Society of Sports Nutrition
Key point: No significant within- or between-group changes in body mass, fat mass, lean mass, or body fat percentage
OtherConfidence: Low
2004
Reduced Maximal Force Production on Unstable Surfaces: Stable vs Unstable Conditions
Anderson KG, Behm DG / Journal of Strength and Conditioning Research
Key point: The study tested 10 men in the chest press
Randomized controlled trialConfidence: Moderate
2007
Single-Arm Resistance Training and Subcutaneous Fat: Localized vs Whole-Body Fat Loss by MRI
Kostek MA, Pescatello LS, Seip RL, et al. / Medicine & Science in Sports & Exercise
Key point: Skinfold calipers showed fat loss only in the trained arm of men, superficially suggesting spot reduction
Meta-analysisConfidence: Moderate
2021
Strength Training vs Stretching for Flexibility (Range of Motion): A Meta-Analysis of 11 RCTs
Afonso J, Ramirez-Campillo R, Moscão J, et al. / Healthcare (Basel)
Key point: Analysis of 11 RCTs and 452 participants
ObservationalConfidence: Moderate
2000
Distribution of Skeletal Muscle Mass: Whole-Body MRI in 468 Adults
Janssen I, Heymsfield SB, Wang ZM, Ross R / Journal of Applied Physiology
Key point: Total skeletal muscle mass: men 33.0 kg (38.4% of body mass), women 21.0 kg (30.6%)
Randomized controlled trialConfidence: Moderate
2020
Free Weight vs Machine Training for Muscle Size and Strength: An 8-Week RCT
Schwanbeck SR, Cornish SM, Barss T, Chilibeck PD / Journal of Strength and Conditioning Research
Key point: Increases in muscle thickness were similar between the two groups
Randomized controlled trialConfidence: Moderate
2013
Deep vs Shallow Squats for Hypertrophy and Strength: A 12-Week RCT
Bloomquist K, Langberg H, Karlsen S, Madsgaard S, Boesen M, Raastad T / European Journal of Applied Physiology
Key point: 17 male students (8 deep, 9 shallow) performed 12 weeks of high-load squats
ReviewConfidence: Moderate
2013
Squat Depth and Load on the Knee and Spine: A Review of 164 Studies
Hartmann H, Wirth K, Klusemann M / Sports Medicine
Key point: Peak patellofemoral compressive stress occurs around 90° of flexion; beyond that, a 'wrapping effect' distributes the load
Meta-analysisConfidence: High
2013
Pre-Exercise Static Stretching and Maximal Strength/Power: A Meta-Analysis of 104 Studies
Simic L, Sarabon N, Markovic G / Scandinavian Journal of Medicine & Science in Sports
Key point: Pre-exercise static stretching reduced maximal strength by −5.4% on average (95% CI −6.6 to −4.2), power by −1.9%, and explosive performance by −2.0%
ReviewConfidence: High
2012
Stretch Duration and Performance Impairment: A Systematic Review of 106 Studies
Kay AD, Blazevich AJ / Medicine & Science in Sports & Exercise
Key point: Static-stretch-induced strength loss is largely limited to long holds of ≥60 seconds
Meta-analysisConfidence: High
2014
Exercise Interventions to Prevent Sports Injuries: A Meta-Analysis of Stretching and Strength Training
Lauersen JB, Bertelsen DM, Andersen LB / British Journal of Sports Medicine
Key point: Analysis of 25 RCTs, 26,610 participants and 3,464 injuries
Randomized controlled trialConfidence: Moderate
2013
Magnitude of Energy Surplus and Body Composition in Elite Athletes: An RCT
Garthe I, Raastad T, Refsnes PE, Sundgot-Borgen J / European Journal of Sport Science
Key point: Gains in lean body mass (LBM) did not differ significantly between the planned and ad libitum groups
OtherConfidence: Low
2012
Effect of Weightlifting Shoes on Squat Posture and Trunk Lean: An Acute Biomechanics Study
Sato K, Fortenbaugh D, Hydock DS / Journal of Strength and Conditioning Research
Key point: With weightlifting shoes, foot angle increased by 3.5 degrees compared with running shoes
Meta-analysisConfidence: High
2012
Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies
Te Morenga LA, Mallard S, Mann J / BMJ
Key point: 等カロリー条件（糖類のみを変更してカロリーを揃えた）では、砂糖の多寡で体重への有意差はなかった
Randomized controlled trialConfidence: Moderate
2014
Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training
Parr EB, Camera DM, Areta JL, Burke LM, Phillips SM, Hawley JA, Coffey VG / PLOS ONE
Key point: トレーニング後のアルコール摂取（1.5g/kg体重相当）は筋線維タンパク質合成を最大24%抑制した
ReviewConfidence: Moderate
2008
Assessment methods in human body composition
Lee SY, Gallagher D / Current Opinion in Clinical Nutrition and Metabolic Care
Key point: DEXA（二重エネルギーX線吸収法）は精度・再現性が高く体組成評価のゴールドスタンダードの一つ
Randomized controlled trialConfidence: Moderate
2017
Low-load bench press and push-up induce similar muscle hypertrophy and strength gain
Kikuchi N, Nakazato K / Journal of Exercise Science and Fitness
Key point: 負荷量を適切に設定したプッシュアップは低強度ベンチプレスと同等の上腕三頭筋・大胸筋の筋肥大を示した
Randomized controlled trialConfidence: Moderate
2014
The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial
Dhurandhar EJ, Dawson J, Alcorn A, Larsen LH, Thomas EA, Cardel M, Bourland AC, Astrup A, St-Onge MP, Hill JO, Apovian CM, Shikany JM, Allison DB / American Journal of Clinical Nutrition
Key point: 朝食摂取推奨・非推奨・通常の3群間で16週後の体重変化に有意差はなかった
Randomized controlled trialConfidence: Moderate
2011
Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes
Garthe I, Raastad T, Refsnes PE, Koivisto A, Sundgot-Borgen J / International Journal of Sport Nutrition and Exercise Metabolism
Key point: 急速減量グループは緩徐グループより体脂肪は多く落ちたが、除脂肪量（筋肉量）の損失も有意に大きかった
Randomized controlled trialConfidence: Moderate
2008
Effect of concurrent endurance and circuit resistance training sequence on muscular strength and power development
Chtara M, Chaouachi A, Levin GT, Chaouachi M, Chamari K, Amri M, Laursen PB / Journal of Strength and Conditioning Research
Key point: 有酸素運動→筋力トレーニングの順序では、筋力・パワー発達が逆の順序と比較して有意に低かった
ReviewConfidence: Moderate
2005
Hormonal responses and adaptations to resistance exercise and training
Kraemer WJ, Ratamess NA / Sports Medicine
Key point: コルチゾールは糖新生・タンパク質異化を促進し、慢性的な高値状態は筋タンパク合成を有意に抑制する
Randomized controlled trialConfidence: Moderate
2017
Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men
Angleri V, Ugrinowitsch C, Libardi CA / European Journal of Applied Physiology
Key point: ボリューム等量条件下でドロップセットと通常セットの筋肥大に有意差なし
Randomized controlled trialConfidence: Moderate
2015
Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels
Shukla AP, Iliescu RG, Thomas CE, Aronne LJ / Diabetes Care
Key point: 野菜・タンパク質・脂質先食い群は炭水化物先食い群と比較して食後30分・60分の血糖値が有意に低かった
Randomized controlled trialConfidence: Moderate
2012
The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers
Bannai M, Kawai N, Ono K, Nakahara K, Mori N / Frontiers in Neurology
Key point: 就寝前グリシン3g摂取は翌日の主観的眠気を有意に軽減した（プラセボ比）
Meta-analysisConfidence: Moderate
2018
Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials
Sanchez-Martinez J, Santos-Lozano A, Garcia-Hermoso A, Sadarangani KP, Cristi-Montero C / Journal of Science and Medicine in Sport
Key point: HMBのトレーニング経験者・競技者への筋肉量増加効果は統計的に有意でないケースが多かった
ReviewConfidence: Moderate
2015
Effects of intermittent fasting on body composition and clinical health markers in humans
Tinsley GM, La Bounty PM / Nutrition Reviews
Key point: 16〜24時間の断食では、タンパク質摂取量が確保されていれば顕著な筋タンパク質分解は起きにくい
Randomized controlled trialConfidence: Moderate
2018
Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial
Vargas S, Romance R, Petro JL, Bonilla DA, Galancho I, Espinar S, Kreider RB, Benitez-Porres J / Journal of the International Society of Sports Nutrition
Key point: ケトジェニックグループは通常食グループより体脂肪減少が有意に大きかった（-2.2kg vs -1.5kg）
Meta-analysisConfidence: High
2015
Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis
Tobias DK, Chen M, Manson JE, Ludwig DS, Willett W, Hu FB / Lancet Diabetes and Endocrinology
Key point: 12ヶ月以上の長期介入では低脂肪食と低糖質食の体重減少に有意差なし
ReviewConfidence: Moderate
2004
Vitamin and mineral status: effects on physical performance
Lukaski HC / Nutrition
Key point: 鉄・ビタミンD・マグネシウムなどの欠乏は有酸素パフォーマンスと筋力に明確な悪影響を与える
Meta-analysisConfidence: High
2010
Resistance exercise for muscular strength in older adults: A meta-analysis
Peterson MD, Rhea MR, Sen A, Gordon PM / Ageing Research Reviews
Key point: 50歳以上の成人でも抵抗性運動により筋力が平均25%以上向上した
Randomized controlled trialConfidence: Moderate
2011
Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women
Smith GI, Atherton P, Reeds DN, Mohammed BS, Rankin D, Rennie MJ, Mittendorfer B / Clinical Science
Key point: 8週間のオメガ3補充（EPA+DHA 4g/日）はインスリン・アミノ酸刺激に対するMPS応答を有意に増強した
ReviewConfidence: Moderate
2015
A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy
Damas F, Phillips SM, Vechin FC, Ugrinowitsch C / Sports Medicine
Key point: トレーニング開始後1〜4週間の筋力向上の多くは神経系の適応（運動単位の動員効率向上）によるもの
Randomized controlled trialConfidence: Moderate
2016
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men
Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnak JA, Bond KF, Carter JM, Aragon AA / Journal of Strength and Conditioning Research
Key point: 3分休憩グループは1分休憩グループと比較して筋肉量の増加が有意に大きかった（上腕二頭筋・大腿四頭筋）
ReviewConfidence: Moderate
2011
Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis
Dattilo M, Antunes HK, Medeiros A, Monico-Neto M, Souza HS, Lee KS, Tufik S, de Mello MT / Medical Hypotheses
Key point: 睡眠中（特に深睡眠）は成長ホルモン分泌のピークであり、睡眠不足はGH分泌を顕著に抑制する
Meta-analysisConfidence: Moderate
2010
Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis
Hamilton-Reeves JM, Vazquez G, Duval SJ, Phipps WR, Kurzer MS, Messina MJ / Fertility and Sterility
Key point: 15件の研究（男性384名）のメタ分析で、大豆タンパク質・イソフラボンはテストステロン濃度に有意な影響を与えなかった
Randomized controlled trialConfidence: Moderate
2010
Effect of agonist-antagonist complex resistance training on upper body strength and power development
Robbins DW, Young WB, Behm DG, Payne WR / Journal of Sports Sciences
Key point: 拮抗筋スーパーセットは通常のストレートセットと比較して筋力・パワー向上に有意差なし
Randomized controlled trialConfidence: Moderate
2010
Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults
Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM / Obesity
Key point: 食前500mL水摂取グループは12週間で非摂取グループより平均2.3kg多く体重が減少した
Randomized controlled trialConfidence: Moderate
2009
Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men
Tang JE, Moore DR, Kujbida GW, Tarnopolsky MA, Phillips SM / Journal of Applied Physiology
Key point: ホエイはカゼイン・ソイと比較してレジスタンス運動後の筋タンパク質合成を有意に高めた
ReviewConfidence: Moderate
2020
Physiological differences between females and males in resistance training outcomes: a systematic review
Roberts BM, Nuckols G, Krieger JW / Journal of Strength and Conditioning Research
Key point: 女性のテストステロン濃度は男性の約5〜10%であり、同強度のトレーニングでの筋肉量増加の絶対量は男性より少ない
ReviewConfidence: Moderate
2016
B vitamins and energy metabolism: roles, deficiencies, and supplementation effects — a review
Kennedy DO / Nutrients
Key point: B vitamins are essential cofactors in ATP production, the TCA cycle, and fatty acid β-oxidation
Meta-analysisConfidence: High
2013
Dietary Nitrate (Beetroot) Supplementation and Aerobic Exercise Performance: A Systematic Review and Meta-analysis
Hoon MW, et al. / International Journal of Sport Nutrition and Exercise Metabolism
Key point: Beetroot-derived nitrate supplementation significantly improved time-trial performance (effect size d=0.79)
Meta-analysisConfidence: High
2002
Calcium supplementation and bone mineral density in postmenopausal women: a meta-analysis
Shea B, Wells G, Cranney A, Zytaruk N, Robinson V, Griffith L, Hamel C, Ortiz Z, Peterson J, Adachi J, Tugwell P, Guyatt G / Endocrine Reviews
Key point: Calcium supplementation significantly reduced BMD loss at the spine and femur in postmenopausal women
Randomized controlled trialConfidence: Moderate
2017
Effects of collagen peptide supplementation on joint pain, skin elasticity, and cartilage protection: a randomized controlled trial
Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K / American Journal of Clinical Nutrition
Key point: Significant improvement in collagen content and mechanical properties in tendon tissue engineering model
Meta-analysisConfidence: Moderate
2022
Effects of CoQ10 Supplementation on Cardiovascular Function and Energy Metabolism: A Meta-Analysis
Mantle D, Hargreaves IP, et al. / Nutrients (MDPI)
Key point: CoQ10 100–300 mg/day reduced statin-induced myalgia (consistent across multiple RCTs)
Meta-analysisConfidence: Moderate
2015
Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)
Yavari A, Javadi M, Mirmiran P, Bahadoran Z / Asian Journal of Sports Medicine
Key point: Significantly reduced post-exercise inflammatory markers (CRP, IL-6, TNF-α)
ReviewConfidence: Moderate
2011
Effects of electrolyte and hydration strategies on exercise performance and muscle cramp prevention: a review
Shirreffs SM, Sawka MN / Journal of Sports Sciences
Key point: Dehydration exceeding 2% body weight significantly impairs performance
Meta-analysisConfidence: High
2015
Folic acid supplementation for prevention of neural tube defects: a meta-analysis of randomized trials
De-Regil LM, Peña-Rosas JP, Fernández-Gaxiola AC, Rayco-Solon P / Cochrane Database of Systematic Reviews
Key point: Folic acid supplementation reduced NTD risk by approximately 72% (relative risk 0.28)
Meta-analysisConfidence: Moderate
2010
Glucosamine and Chondroitin for Joint Pain and Cartilage Protection: Meta-Analysis Including the GAIT Trial
Wandel S, et al. / BMJ
Key point: No significant difference from placebo overall (moderate OA)
Meta-analysisConfidence: High
2014
Iron Deficiency and Aerobic Exercise Performance: A Systematic Review and Meta-analysis
Pasricha SR, et al. / British Journal of Haematology
Key point: Iron supplementation improved VO2max by an average of +3.9 ml/kg/min (95% CI: 1.9–5.9)
Meta-analysisConfidence: Moderate
2016
Effects of L-Carnitine Supplementation on Fat Metabolism, Exercise Performance, and Body Composition: A Meta-Analysis
Pooyandjoo M, et al. / Obesity Reviews
Key point: Significant but small reduction in body weight vs placebo
ReviewConfidence: Low
2010
Effects of Maca Supplementation on Libido, Energy, and Exercise Performance: A Systematic Review
Shin BC, et al. / BMC Complementary and Alternative Medicine
Key point: Weak to moderate evidence for improvement in sexual desire (multiple RCTs)
Meta-analysisConfidence: High
2013
Meta-analysis of melatonin supplementation effects on sleep quality and sleep onset
Ferracioli-Oda E, Qawasmi A, Bloch MH / PLOS ONE
Key point: Reduced sleep onset latency by an average of 7.06 minutes vs placebo
Meta-analysisConfidence: Moderate
2014
Effects of probiotics on gut microbiota, IBS symptoms, and immune function: a meta-analysis
Ford AC, Quigley EM, Lacy BE, Lembo AJ, Saito YA, Schiller LR, Soffer EE, Spiegel BM, Moayyedi P / American Journal of Gastroenterology
Key point: Significantly improved global IBS symptom scores vs placebo (RR 0.79)
Meta-analysisConfidence: Moderate
2018
Effects of Taurine Supplementation on Exercise Performance and Muscle Fatigue: A Meta-Analysis
Waldron M, et al. / Sports Medicine
Key point: Significant improvement in endurance (time to exhaustion) with moderate effect size
ReviewConfidence: Moderate
2017
Bioavailability and Anti-Inflammatory Effects of Turmeric and Curcumin: A Systematic Review
Hewlings SJ, Kalman DS / Foods
Key point: Curcumin content in turmeric powder is only 2–5%
Meta-analysisConfidence: Moderate
1993
Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise
Peters EM, Goetzsche JM, Grobbelaar B, Noakes TD / American Journal of Clinical Nutrition
Key point: Reduced upper respiratory infection risk by ~50% after intense exercise vs placebo
Randomized controlled trialConfidence: Moderate
2013
Effects of vitamin K2 (MK-7) supplementation on bone mineral density, bone turnover markers, and arterial calcification: a randomized controlled trial
Knapen MH, Drummen NE, Smit E, Vermeer C, Theuwissen E / Osteoporosis International
Key point: Significant attenuation of lumbar spine and femoral neck BMD decline
Randomized controlled trialConfidence: Moderate
1996
Effects of Zinc Supplementation on Testosterone Levels and Immune Function
Prasad AS, et al. / Nutrition
Key point: In zinc-deficient older men, testosterone approximately doubled with supplementation (recovery within normal range)
Randomized controlled trialConfidence: Moderate
2015
Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial
Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S / Journal of the International Society of Sports Nutrition
Key point: Bench press and leg extension strength significantly improved vs placebo
Meta-analysisConfidence: Moderate
2012
Effects of β-alanine supplementation on exercise performance: a meta-analysis
Hobson RM, Saunders B, Ball G, Harris RC, Sale C / Amino Acids
Key point: β-alanine supplementation significantly improved high-intensity exercise performance vs. placebo (SMD = 0.374)
Randomized controlled trialConfidence: Moderate
2010
Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness
Pérez-Guisado J, Jakeman PM / Journal of Strength and Conditioning Research
Key point: Citrulline malate increased bench press repetitions by an average of 52.92%
ReviewConfidence: Moderate
2018
Glutamine supplementation in sport and exercise: A review in the field of immunology and cell biology
Cruzat V, Macedo Rogero M, Noel Keane K, Curi R, Newsholme P / Nutrients
Key point: Plasma glutamine decreases after intense exercise, associated with transient immune suppression
Randomized controlled trialConfidence: Moderate
2012
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial
Abbasi B, Kimiagar M, Sadeghniiat K, Shirazi MM, Hedayati M, Rashidkhani B / Journal of Research in Medical Sciences
Key point: Subjective sleep time and sleep efficiency improved significantly
Randomized controlled trialConfidence: Moderate
2015
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GT / Journal of Strength and Conditioning Research
Key point: No significant difference in muscle thickness or lean mass between high-load (3–5RM) and low-load (25–35RM) at 8 weeks
Meta-analysisConfidence: Moderate
2017
Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis
Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW / Journal of Strength and Conditioning Research
Key point: No significant difference in hypertrophy between low-load (≤60% 1RM) and high-load (≥65% 1RM) when volume and effort are equated
Meta-analysisConfidence: Moderate
2015
Effects of vitamin D supplementation on muscle strength in athletes: A systematic review
Tomlinson PB, Joseph C, Angioi M / Journal of Science and Medicine in Sport
Key point: Vitamin D supplementation may improve muscle strength in deficient athletes
Randomized controlled trialConfidence: Low
2009
Effect of zinc and magnesium supplementation on testosterone and insulin-like growth factor-1 in resistance-trained men
Koehler K, Parr MK, Geyer H, Mester J, Schänzer W / European Journal of Clinical Nutrition
Key point: Blood zinc and magnesium levels increased, but no significant difference in testosterone
Meta-analysisConfidence: Moderate
2019
Effect of branched-chain amino acid supplementation on muscle soreness following exercise: a meta-analysis
Fedewa MV, et al. / International Journal for Vitamin and Nutrition Research
Key point: BCAA supplementation significantly reduced DOMS scores at 24–72 h post-exercise vs. placebo
ReviewConfidence: Moderate
2017
Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?
Wolfe RR / Journal of the International Society of Sports Nutrition
Key point: BCAA alone can theoretically stimulate MPS by up to ~30%, but missing EAAs limit actual anabolic impact
Meta-analysisConfidence: Moderate
2018
Caffeine ingestion improves muscular strength and power (meta-analysis)
Grgic J, et al. / Journal of the International Society of Sports Nutrition
Key point: Small gains in maximal strength and power
Meta-analysisConfidence: High
2017
Creatine supplementation augments gains in strength and lean mass from resistance training (meta-analysis)
Chilibeck PD, et al. / Open Access Journal of Sports Medicine
Key point: Significantly greater lean-mass gains with creatine
Meta-analysisConfidence: High
2018
Protein supplementation augments resistance-training-induced gains in muscle mass and strength (meta-analysis)
Morton RW, et al. / British Journal of Sports Medicine
Key point: Protein adds to lean-mass and strength gains
ObservationalConfidence: Low
2011
Sleep extension improves athletic performance
Mah CD, et al. / Sleep
Key point: Sprint, shooting accuracy and reaction time improved
Meta-analysisConfidence: Moderate
2017
Dose-response relationship between weekly sets (training volume) and hypertrophy (systematic review)
Schoenfeld BJ, et al. / Journal of Sports Sciences
Key point: Dose-response between weekly sets and hypertrophy

Research

Research

Does Abdominal Exercise Reduce Abdominal Fat? A 6-Week RCT

Are Post-Exercise Anabolic Hormone Elevations Required for Hypertrophy? A 15-Week Within-Subject Trial

Post-Exercise Hormone Elevations and Hypertrophy/Strength in 49 Trained Men: A 12-Week Study

Body Recomposition: Simultaneous Muscle Gain and Fat Loss — A Review

Does Physiological Elevation of Endogenous Hormones Enhance Training Adaptation? An 11-Week Within-Subject Trial

Blood Flow and Lipolysis in Adipose Tissue Adjacent to Contracting Muscle: An Acute Study

Exercise-Induced Hormone Responses and Their Correlation with Strength/Hypertrophy: A Cohort of 56 Young Men

Fasted vs Fed Exercise for Body Composition: A Systematic Review and Meta-Analysis

Fat and Carbohydrate Metabolism in Fasted vs Fed Aerobic Exercise: A Systematic Review and Meta-Analysis

Fasted vs Fed Aerobic Exercise and Body Composition: A 4-Week RCT Under Caloric Restriction

Effect of Footwear (Barefoot, Running, Weightlifting) on Joint Load Distribution in the Squat

Squat Kinematics and Muscle Activation in Running (Cushioned) Shoes, Barefoot, and Weightlifting Shoes

Free Weights vs Machines for Strength and Hypertrophy: A Systematic Review and Meta-Analysis

High-Protein Overfeeding and Body Composition in Trained Individuals: An 8-Week RCT

Reduced Maximal Force Production on Unstable Surfaces: Stable vs Unstable Conditions

Single-Arm Resistance Training and Subcutaneous Fat: Localized vs Whole-Body Fat Loss by MRI

Strength Training vs Stretching for Flexibility (Range of Motion): A Meta-Analysis of 11 RCTs

Distribution of Skeletal Muscle Mass: Whole-Body MRI in 468 Adults

Free Weight vs Machine Training for Muscle Size and Strength: An 8-Week RCT

Deep vs Shallow Squats for Hypertrophy and Strength: A 12-Week RCT

Squat Depth and Load on the Knee and Spine: A Review of 164 Studies

Pre-Exercise Static Stretching and Maximal Strength/Power: A Meta-Analysis of 104 Studies

Stretch Duration and Performance Impairment: A Systematic Review of 106 Studies

Exercise Interventions to Prevent Sports Injuries: A Meta-Analysis of Stretching and Strength Training

Magnitude of Energy Surplus and Body Composition in Elite Athletes: An RCT

Effect of Weightlifting Shoes on Squat Posture and Trunk Lean: An Acute Biomechanics Study

Dietary sugars and body weight: systematic review and meta-analyses of randomised controlled trials and cohort studies

Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training

Assessment methods in human body composition

Low-load bench press and push-up induce similar muscle hypertrophy and strength gain

The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial

Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes

Effect of concurrent endurance and circuit resistance training sequence on muscular strength and power development

Hormonal responses and adaptations to resistance exercise and training

Crescent pyramid and drop-set systems do not promote greater strength gains, muscle hypertrophy, and changes on muscle architecture compared with traditional resistance training in well-trained men

Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels

The Effects of Glycine on Subjective Daytime Performance in Partially Sleep-Restricted Healthy Volunteers

Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes: A meta-analysis of randomized controlled trials

Effects of intermittent fasting on body composition and clinical health markers in humans

Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial

Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis

Vitamin and mineral status: effects on physical performance

Resistance exercise for muscular strength in older adults: A meta-analysis

Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women

A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy

Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men

Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis

Clinical studies show no effects of soy protein or isoflavones on reproductive hormones in men: results of a meta-analysis

Effect of agonist-antagonist complex resistance training on upper body strength and power development

Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults

Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men

Physiological differences between females and males in resistance training outcomes: a systematic review

B vitamins and energy metabolism: roles, deficiencies, and supplementation effects — a review

Dietary Nitrate (Beetroot) Supplementation and Aerobic Exercise Performance: A Systematic Review and Meta-analysis

Calcium supplementation and bone mineral density in postmenopausal women: a meta-analysis

Effects of collagen peptide supplementation on joint pain, skin elasticity, and cartilage protection: a randomized controlled trial

Effects of CoQ10 Supplementation on Cardiovascular Function and Energy Metabolism: A Meta-Analysis

Meta-analysis of curcumin supplementation on exercise-induced inflammation and delayed onset muscle soreness (DOMS)

Effects of electrolyte and hydration strategies on exercise performance and muscle cramp prevention: a review

Folic acid supplementation for prevention of neural tube defects: a meta-analysis of randomized trials

Glucosamine and Chondroitin for Joint Pain and Cartilage Protection: Meta-Analysis Including the GAIT Trial

Iron Deficiency and Aerobic Exercise Performance: A Systematic Review and Meta-analysis

Effects of L-Carnitine Supplementation on Fat Metabolism, Exercise Performance, and Body Composition: A Meta-Analysis

Effects of Maca Supplementation on Libido, Energy, and Exercise Performance: A Systematic Review

Meta-analysis of melatonin supplementation effects on sleep quality and sleep onset

Effects of probiotics on gut microbiota, IBS symptoms, and immune function: a meta-analysis

Effects of Taurine Supplementation on Exercise Performance and Muscle Fatigue: A Meta-Analysis

Bioavailability and Anti-Inflammatory Effects of Turmeric and Curcumin: A Systematic Review

Meta-analysis of vitamin C supplementation on immune function and upper respiratory tract infection risk after exercise

Effects of vitamin K2 (MK-7) supplementation on bone mineral density, bone turnover markers, and arterial calcification: a randomized controlled trial

Effects of Zinc Supplementation on Testosterone Levels and Immune Function

Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial

Effects of β-alanine supplementation on exercise performance: a meta-analysis

Citrulline malate enhances athletic anaerobic performance and relieves muscle soreness

Glutamine supplementation in sport and exercise: A review in the field of immunology and cell biology

The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-Analysis