Uncategorized

What the research says. A systematic review and meta-analysis of ten training-frequency studies found that, comparing muscle groups trained 1 to 3 days per week on a volume-equated basis, training a muscle group twice a week produced greater muscle growth than training it once a week — while the authors noted that whether three times…

What the research says. A Bayesian network meta-analysis of resistance-training programs in healthy adults found that every program studied produced more strength and muscle growth than not training at all, with heavier loads (above 80% of a one-rep max) ranking highest for strength while all the loading schemes promoted muscle size comparably (Currier et al.,…

What the research says. A systematic review of nine observational studies and randomised trials covering 7,582 adults reported that observational data suggested an association between magnesium status and measures of sleep quality such as sleep duration and daytime sleepiness, while the randomised trials of magnesium supplementation reported contradictory findings; the authors concluded that larger, longer…

What the research says. A 2026 systematic review and meta-analysis in healthy young to middle-aged adults reported that across nine placebo-controlled eccentric-exercise trials, long-chain omega-3 (EPA/DHA) supplementation reduced delayed-onset muscle soreness and improved muscle strength and range of motion at the point of peak impairment after hard training. The authors described the wider recovery evidence…

What the research says. A meta-analysis of eight randomised trials in 284 athletes found that vitamin D supplementation had no overall effect on muscle strength or on jump power, with a benefit appearing only for lower-limb strength in subgroup analysis. Source. Zhang L, Quan M, Cao ZB. Effect of vitamin D supplementation on upper and…

What the research says. The International Society of Sports Nutrition's position stand on beta-alanine concludes that four weeks of supplementation at 4 to 6 g daily significantly raises muscle carnosine, which acts as an intracellular pH buffer, and that 4 to 6 g daily for at least two to four weeks has been shown to…

What the research says. A 2018 systematic review and meta-analysis in the Journal of the International Society of Sports Nutrition found that caffeine ingestion produced small improvements in maximal upper-body strength and in muscle power, with no significant effect found for lower-body strength. Source. Grgic J, Trexler ET, Lazinica B, Pedisic Z. Effects of caffeine…

What the research says. The International Society of Sports Nutrition's position stand on caffeine reports small-to-moderate performance benefits at doses of roughly 3-6 mg per kilogram of body mass, most consistently for aerobic endurance, while noting that the size of the response varies considerably between individuals and that very high doses mainly add side effects…