36
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5
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Evidence suggests Resistance Training mayincreaseLean body mass.
37 studies (48 claims)
Moderate consensus
Typical effective dose 21500 (20250–31750) mgacross 6 dosed studies
Study Claims
| Intervention | Direction | Endpoint | Type | Population | Dosage | Title |
|---|---|---|---|---|---|---|
| whey protein (10 g/d) and resistance training program (3 times a week) | No effect - no significant group × time interaction was observed | body mass index | Human | patients with inflammatory bowel disease | Resistance training 3 times a week; whey protein 10 g/day. | Effects of nutritional supplement and resistance training for sarcopenia in patients with inflammatory bowel disease: A randomized controlled trial.cited 10× |
| resistance training only (RES) | Increases - displayed a trend to be greater | Wingate peak power relative to body mass | Human | recreationally active males | 2 g·kg⁻¹·day⁻¹ of protein. | Adaptations to Concurrent Training in Combination with High Protein Availability: A Comparative Trial in Healthy, Recreationally Active Men.cited 24× |
| concurrent endurance and resistance training (CET) | Increases - displayed a trend to be greater | Wingate peak power relative to body mass | Human | recreationally active males | 2 g·kg⁻¹·day⁻¹ of protein. | Adaptations to Concurrent Training in Combination with High Protein Availability: A Comparative Trial in Healthy, Recreationally Active Men.cited 24× |
| resistance training without a soy protein based supplement | Increases - increased | lean body mass | Human | middle aged men | Not specified | Soy protein based supplementation supports metabolic effects of resistance training in previously untrained middle aged males.cited 40× |
| resistance training with a soy protein based supplement | Increases - increased | lean body mass | Human | middle aged men | Not specified | Soy protein based supplementation supports metabolic effects of resistance training in previously untrained middle aged males.cited 40× |
| long-term creatine supplementation combined with resistance training | No effect - No changes | body mass | Human | older women | 5.0 g day(-1) | Long-term creatine supplementation improves muscular performance during resistance training in older women.cited 64× |
| leucine supplementation and resistance training | Increases - increased significantly | total lean body mass | Human | nondiabetic prefrail and frail older women | 7.5 g/day of L-alanine (placebo). | Leucine Supplementation Does Not Alter Insulin Sensitivity in Prefrail and Frail Older Women following a Resistance Training Protocol.cited 10× |
| concurrent creatine supplementation and resistance training | Increases - increase | lean body mass | Human | older adults | 20 g/day for 5 days or 2 g/day for 30 days | Use of creatine in the elderly and evidence for effects on cognitive function in young and old.cited 68× |
| resistance training with protein supplement (21 g whey protein per day, 90 kcal) | No effect - not more effective at increasing | total lean body mass | Human | adult survivors of childhood cancer | 21 g whey protein per day (90 kcal) for the supplementation group; placebo (sucrose, 90 kcal) for the control group. | Protein Supplementation and Resistance Training in Childhood Cancer Survivors.cited 10× |
| Moderate intensity resistance training lasting 8 weeks | No effect - not found to be a sufficient stimulus to improve | body mass | Human | post-COVID-19 elderly adults | Not specified | Eight Weeks of Resistance Training Is Not a Sufficient Stimulus to Improve Body Composition in Post-COVID-19 Elderly Adults. |
| 8 weeks of resistance training | No effect - no statistically significant changes | body mass | Human | post-COVID-19 elderly adults | Not specified | Eight Weeks of Resistance Training Is Not a Sufficient Stimulus to Improve Body Composition in Post-COVID-19 Elderly Adults. |
| 10-week instructor-led resistance training program | Increases - increased | lean body mass | Human | men and women aged 70 years with pre-sarcopenia | Not specified (resistance training regimen details not provided). | Effects of Resistance Training on Functional Strength and Muscle Mass in 70-Year-Old Individuals With Pre-sarcopenia: A Randomized Controlled Trial.cited 134× |
| cysteine-rich whey protein (Immunocal®) supplementation in combination with resistance training | Increases - increase | lean body mass (LBM) | Human | elderly individuals | 20 g/day of casein. | Effect of cysteine-rich whey protein (immunocal®) supplementation in combination with resistance training on muscle strength and lean body mass in non-frail elderly subjects: a randomized, double-blind controlled study.cited 38× |
| circuit resistance training (CRT) | No effect - efficacy will be determined by assessment | lean body mass | Human | men and women ≥65 years of age with type 2 diabetes, and low levels of physical activity | Not specified for dairy (diet involved limited consumption). | The effect of circuit resistance training, empagliflozin or "vegeterranean diet" on physical and metabolic function in older subjects with type 2 diabetes: a study protocol for a randomized control trial (CEV-65 trial).cited 15× |
| hypocaloric diet plus resistance training | Decreases - reduced | body mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| hypocaloric diet plus resistance training | Increases - improved | isometric torque for body mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| hypocaloric diet plus resistance training with essential amino acids | Decreases - reduced | body mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| hypocaloric diet plus resistance training with essential amino acids | Increases - improved | isometric torque for body mass | Human | older adults with dynapenic obesity | Not specified in the abstract. | Effects of a Hypocaloric Diet Plus Resistance Training with and Without Amino Acids in Older Participants with Dynapenic Obesity: A Randomized Clinical Trial. |
| Bang® Pre-Workout Master Blaster® (BMB) supplementation combined with resistance training | Increases - resulted in greater increases | lean body mass | Human | recreationally-active men | Not specified | Effect of Bang® Pre-Workout Master Blaster® combined with four weeks of resistance training on lean body mass, maximal strength, mircoRNA expression, and serum IGF-1 in men: a randomized, double-blind, placebo-controlled trial.cited 12× |
| Bang® Pre-Workout Master Blaster® (BMB) supplementation combined with resistance training | Increases - resulted in greater increases | total body mass | Human | recreationally-active men | Not specified | Effect of Bang® Pre-Workout Master Blaster® combined with four weeks of resistance training on lean body mass, maximal strength, mircoRNA expression, and serum IGF-1 in men: a randomized, double-blind, placebo-controlled trial.cited 12× |
| creatine supplementation added to drop-set resistance training | Increases - significantly increased | body mass | Human | untrained aging adults | 0.2 g/kg/day (placebo group) and 0.1 g/kg/day (creatine group). | Effect of creatine supplementation and drop-set resistance training in untrained aging adults.cited 36× |
| protein supplementation associated with resistance training | Increases - induces greater increases | lean body mass | Human | — | Not specified | Effects of Protein Supplementation Associated with Resistance Training on Body Composition and Muscle Strength in Older Adults: A Systematic Review of Systematic Reviews with Meta-analyses.cited 11× |
| protein supplementation combined with resistance training | Increases - was associated with greater increases | lean body mass | Human | older people | Not specified | Effects of Protein Supplementation Associated with Resistance Training on Body Composition and Muscle Strength in Older Adults: A Systematic Review of Systematic Reviews with Meta-analyses.cited 11× |
| 10 weeks of supervised twice-weekly full-body resistance training | Increases - significantly increased | lean body mass | Human | untrained younger and older participants | Supervised twice-weekly full-body resistance training. | Fecal Microbiota and Associated Metabolites Are Minimally Affected by Ten Weeks of Resistance Training in Younger and Older Adults. |
| branched-chain amino acids and vitamin D supplementation with low-intensity resistance training | Increases - increased significantly | body mass index | Human | sarcopenic older adults undergoing hospital-based rehabilitation | Not specified | Effects of branched-chain amino acids and vitamin D supplementation on physical function, muscle mass and strength, and nutritional status in sarcopenic older adults undergoing hospital-based rehabilitation: A multicenter randomized controlled trial.cited 54× |
| branched-chain amino acids and vitamin D supplementation with low-intensity resistance training | Increases - significantly greater improvements | body mass index | Human | sarcopenic older adults undergoing hospital-based rehabilitation | Not specified | Effects of branched-chain amino acids and vitamin D supplementation on physical function, muscle mass and strength, and nutritional status in sarcopenic older adults undergoing hospital-based rehabilitation: A multicenter randomized controlled trial.cited 54× |
| Resistance training supplemented with creatine and/or protein | Increases - increased | lean body mass | Human | men aged 48-72 years | 5g creatine daily (RTCr, RTCrPr) and/or 35g whey protein daily (RTPr, RTCrPr) | The effects of supplementation with creatine and protein on muscle strength following a traditional resistance training program in middle-aged and older men.cited 78× |
| 12-week proprietary very low calorie diet (VLCD) treatment (Optifast) with resistance training | Decreases - exhibited a significant loss | total body mass (TBM) | Human | morbidly obese patients | Not specified | Resistance training during a 12-week protein supplemented VLCD treatment enhances weight-loss outcomes in obese patients.cited 15× |
| low volume resistance training (LVRT) | Increases - was the most effective for improving | lean body mass | Human | older adults | Resistance training categorized as low (LVRT), moderate (MVRT), and high volume (HVRT) based on weekly training volume (frequency × exercises × sets). | Effects of Resistance Training Volume on Physical Function, Lean Body Mass and Lower-Body Muscle Hypertrophy and Strength in Older Adults: A Systematic Review and Network Meta-analysis of 151 Randomised Trials.cited 1× |
| high intensity resistance training program | Increases - significant time effect was observed | body mass | Human | middle to older males | Initial loading phase: 20 g/day CrM + 5 g/day CHO for 7 days; maintenance: ~8.8 g CrM + 5 g CHO on training days. | Creatine supplementation post-exercise does not enhance training-induced adaptations in middle to older aged males.cited 23× |
| individual dietary counselling and a protein-rich oral nutritional supplement twice a day containing 22 g of protein/day and resistance training sessions | Increases - change | lean body mass (LBM) | Human | EX + DI group | Resistance training sessions (frequency not specified) alongside a protein-rich oral nutritional supplement (22 g protein/day, twice daily). | Effects of Postdischarge High-Protein Oral Nutritional Supplements and Resistance Training in Malnourished Surgical Patients: A Pilot Randomized Controlled Trial.cited 2× |
| protein supplementation and resistance training (combined intervention) | Increases - significantly improved | lean body mass | Human | healthy older adults | Not specified | Comparison of the Effectiveness of Protein Supplementation Combined with Resistance Training on Body Composition and Physical Function in Healthy Elderly Adults. |
| high-intensity interval training (HIIT) combined with resistance training (RT) | Decreases - showed significant improvements | body mass index (BMI) | Human | young women with overweight/obesity | Three times per week | Combined high-intensity interval and resistance training improves cardiorespiratory fitness more than high-intensity interval training in young women with overweight/obesity: a randomized controlled trial.cited 1× |
| periodized resistance training with creatine and whey protein supplementation | Increases - increased | lean body mass | Human | male volunteers (68.1 ± 6.1 years) | RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily. | Periodized resistance training with and without supplementation improve body composition and performance in older men.cited 36× |
| periodized resistance training with creatine and whey protein supplementation | Increases - increased | relative lean body mass | Human | male volunteers (68.1 ± 6.1 years) | RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily. | Periodized resistance training with and without supplementation improve body composition and performance in older men.cited 36× |
| periodized resistance training | Increases - increased | lean body mass | Human | male volunteers (68.1 ± 6.1 years) | RTS group consumed 0.3 g/kg/day creatine for 5 days, then 0.07 g/kg/day, plus one 35 g liquid protein drink daily. | Periodized resistance training with and without supplementation improve body composition and performance in older men.cited 36× |
| community-based resistance training and dietary intervention | Decreases - small changes | body mass | Human | overweight and obese older adults aged 55-80 years | 1 weekly dietary counseling session on a modified Dietary Approaches to Stop Hypertension diet. | Effects of resistance training and dietary changes on physical function and body composition in overweight and obese older adults.cited 19× |
| 10 weeks of progressive resistance training | Increases - significant increase | body mass | Human | healthy untrained men | 12 mg/day, 7 days per week. | Ten weeks of Capsicum annuum L. extract supplementation did not change adipose tissue-derived hormones, appetite, body composition, and muscle strength when combined with resistance training in healthy untrained men: A clinical trial study.cited 1× |
| resistance training (RT) | Decreases - decreased | body mass index | Human | postmenopausal women with metabolic syndrome | 3 minutes of HIIT at 80-90% HRmax followed by 3 minutes of moderate walking at 55-65% HRmax, 3 times per week. | Effect of resistance training and high-intensity interval training on metabolic parameters and serum level of Sirtuin1 in postmenopausal women with metabolic syndrome: a randomized controlled trial.cited 3× |
| Resistance training (RT) | Decreases - significantly improved | body mass index (BMI) | Human | individuals with overweight and obesity | Not specified | Effects of various exercise types on visceral adipose tissue in individuals with overweight and obesity: A systematic review and network meta-analysis of 84 randomized controlled trials.cited 21× |
| resistance training | Increases - increase | lean body mass | Human | resistance trained participants (men and women) between the age of 18 and 30 years old | Not specified | Intake of whey isolate supplement and muscle mass gains in young healthy adults when combined with resistance training: a blinded randomized clinical trial (pilot study).cited 1× |
| resistance training | Increases - had a small effect on | lean body mass | Human | menopausal women | 3 sessions per week, lasting 20-90 min. | Effect of non-pharmacological interventions on the prevention of sarcopenia in menopausal women: a systematic review and meta-analysis of randomized controlled trials.cited 2× |
| resistance training | Increases - increasing | lean body mass | Human | breast cancer patients undergoing chemotherapy | 20-to-90-min sessions 2-4 times weekly, 8-12 repetitions at 40%-90% of one-repetition maximum. | Effectiveness of resistance training in preventing sarcopenia among breast cancer patients undergoing chemotherapy: A systematic review and meta-analysis. |
| resistance training | Increases - significantly increased | leg lean body mass | Human | burned children | Not available | The effects of resistance training on children with burns: a meta-analysis.cited 4× |
| resistance training | Increases - significantly increases | total lean body mass | Human | burned children | Not available | The effects of resistance training on children with burns: a meta-analysis.cited 4× |
| combined RST and resistance training with superimposed vibrations (RS+ST) | Increases - Substantial improvements | squat power output normalized to body mass | Human | male rugby players | RST group: 2 days/week; RS+ST group: RST 1 day/week + squat resistance training with superimposed vibrations 1 day/week (volume matched to RST). | Concurrent repeated-sprint and resistance training with superimposed vibrations in rugby players.cited 27× |
| aerobic and resistance training | Increases - result in significantly increased | body mass index | Human | anorexia patients | Not specified | A systematic review of physical therapy interventions for patients with anorexia and bulemia nervosa.cited 65× |