30
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Evidence suggests Resistance Training mayincreaseLean mass.
29 studies (40 claims)
Moderate consensus
Typical effective dose 21000 (19900–35500) mgacross 3 dosed studies
Study Claims
| Intervention | Direction | Endpoint | Type | Population | Dosage | Title |
|---|---|---|---|---|---|---|
| resistance training with dietary treatments | Increases - increased | lean mass | Human | healthy older adults | High dairy protein (HP-D) >1.2 g/kg body weight/day (~27 g/day dairy protein), delivered at each main meal or post-resistance training. | Muscle strength gains during resistance exercise training are attenuated with soy compared with dairy or usual protein intake in older adults: A randomized controlled trial.cited 35× |
| adding both aerobic endurance training and resistance training to caloric restriction | No effect - preserving | lean mass | Human | older adults with obesity | Not specified | Therapeutic and lifestyle approaches to obesity in older persons.cited 10× |
| creatine supplementation with resistance training | Increases - showed greater accrual | appendicular lean mass | Human | vulnerable older women | Not specified in the abstract. | Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial.cited 72× |
| placebo with resistance training | Decreases - changes | appendicular lean mass | Human | vulnerable older women | Not specified in the abstract. | Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial.cited 72× |
| placebo with resistance training | Increases - experienced comparable gains | appendicular lean mass | Human | vulnerable older women | Not specified in the abstract. | Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial.cited 72× |
| creatine supplementation combined with resistance training | Increases - improved | appendicular lean mass | Human | older vulnerable women | Not specified in the abstract. | Creatine supplementation and resistance training in vulnerable older women: a randomized double-blind placebo-controlled clinical trial.cited 72× |
| resistance training only (RES) | Increases - increased | total lean 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 - increased | total lean 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× |
| continuous and daily low-dose creatine supplementation combined with at least 12 weeks of resistance training | Increases - would require | additive ergogenic creatine effects on upper and/or lower body strength, functional capacity, and lean mass | Human | older population | Continuous and daily low-dose creatine (specific amount not stated). | The Additive Effects of Creatine Supplementation and Exercise Training in an Aging Population: A Systematic Review of Randomized Controlled Trials.cited 16× |
| knee extensor resistance training | Increases - increased | lean mass | Human | all groups | Not specified | Skeletal muscle molecular responses to resistance training and dietary supplementation in COPD.cited 62× |
| resistance training combined with a healthy dietary approach (n-6/n-3 ratio < 2) | Increases - significantly increased | leg lean mass | Human | healthy and physically active older women (65-70 years) | Not specified | Influence of combined resistance training and healthy diet on muscle mass in healthy elderly women: a randomized controlled trial.cited 55× |
| resistance training with protein supplement (21 g whey protein per day, 90 kcal) | No effect - no differences in change | lean 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× |
| resistance training | Increases - increased | lean 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× |
| 4-months intensive aquatic resistance training | No effect - No change was seen | lean mass | Human | post-menopausal women with mild knee osteoarthritis | 48 supervised intensive aquatic resistance training sessions over 4 months | Effects of high intensity resistance aquatic training on body composition and walking speed in women with mild knee osteoarthritis: a 4-month RCT with 12-month follow-up.cited 62× |
| progressive resistance training (PRT) | Increases - significantly improved | leg lean mass | Human | hemodialysis patients | Two sets of 15-20 repetitions, thrice a week | Effect of continuous progressive resistance training during hemodialysis on body composition, physical function and quality of life in end-stage renal disease patients: a randomized controlled trial.cited 42× |
| creatine monohydrate supplementation and resistance training | Increases - improves | measures of lean mass | Human | older adults | Not specified | Effects of Creatine Monohydrate Supplementation on Muscle, Bone and Brain- Hope or Hype for Older Adults?cited 3× |
| daily PEA supplementation (350 mg Levagen + equivalent to 300 mg PEA) combined with 8-weeks of resistance training | No effect - did not impair | lean mass gains | Human | young, healthy, active adults | 350 mg Levagen+ (equivalent to 300 mg PEA) daily, split into two 175 mg doses. | The Effect of Palmitoylethanolamide (PEA) on Skeletal Muscle Hypertrophy, Strength, and Power in Response to Resistance Training in Healthy Active Adults: A Double-Blind Randomized Control Trial.cited 1× |
| 12-week proprietary very low calorie diet (VLCD) treatment (Optifast) with resistance training | No effect - demonstrated no changes | lean mass (LM) | 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× |
| resistance training | No effect - was advantageous for weight-loss composition by preservation | lean mass (LM) | Human | morbidly obese men and women undergoing a protein supplemented VLCD | 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 - benefits | lean mass | Human | healthy 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× |
| resistance training program | Increases - significant PRE-to-POST increases | leg lean mass | Human | young men who were habitual vegans | 1.6 g kg-1 day-1 of protein, adjusted via supplemental protein (soy for vegans, whey for omnivores). | High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores.cited 65× |
| resistance training program | Increases - significant PRE-to-POST increases | leg lean mass | Human | young men who were omnivores | 1.6 g kg-1 day-1 of protein, adjusted via supplemental protein (soy for vegans, whey for omnivores). | High-Protein Plant-Based Diet Versus a Protein-Matched Omnivorous Diet to Support Resistance Training Adaptations: A Comparison Between Habitual Vegans and Omnivores.cited 65× |
| intervention combining protein and resistance training | No effect - no significant effect | lean mass | Human | acutely admitted old (>65 years) patients | 1.7 g protein/kg/day during admission, plus a daily 18.8 g protein supplement post-discharge; resistance training 3 times per week | The effect of protein intake and resistance training on muscle mass in acutely ill old medical patients - A randomized controlled trial.cited 13× |
| resistance training | Increases - significant main effects of time were found for changes in | lean mass | Human | young women without prior structured resistance training experience | 2.5 g/day | The effects of chronic betaine supplementation on body composition and performance in collegiate females: a double-blind, randomized, placebo controlled trial.cited 34× |
| resistance training | Increases - significantly improved | lean mass | Human | prostate cancer patients on ADT | Resistance training 3 days per week; protein supplementation (50 g/day) for TRAINPRO and PRO groups. | Impact of resistance training on body composition and metabolic syndrome variables during androgen deprivation therapy for prostate cancer: a pilot randomized controlled trial.cited 76× |
| resistance training (RT) | No effect - not | leg lean mass (LLM) | Human | adults 65 years and older | Not specified. | Lower extremity muscle hypertrophy in response to resistance training in older adults: Systematic review, meta-analysis, and meta-regression of randomized controlled trials.cited 1× |
| Resistance training (RT) | Increases - increased | upper limbs lean mass | Human | overweight/obese postmenopausal women | Not specified in the abstract. | Effects of DHA-Rich n-3 Fatty Acid Supplementation and/or Resistance Training on Body Composition and Cardiometabolic Biomarkers in Overweight and Obese Post-Menopausal Women.cited 21× |
| concurrent high-intensity interval training (HIIT) and resistance training (RT) | Increases - improved | lean mass | Human | patients with type-2 diabetes (T2D) | 3 training sessions per week | Health-related fitness benefits following concurrent high-intensity interval training and resistance training in patients with type-1 diabetes or type-2 diabetes. |
| Protein supplementation during resistance training | Increases - has a modest effect on whole-body lean mass as compared with exercise training without protein supplementation | whole-body lean mass | Human | young healthy men | 22 grams daily (soy-dairy protein blend or whey protein isolate) | Protein Supplementation Does Not Affect Myogenic Adaptations to Resistance Training.cited 28× |