Super-set training is a time efficient (36% less time) alternative with similar muscular adaptations 💪🏻as traditional resistance training🏋🏻: sportrxiv.org/index.php/serv…

Meta-analysis: 4mg/day Melatonin administration 3 h before bedtime)🛌 might optimize the efficacy of melatonin in promoting sleep😴: onlinelibrary.wiley.com/doi/10.1111/jp…

Review: injury risk 🤕is 1.61 times higher in those who currently use fasted training compared to those who have never used it or who have used it in the past: pubmed.ncbi.nlm.nih.gov/39030803/

RCT: if you eat a soy burger 🍔 you need to eat more (8oz) to increase protein synthesis 💪 vs if you eat a beef 🥩 burger 🍔(4oz) : ajcn.nutrition.org/article/S0002-…

Meta-analysis of RCTs: Resistance training 🏋️‍♀️ (≥ 3 sets and training intensity is > 70 % 1RM) effectively improves muscle strength 💪 in sarcopenic older adults 👵 : sciencedirect.com/science/articl…

Reduced muscle mass 💪🏻 with aging 👵🏻is mainly attributed to smaller type II muscle fiber size: g-se.com/uploads/blog_a…

Essential Amino Acid🧪 content in protein isolates: -oat 21% -lupin 21% -wheat 22% 🌾 -whey 43% -milk 39% 🥛 -casein 34% -egg 32% 🥚 link.springer.com/article/10.100…

Systematic review: traditional strength training (”bodybuilding style”) is the safest 🏋️‍♀️method, and strongman is the least safe regarding injuries🤕: pubmed.ncbi.nlm.nih.gov/37046275/

Global 🌍estimation of dietary micronutrient inadequacies: -iodine 68% of the global population -vitamin E 67% -calcium 66% -iron 65% -riboflavin 55% -folate 54%) -vitamin C 53%🍊 thelancet.com/journals/langl…

High life stress may lessen a person's ability to adapt to resistance training 🏋️‍♀️: pubmed.ncbi.nlm.nih.gov/18545186/

Review: sleep debt 😴 decreases the activity of protein synthesis pathways and increases the activity of muscle 💪 degradation pathways: pubmed.ncbi.nlm.nih.gov/21550729/

Does warming-up 🙆‍♀️ before exercise 🏋️‍♀️reduce injury risk 🤕? pubmed.ncbi.nlm.nih.gov/18027995/

Meta-analysis: time-restricted feeding ⏰ has similar effects as ”normal diets” on physical performance and body composition in adults with regular exercise habits🏋️‍♀️: bmjopensem.bmj.com/content/10/3/e…

Resistance training 🏋️‍♀️ is medicine 💊: 10 weeks of 🏋️‍♀️➡️ +1.4 kg lean mass 💪 +7% metabolic rate -1.8 kg fat mass +1-3% bone 🦴 denisty pubmed.ncbi.nlm.nih.gov/22777332/

Meta-analysis: resistance training 🏋🏼‍♂️ has a positive effect on metabolic syndrome risk factors such as: -obesity -HbA1c levels -systolic blood pressure🫀 pubmed.ncbi.nlm.nih.gov/20433212/

Burning 100kcal from aerobic exercise 🚴➡️ 28 fewer calories burned via the basal metabolic rate: pubmed.ncbi.nlm.nih.gov/34519717/

The upper limit for human energy expenditure 🔥 may be ~2.5× BMR: pubmed.ncbi.nlm.nih.gov/31183404/

Meta-analysis: Resistance training 🏋🏻reduces inflammatory markers, e.g; -CRP -IL6 -TNF-α in middle-aged and older adults👵🏻: sciencedirect.com/science/articl…

Crossfit athletes 🏋️‍♀️ with shorter limbs 🦵 perform better at Crossfit competitions: pubmed.ncbi.nlm.nih.gov/38849121/

The health benefits of eating more protein 🥛 🫘 🐟 🐣 may outweigh the downsides in older adults with mild or moderate chronic kidney disease: jamanetwork.com/journals/jaman…