Research library

50 of 495 sources

1. 5×

   Institute of Medicine Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids The National Academies Press. 2005. doi:10.17226/10490

   Cited in How much protein per kg of body weight?·What is the minimum fat intake per day?·How many carbs should I eat per day?·How much fiber per day?·How do you set macros on a vegan diet?

2. 4×

   Pelland JC, Remmert JF, Robinson ZP, Hinson SR, Zourdos MC. The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains. Sports Med. 2026. PMID 41343037

   Cited in How many days a week should you lift?·Does working out twice a day help build muscle?·How many sets should a beginner do?·What happens if you double your training volume overnight?

3. 4×

   Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis. Journal of Strength and Conditioning Research 31(12):3508–3523. 2017. PMID 28834797

   Cited in Does blood flow restriction training work?·Light loads or heavy loads, which grows more muscle?·Push-ups or bench press: which builds more muscle?·Resistance bands or weights?

4. 4×

   Food and Agriculture Organization of the United Nations Food energy — methods of analysis and conversion factors FAO Food and Nutrition Paper 77. 2003. FAO Food and Nutrition Paper 77 (ISSN 0254-4725)

   Cited in What are macros?·How much fiber per day?·Why don't my macros add up to my calories?·How many calories are in alcohol, and how do you log it?

5. 4×

   Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990. doi:10.1093/ajcn/51.2.241 · PMID 2305711

   Cited in What is TDEE?·How to calculate your TDEE by hand·Mifflin-St Jeor vs Harris-Benedict vs Katch-McArdle: which BMR formula is best?·Why does every TDEE calculator give a different number?

6. 3×

   Ahtiainen JP, Walker S, Peltonen H, Holviala J, Sillanpää E, Karavirta L, et al. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. Age (Dordrecht) 38(1):10. 2016. PMID 26767377

   Cited in Can you build muscle after 50?·Do women build muscle as fast as men?·How long does it take to build muscle?

7. 3×

   Food and Agriculture Organization of the United Nations, World Health Organization, United Nations University (Joint FAO/WHO/UNU Expert Consultation). Human energy requirements: Report of a Joint FAO/WHO/UNU Expert Consultation. FAO Food and Nutrition Technical Report Series 1. 2004. FAO document y5686e

   Cited in What is TDEE?·What is NEAT and why does it matter for calories?·What is the thermic effect of food?

8. 2×

   Gavanda S, Arnet L, Löffler D, Dissemond J, Havers T, Wiewelhove T, et al. Time-Restricted Eating during a Bulking Phase Is Associated with Reduced Fat Accumulation, while Muscle and Strength Gains Are Maintained: A 12-Wk Randomized Controlled Trial. The Journal of Nutrition 156(9):101722. 2026. PMID 42442697

   Cited in Can you build muscle while intermittent fasting?·Lean bulk or “dirty bulk”: which builds more muscle?

9. 2×

   Forde CG, Heuven LAJ, van Bruinessen M, Liu Z, Stieger M, de Graaf K, Lasschuijt MP. Eating rate has sustained effects on energy intake from ultraprocessed diets: a 2-week ad libitum dietary randomized controlled crossover trial. American Journal of Clinical Nutrition. 2026. PMID 41314613

   Cited in Do ultra-processed foods make you eat more?·Does eating slowly make you eat less?

10. 2×

    Currier BS, D’Souza AC, Singh MAF, Lowisz CV, Rawson ES, Schoenfeld BJ, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Medicine & Science in Sports & Exercise. 2026. PMID 41843416

    Cited in Does eccentric training build more muscle?·Does exercise order matter?

11. 2×

    Tsartsapakis I, Zafeiroudi A, Kouthouris C. Effects of Advanced Resistance Training Systems on Muscle Hypertrophy and Strength in Recreationally Trained Adults: A Systematic Review and Meta-Analysis. Journal of Functional Morphology and Kinesiology. 2026. PMID 41718208

    Cited in Myo-reps vs straight sets: same muscle in less time?·Rest-pause or drop sets: which builds more muscle?

12. 2×

    Hägele FA, Herpich C, Koop J, Grübbel J, Dörner R, Fedde S, et al. Short-term effects of high-protein, lower-carbohydrate ultra-processed foods on human energy balance. Nature Metabolism. 2025. PMID 40082711

    Cited in Do ultra-processed foods make you eat more?·Does protein keep you full?

13. 2×

    Lasschuijt MP, Heuven LA, Gonzalez-Estanol K, Siebelink E, Chen Y, Forde CG. The Effect of Energy Density and Eating Rate on Ad Libitum Energy Intake in Healthy Adults-A Randomized Controlled Study. Journal of Nutrition. 2025. PMID 40516651

    Cited in Does eating slowly make you eat less?·What are the most filling foods?

14. 2×

    Warneke K, Thomas E, Blazevich AJ, Afonso J, Behm DG, Marchetti PH, et al. Practical recommendations on stretching exercise: A Delphi consensus statement of international research experts. Journal of Sport and Health Science 14:101067. 2025. PMID 40513717

    Cited in Does stretching build muscle?·Should you stretch before lifting?

15. 2×

    Askow AT, Barnes TM, Zupancic Z, Deutz MT, Paulussen KJM, McKenna CF, et al. Impact of Vegan Diets on Resistance Exercise-Mediated Myofibrillar Protein Synthesis in Healthy Young Males and Females: A Randomized Controlled Trial. Medicine and Science in Sports and Exercise. 2025. PMID 40197715

    Cited in Plant or animal protein for muscle?·Should you spread your protein throughout the day?

16. 2×

    Coleman M, Burke R, Augustin F, Piñero A, Maldonado J, Fisher JP, Israetel M, Androulakis Korakakis P, Swinton P, Oberlin D, Schoenfeld BJ. Gaining more from doing less? The effects of a one-week deload period during supervised resistance training on muscular adaptations. PeerJ 12:e16777. 2024. PMID 38274324

    Cited in How to deload: volume down, intensity down, or both?·I missed a week of the gym — what now?

17. 2×

    Chen QY, Khil J, Keum N. Water Intake and Adiposity Outcomes among Overweight and Obese Individuals: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients 16(7):963. 2024. PMID 38612997

    Cited in Does drinking water help you lose weight?·Is diet soda better than water for weight loss?

18. 2×

    Cumming KT, Reitzner SM, Hanslien M, Skilnand K, Seynnes OR, Horwath O, et al. Muscle memory in humans: evidence for myonuclear permanence and long-term transcriptional regulation after strength training. The Journal of Physiology 602(17):4171–4193. 2024. PMID 39159314

    Cited in Does muscle turn into fat when you stop training?·Is muscle memory real?

19. 2×

    Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scandinavian Journal of Medicine & Science in Sports 34(10):e14739. 2024. PMID 39364857

    Cited in Does muscle turn into fat when you stop training?·Is muscle memory real?

20. 2×

    King A, Helms E, Zinn C, Jukic I. The Ergogenic Effects of Acute Carbohydrate Feeding on Resistance Exercise Performance: A Systematic Review and Meta-analysis. Sports Medicine. 2022. PMID 35809162

    Cited in Do you need carbs to build muscle?·Should you eat before a workout?

21. 2×

    Yue T, Liu X, Gao Q, Wang Y. Different Intensities of Evening Exercise on Sleep in Healthy Adults: A Systematic Review and Network Meta-Analysis. Nature and Science of Sleep 14:2157–2177. 2022. PMID 36540196

    Cited in Does exercise help you sleep better?·Does lifting at night ruin your sleep?

22. 2×

    Pallarés JG, Hernández-Belmonte A, Martínez-Cava A, Vetrovsky T, Steffl M, Courel-Ibáñez J. Effects of range of motion on resistance training adaptations: A systematic review and meta-analysis. Scandinavian Journal of Medicine & Science in Sports. 2021. PMID 34170576

    Cited in How deep should you squat for muscle growth?·Lengthened partials or full range of motion: which grows more muscle?

23. 2×

    Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. J Sports Sci. 2019. PMID 30558493

    Cited in How many days a week should you lift?·Does working out twice a day help build muscle?

24. 2×

    Psilander N, Eftestøl E, Cumming KT, Juvkam I, Ekblom MM, Sunding K, et al. Effects of training, detraining, and retraining on strength, hypertrophy, and myonuclear number in human skeletal muscle. Journal of Applied Physiology 126(6):1636–1645. 2019. PMID 30991013

    Cited in Does muscle turn into fat when you stop training?·Is muscle memory real?

25. 2×

    Guyenet SJ. Impact of Whole, Fresh Fruit Consumption on Energy Intake and Adiposity: A Systematic Review. Frontiers in Nutrition 6:66. 2019. PMID 31139631

    Cited in Is fruit bad for you?·What are the most filling foods?

26. 2×

    Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults Br J Sports Med 2018;52(6):376-384. 2018. PMID 28698222

    Cited in How much protein per kg of body weight?·Does more protein help women after menopause build muscle?

27. 2×

    Schoenfeld BJ, Aragon A, Wilborn C, Urbina SL, Hayward SE, Krieger J. Pre- versus post-exercise protein intake has similar effects on muscular adaptations. PeerJ 5:e2825. 2017. PMID 28070459

    Cited in Is the anabolic window real?·Should you eat before a workout?

28. 2×

    Pontzer H, Durazo-Arvizu R, Dugas LR, Plange-Rhule J, Bovet P, Forrester TE, Lambert EV, Cooper RS, Schoeller DA, Luke A. Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans. Curr Biol. 2016. doi:10.1016/j.cub.2015.12.046 · PMID 26832439

    Cited in Is calories in, calories out true?·Why doesn't exercise burn as many calories as my tracker says?

29. 2×

    Lixandrão ME, Damas F, Chacon-Mikahil MP, Cavaglieri CR, Ugrinowitsch C, Bottaro M, et al. Time Course of Resistance Training-Induced Muscle Hypertrophy in the Elderly. Journal of Strength and Conditioning Research 30(1):159–163. 2016. PMID 26110345

    Cited in Can you build muscle after 50?·How long does it take to build muscle?

30. 2×

    Damas F, Phillips SM, Libardi CA, Vechin FC, Lixandrão ME, Jannig PR, et al. Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. Journal of Physiology 594(18):5209–5222. 2016. PMID 27219125

    Cited in Does soreness mean muscle growth?·How long does it take to build muscle?

31. 2×

    Damas F, Phillips SM, Lixandrão ME, Vechin FC, Libardi CA, Roschel H, et al. Early resistance training-induced increases in muscle cross-sectional area are concomitant with edema-induced muscle swelling. European Journal of Applied Physiology 116(1):49–56. 2016. PMID 26280652

    Cited in Does soreness mean muscle growth?·How long does it take to build muscle?

32. 2×

    Hall KD, Bemis T, Brychta R, Chen KY, Courville A, Crayner EJ, et al. Calorie for Calorie, Dietary Fat Restriction Results in More Body Fat Loss than Carbohydrate Restriction in People with Obesity. Cell Metabolism. 2015. PMID 26278052

    Cited in Does sugar make you fat?·Low carb or low fat: which works better?

33. 2×

    Calatayud J, Borreani S, Colado JC, Martin F, Tella V, Andersen LL. Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research 29(1):246–253. 2015. PMID 24983847

    Cited in Push-ups or bench press: which builds more muscle?·Resistance bands or weights?

34. 2×

    Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Annals of Internal Medicine. 2010. PMID 20921542

    Cited in Does lack of sleep affect muscle growth?·Does lack of sleep make it harder to lose fat?

35. 2×

    Hall KD. What is the required energy deficit per unit weight loss? Int J Obes (Lond). 2008. doi:10.1038/sj.ijo.0803720 · PMID 17848938

    Cited in Can you lose fat and gain muscle at the same time?·Why the scale doesn't match the mirror

36. 2×

    Frankenfield D, Roth-Yousey L, Compher C. Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. J Am Diet Assoc. 2005. doi:10.1016/j.jada.2005.02.005 · PMID 15883556

    Cited in Mifflin-St Jeor vs Harris-Benedict vs Katch-McArdle: which BMR formula is best?·Why does every TDEE calculator give a different number?

37. 2×

    Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002. doi:10.1053/beem.2002.0227 · PMID 12468415

    Cited in What is NEAT and why does it matter for calories?·Is calories in, calories out true?

38. 1×

    Pontzer H, Trexler ET. The evidence for constrained total energy expenditure in humans and other animals. Curr Biol 2026;36(4):1013-1025.e4. 2026. PMID 41653928

    Cited in Why doesn't exercise burn as many calories as my tracker says?

39. 1×

    Hogue T, Khoury A, Njeim P, Aswad N, Youssef L, Birtulescu S, et al. Advancement in wrist worn physical activity trackers: technological developments and measurement accuracy: a systematic review. Front Digit Health 2026;8:1820224. 2026. PMID 42698643

    Cited in Why doesn't exercise burn as many calories as my tracker says?

40. 1×

    Johnson KE, Curran B, Roberson S, Corso H, Hoelscher E, Campbell BI, Rabon K, Lovering A, Albert M The Effects of Continuous vs. Intermittent Caloric Restriction on Fat Loss: A Randomized Controlled Trial Nutrients 2026;18(11):1823. 2026. doi:10.3390/nu18111823 · PMID 42280466

    Cited in Do refeeds, diet breaks and carb cycling work?

41. 1×

    Vargas-Molina S, García-Palumbo A, García-Sillero M, Bonilla DA, Petro JL, Aragon AA, Schoenfeld BJ, Benítez-Porres J Comparison of two nutritional protocols in body re-composition of resistance-trained participants Eur J Appl Physiol 2026;126(7):4019-4030. 2026. doi:10.1007/s00421-026-06209-6 · PMID 41940947

    Cited in Can you lose fat and gain muscle at the same time?

42. 1×

    Lyristakis P, Wundersitz D, Cousins S, Zadow E, Gordon BA. The Relationship Between Subjective and Objective Intensity Across a Multiset Resistance Training Program. J Strength Cond Res (online ahead of print). 2026. PMID 42551879

    Cited in RIR vs RPE: what's the difference?

43. 1×

    Gaspar A, Huth B, Kopper B, Murlasits Z. Acute bench press performance responses to two inter-set rest periods in recreationally trained men and women. J Sports Med Phys Fitness. 2026. PMID 41711603

    Cited in How long should you rest between sets?

44. 1×

    Pancar Z, Ilhan MT, Darendeli MK, Karaca B, Ikidag MA, Tasdogan AM, Ulema MS, Alkhamees NH, Al-Mhanna SB, Batrakoulis A. Effects of deload periods in resistance training on muscle hypertrophy and strength endurance in untrained young men using a randomized within subject design. Sci Rep 16:10299. 2026. PMID 41730991

    Cited in How to deload: volume down, intensity down, or both?

45. 1×

    Janicijevic D, Cuevas-Aburto J, Zhang X, Gu Y, García-Ramos A. Beyond traditional sets: A longitudinal comparison of cluster and superset strength training in male basketball players. J Sports Sci. 2026. PMID 41762201

    Cited in Supersets: rules, pairings and rest

46. 1×

    Yılmaz U, Buzdağlı Y, Bilgin S, Sepil Y, Ozan M, Bağaçlı UH, Şıktar E, Baygutalp F, Kılıç Baygutalp N. Multidimensional Physiologic Adaptations to a 14-Day Detraining Period in Elite Powerlifters: Neuromuscular, Morphological, and Hormonal Responses. J Strength Cond Res 40(9):1085–1094. 2026. PMID 42213892

    Cited in I missed a week of the gym — what now?

47. 1×

    Calzavara J, Barroso R. Effects of Weekly Set Distribution on Volume Load, Lower-Body Strength, and Quadriceps Muscle Thickness in Trained Men. J Strength Cond Res (online ahead of print). 2026. PMID 42709978

    Cited in How many days a week should you lift?

48. 1×

    Türkcan T, Karakuş D, Temiz Y, Çolak E, Bıçaksız P, Tekeş B Self-weighing and disordered eating among women: Exploring the moderating role of psychological resilience and self-compassion Nutr Health 2026;32(3):1087-1097. 2026. doi:10.1177/02601060251367222 · PMID 40853647

    Cited in How often should you weigh yourself?

49. 1×

    Njike VY, Ayettey RG, Foster JS, Comerford BP, Multany S, Gill AS. Effect of Daily Incorporation of Eggs in a Heart-Healthy Diet for 8 Weeks Compared with Their Exclusion on Cardio-Metabolic Risk Factors in Adults with Hyperlipidemia: A Randomized, Controlled, Crossover Trial. Journal of the American Nutrition Association. 2026. PMID 40957619

    Cited in Are eggs bad for cholesterol?

50. 1×

    Yang CT, Cole RM, Colombo E, Angelotti A, Ni A, Belury MA. Foods Fortified with Soybean or Palm Oil Show No Effect on Inflammation or Oxidized Low-Density Lipoprotein in Adults with Overweight or Obesity: a Secondary Analysis of a Randomized Placebo-Controlled Crossover Trial. Current Developments in Nutrition. 2026. PMID 41695083

    Cited in Are seed oils bad for you?

Show all 495 sources