In two small trials in young men, 25 g of whey around a two-week training break and 7.5 g a day of leucine during a week in a leg cast did not change the outcome. Strength held through the break regardless; muscle shrank in the cast regardless.

Hunter-gatherer data show no single ancestral diet. The plant-to-animal balance shifts with climate and economy, the Hadza diet is high in fibre and changes month to month, and modelled Paleolithic diets come out moderate in carbohydrate rather than low.

Diet-quality scores rate a whole pattern of eating. In 113 reports with 3,277,684 participants, the highest-scoring diets went with lower all-cause mortality (RR 0.80, 95% CI 0.79 to 0.82), but reviews warn the scores rest on arbitrary choices and predict little better than single dietary factors.

One randomised trial in adults over 65 found gains in knee extensor torque, grip strength and muscle thickness with krill oil. No study read here has measured its effect on strength or size in people who lift.

A meta-analysis of 12 epidemiological studies linked higher coffee intake to slightly lower BMI and waist circumference, especially in men. A Mendelian randomisation study of 93,179 people found no convincing genetic evidence that coffee causally lowers obesity risk.

In a crossover trial of 50 healthy-weight adults, harder-textured lunches were eaten more slowly and reduced energy intake by 26% compared with softer versions. Chewing each portion 40 rather than 15 times lowered hunger, but did not reduce intake at the next meal.

Pooling four cohorts of 199,634 adults, regular breakfast skippers were more likely to develop or die from cardiovascular disease (HR 1.21, 95% CI 1.08 to 1.35). In 26,902 US men, the link with heart disease ran through body weight, blood pressure, cholesterol and diabetes.

An analysis of 2,045,653 Instagram posts found healthy food most associated with fitness, weight loss and diet, and with vegan, homemade and clean foods. Yet recipes from clean-eating blogs contained the same energy, sugar and sodium as comparable recipes without the claim.

Across 107 short-term fibre treatments, most did not reduce appetite or food intake. Viscous fibres such as pectins, beta-glucans and guar gum reduced appetite more often than less viscous fibres, but effects on intake and body weight were small.

A scoping review found bedtime variability was linked to poorer diet quality but not to total calories. Studies of social jetlag in students point the same way, though all the evidence is observational.

A meta-analysis of three trials in 151 older adults found magnesium shortened sleep onset latency by 17.36 minutes versus placebo, on low to very low quality evidence. For exercise performance, most human data are cross-sectional or indirect.

Over a 9-year career, an Olympic-level middle-distance runner spent the general preparation phase about 2-4% above competition body weight and body fat with energy availability prioritised, then used an individualised deficit to reach race-season body composition.

In a small crossover trial, creatine improved bench press reps at 80% of 1RM while beetroot juice improved bar velocity and heart-rate responses. Other nitrate trials in resistance exercise found no performance gain over placebo.

In a 12-week trial, untrained adults lifting twice a week on 5:2 intermittent fasting or a 20 percent daily deficit, both with at least 1.4 g/kg protein, gained lean mass, lost fat and gained strength similarly. A review of eight studies found intermittent fasting with lifting generally maintained lean mass.

Calorie-matched rye bread breakfasts suppressed appetite before lunch compared with a wheat bread breakfast, with rye bran giving the strongest effect, and lower hunger persisted into the afternoon. A systematic review lists rye among the few fibres with repeated satiety support.

In a bench press trial in resistance-trained men and women, a carbohydrate rinse did no better than a non-caloric placebo. In 12 trained men lifting with lowered glycogen after evening cycling, a carbohydrate rinse increased total volume and squat repetitions, but not bench press repetitions.

After chewing, most of the fat in almonds stayed sealed inside intact cell walls. In a metabolic-ward trial, a diet designed to deliver more substrate to the colon lowered the share of energy the body kept, without changing hunger or energy expenditure.

A 2026 scoping review found nine human studies and judged the evidence very limited. Reported benefits sit alongside potential nutrient shortfalls and rises in LDL and total cholesterol.

A systematic review of 49 trials found that carbohydrate intake rarely changed strength performance in fed lifters doing up to 10 sets per muscle group. Benefits appeared mainly against fasted controls, at higher volumes, or with two sessions a day.

In a randomised crossover trial in healthy normal-weight women, eating the same food on a regular six-meal pattern was associated with a greater thermic effect of food, lower glucose responses and lower hunger than an irregular pattern of three to nine meals a day.