Muscle Mass

Last Updated: August 30, 2023

Your lean mass is your weight minus your fat mass. It includes your bones, organs, and water, although bone is sometimes excluded. Fat-free mass differs by excluding essential fats found in cell membranes; these are included in lean mass.

What is muscle mass?

Muscle mass refers to a measure of body composition. Muscle mass is the total amount of muscle in the body, including skeletal muscles, smooth muscles, and cardiac muscles. In many of the studies we review, two other metrics—lean mass and fat-free mass—are often used as approximations for muscle mass, although they're technically different. Your lean mass is your weight minus your fat mass. It includes your bones, organs, and water, although bone is sometimes excluded. Fat-free mass differs by excluding essential fats found in cell membranes; these are included in lean mass.

What type of exercise is best for promoting muscle mass gain?

Resistance exercise is the most effective form for muscle gain. Research suggests that it should be performed with a range of 10–20 sets per muscle group per week,[1][2] although some people may experience substantial muscle gain performing a lower number of sets per week. Each muscle group should be trained at least once per week.[3] When performing more than 10 sets per week for a given muscle group, it may be beneficial to divide the sets over several days (e.g., 6 sets/day on 2 days, rather than 12 sets on one day).[4]

Each set should be performed to, or close to, muscular failure (i.e., the point at which another concentric repetition cannot be performed with proper form),[5] using a load equivalent to approximately a 5- to 30-repetition maximum.[6] Machine and/or free weight exercises may be used, as they are equally effective.[7] A rest interval of about 60–180 seconds should separate each set, with the upper end of this range generally reserved for multi-joint exercises (e.g., squats).[4]

How is muscle mass measured?

Muscle mass is commonly estimated using whole-body assessments of body composition, which differ in the number of compartments body mass is divided into. A 4-compartment (4C) model is considered the gold-standard and divides the body into total body water, bone mineral content, fat mass, and fat-free mass. However, it requires a variety of equipment and is costly and time-consuming, so it’s not commonly used. Other methods to evaluate body composition include the 3-compartment (3C) model, which divides the body into bone mineral content, fat mass, and fat-free mass (e.g., dual-energy x-ray absorptiometry — DXA), and the 2-compartment (2C) model, which divides the body into fat mass and fat-free mass (e.g., bioelectrical impedance analysis, skinfolds). To assess growth of specific muscle groups, assessment methods such as ultrasound, computed tomography, and magnetic resonance imaging are also used.[8]

Have any supplements been studied for muscle gain?

Supplements marketed to boost muscle gain are typically purported to accomplish this feat when combined with a resistance-exercise program. A supplement may support muscle gain by stimulating muscle protein synthesis, improving resistance exercise performance (via enhancing force production or muscular endurance), or supporting recovery (via attenuating muscle damage).

Creatine monohydrate is by far the most effective supplement to enhance muscle gain.[30] Other popular options include caffeine, beta-alanine, ashwagandha, betaine, citrulline, HMB, alpha-GPC, taurine, branched-chain amino acids, and nitrate.

How can diet affect muscle gain?

Positive energy balance (i.e., energy input greater than energy consumption) has been shown to induce muscle gain in the absence of resistance exercise,[31][32] and combining a hypercaloric diet with resistance exercise enhances muscle gain.[33][34] To maximize muscle gain, total daily protein intake should be between 1.6 and 2.2 grams of protein per kilogram of body weight (g/kg),[35] ideally split between multiple meals containing 0.4–0.55 g/kg consumed 3–5 hours apart.[36] A total daily carbohydrate intake of at least 3–5 g/kg is recommended,[34] while dietary fat intake should fall between 20% and 35% of total energy intake, or about 0.5–1.5 g/kg/day.[37]

Which other factors affect muscle gain?

How much muscle an individual gains in response to a resistance exercise program is influenced by their age, genetics, lifestyle factors (i.e., sleep, nutrition, and stress management), and training history.

The magnitude of muscle gain in response to resistance exercise appears to decrease with age[38][39][40] and training experience (i.e., untrained individuals further from their genetic ceiling of muscle mass gain muscle faster than trained individuals).[34] Twin and family studies have reported a high heritability of muscle size,[41][42] and the presence of certain genes has been associated with greater muscle gain.[43]

While an individual’s overall capacity to respond to resistance exercise is determined by their genetics, resistance exercise programs can be altered (e.g., increasing volume and/or frequency) to provide a novel, more robust stimulus to make the most of one’s muscle-building potential.[44] [45][46]

Examine Database: Muscle Mass
What works and what doesn't?

Unlock the full potential of Examine

Get started

Don't miss out on the latest research

References
  1. ^Brad J Schoenfeld, Dan Ogborn, James W KriegerDose-response Relationship Between Weekly Resistance Training Volume and Increases in Muscle Mass: A Systematic Review and Meta-AnalysisJ Sports Sci.(2017 Jun)
  2. ^Eneko Baz-Valle, Carlos Balsalobre-Fernández, Carlos Alix-Fages, Jordan Santos-ConcejeroA Systematic Review of The Effects of Different Resistance Training Volumes on Muscle HypertrophyJ Hum Kinet.(2022 Feb 10)
  3. ^Brad Jon Schoenfeld, Jozo Grgic, James KriegerHow 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 frequencyJ Sports Sci.(2019 Jun)
  4. ^Schoenfeld et alResistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCAInternational Journal of Strength and Conditioning.(2021-08)
  5. ^Grgic J, Schoenfeld BJ, Orazem J, Sabol FEffects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis.J Sport Health Sci.(2022-03)
  6. ^Schoenfeld BJ, Grgic J, Van Every DW, Plotkin DLLoading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.Sports (Basel).(2021-Feb-22)
  7. ^Heidel KA, Novak ZJ, Dankel SJMachines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power.J Sports Med Phys Fitness.(2022-Aug)
  8. ^Kasper AM, Langan-Evans C, Hudson JF, Brownlee TE, Harper LD, Naughton RJ, Morton JP, Close GLCome Back Skinfolds, All Is Forgiven: A Narrative Review of the Efficacy of Common Body Composition Methods in Applied Sports Practice.Nutrients.(2021-Mar-25)
  9. ^Carvalho L, Junior RM, Barreira J, Schoenfeld BJ, Orazem J, Barroso RMuscle hypertrophy and strength gains after resistance training with different volume-matched loads: a systematic review and meta-analysis.Appl Physiol Nutr Metab.(2022-Apr)
  10. ^Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli VEffects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy.Eur J Sport Sci.(2018-Jul)
  11. ^Buckner SL, Jessee MB, Dankel SJ, Mattocks KT, Mouser JG, Bell ZW, Abe T, Bentley JP, Loenneke JPBlood flow restriction does not augment low force contractions taken to or near task failure.Eur J Sport Sci.(2020-Jun)
  12. ^Lasevicius T, Schoenfeld BJ, Silva-Batista C, Barros TS, Aihara AY, Brendon H, Longo AR, Tricoli V, Peres BA, Teixeira ELMuscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training.J Strength Cond Res.(2022-Feb-01)
  13. ^Nóbrega SR, Ugrinowitsch C, Pintanel L, Barcelos C, Libardi CAEffect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength.J Strength Cond Res.(2018-Jan)
  14. ^Schoenfeld BJ, Peterson MD, Ogborn D, Contreras B, Sonmez GTEffects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men.J Strength Cond Res.(2015-Oct)
  15. ^Fisher JP, Steele JHeavier and lighter load resistance training to momentary failure produce similar increases in strength with differing degrees of discomfort.Muscle Nerve.(2017-Oct)
  16. ^Ribeiro AS, Dos Santos ED, Nunes JP, Schoenfeld BJAcute Effects of Different Training Loads on Affective Responses in Resistance-trained Men.Int J Sports Med.(2019-Dec)
  17. ^Schoenfeld BJ, Contreras B, Vigotsky AD, Peterson MDifferential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men.J Sports Sci Med.(2016-Dec)
  18. ^Schoenfeld BJ, Ratamess NA, Peterson MD, Contreras B, Sonmez GT, Alvar BAEffects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.J Strength Cond Res.(2014-Oct)
  19. ^Eneko Baz-Valle, Maelán Fontes-Villalba, Jordan Santos-ConcejeroTotal Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic ReviewJ Strength Cond Res.(2021 Mar 1)
  20. ^Klemp A, Dolan C, Quiles JM, Blanco R, Zoeller RF, Graves BS, Zourdos MCVolume-equated high- and low-repetition daily undulating programming strategies produce similar hypertrophy and strength adaptations.Appl Physiol Nutr Metab.(2016-Jul)
  21. ^Schoenfeld BJ, Grgic J, Haun C, Itagaki T, Helms ERCalculating Set-Volume for the Limb Muscles with the Performance of Multi-Joint Exercises: Implications for Resistance Training Prescription.Sports (Basel).(2019-Jul-22)
  22. ^Nunes JP, Kassiano W, Costa BDV, Mayhew JL, Ribeiro AS, Cyrino ESEquating Resistance-Training Volume Between Programs Focused on Muscle Hypertrophy.Sports Med.(2021-Jun)
  23. ^Lucas Brandão, Vitor de Salles Painelli, Thiago Lasevicius, Carla Silva-Batista, Helderson Brendon, Brad Jon Schoenfeld, André Yui Aihara, Fabiano Nassar Cardoso, Bergson de Almeida Peres, Emerson Luiz TeixeiraVarying the Order of Combinations of Single- and Multi-Joint Exercises Differentially Affects Resistance Training AdaptationsJ Strength Cond Res.(2020 May)
  24. ^Ogasawara R, Thiebaud RS, Loenneke JP, Loftin M, Abe TTime course for arm and chest muscle thickness changes following bench press training.Interv Med Appl Sci.(2012-Dec)
  25. ^Comparison of electromyographic activity during the bench press and barbell pullover exercisesMotriz: Revista de Educacao Fisica.(2014-04)
  26. ^Comparison among the EMG activity of the pectoralis major, anterior deltoids and triceps brachii during the bench press and peck deck exercisesRevista Brasileira de Medicina do Esporte.(2007-02)
  27. ^Mannarino P, Matta T, Lima J, Simão R, Freitas de Salles BSingle-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise.J Strength Cond Res.(2021-Oct-01)
  28. ^Lehman GJ, Buchan DD, Lundy A, Myers N, Nalborczyk AVariations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study.Dyn Med.(2004-Jun-30)
  29. ^Lusk SJ, Hale BD, Russell DMGrip width and forearm orientation effects on muscle activity during the lat pull-down.J Strength Cond Res.(2010-Jul)
  30. ^Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jäger R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RBISSN exercise & sports nutrition review update: research & recommendationsJ Int Soc Sports Nutr.(2018 Aug 1)
  31. ^Forbes GB, Brown MR, Welle SL, Lipinski BADeliberate overfeeding in women and men: energy cost and composition of the weight gain.Br J Nutr.(1986-Jul)
  32. ^Bray GA, Smith SR, de Jonge L, Xie H, Rood J, Martin CK, Most M, Brock C, Mancuso S, Redman LMEffect of dietary protein content on weight gain, energy expenditure, and body composition during overeating: a randomized controlled trialJAMA.(2012 Jan 4)
  33. ^Rozenek R, Ward P, Long S, Garhammer JEffects of high-calorie supplements on body composition and muscular strength following resistance training.J Sports Med Phys Fitness.(2002-Sep)
  34. ^Iraki J, Fitschen P, Espinar S, Helms ENutrition Recommendations for Bodybuilders in the Off-Season: A Narrative ReviewSports (Basel).(2019 Jun 26)
  35. ^Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA 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 adultsBr J Sports Med.(2018 Mar)
  36. ^Stokes T, Hector AJ, Morton RW, McGlory C, Phillips SMRecent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise TrainingNutrients.(2018 Feb 7)
  37. ^American Dietetic Association, Dietitians of Canada, American College of Sports Medicine, Nancy R Rodriguez, Nancy M Di Marco, Susie LangleyAmerican College of Sports Medicine position stand. Nutrition and athletic performanceMed Sci Sports Exerc.(2009 Mar)
  38. ^S Welle, S Totterman, C ThorntonEffect of age on muscle hypertrophy induced by resistance trainingJ Gerontol A Biol Sci Med Sci.(1996 Nov)
  39. ^Kosek DJ, Kim JS, Petrella JK, Cross JM, Bamman MMEfficacy of 3 days/wk resistance training on myofiber hypertrophy and myogenic mechanisms in young vs. older adults.J Appl Physiol (1985).(2006-Aug)
  40. ^Mero AA, Hulmi JJ, Salmijärvi H, Katajavuori M, Haverinen M, Holviala J, Ridanpää T, Häkkinen K, Kovanen V, Ahtiainen JP, Selänne HResistance training induced increase in muscle fiber size in young and older men.Eur J Appl Physiol.(2013-Mar)
  41. ^Thomis MA, Beunen GP, Van Leemputte M, Maes HH, Blimkie CJ, Claessens AL, Marchal G, Willems E, Vlietinck RFInheritance of static and dynamic arm strength and some of its determinants.Acta Physiol Scand.(1998-May)
  42. ^Huygens W, Thomis MA, Peeters MW, Vlietinck RF, Beunen GPDeterminants and upper-limit heritabilities of skeletal muscle mass and strength.Can J Appl Physiol.(2004-Apr)
  43. ^Roberts MD, Haun CT, Mobley CB, Mumford PW, Romero MA, Roberson PA, Vann CG, McCarthy JJPhysiological Differences Between Low Versus High Skeletal Muscle Hypertrophic Responders to Resistance Exercise Training: Current Perspectives and Future Research Directions.Front Physiol.(2018)
  44. ^Damas F, Barcelos C, Nóbrega SR, Ugrinowitsch C, Lixandrão ME, Santos LMED, Conceição MS, Vechin FC, Libardi CAIndividual Muscle Hypertrophy and Strength Responses to High vs. Low Resistance Training Frequencies.J Strength Cond Res.(2019-Apr)
  45. ^Aube D, Wadhi T, Rauch J, Anand A, Barakat C, Pearson J, Bradshaw J, Zazzo S, Ugrinowitsch C, De Souza EOProgressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals.J Strength Cond Res.(2022-Mar-01)
  46. ^Maíra C Scarpelli, Sanmy R Nóbrega, Natalia Santanielo, Ieda F Alvarez, Gabriele B Otoboni, Carlos Ugrinowitsch, Cleiton A LibardiMuscle Hypertrophy Response Is Affected by Previous Resistance Training Volume in Trained IndividualsJ Strength Cond Res.(2022 Apr 1)
Examine Database References
  1. Fish Oil - Krebs JD, Browning LM, McLean NK, Rothwell JL, Mishra GD, Moore CS, Jebb SAAdditive benefits of long-chain n-3 polyunsaturated fatty acids and weight-loss in the management of cardiovascular disease risk in overweight hyperinsulinaemic womenInt J Obes (Lond).(2006 Oct)
  2. Ketogenic Diet - Phillips SA, Jurva JW, Syed AQ, Syed AQ, Kulinski JP, Pleuss J, Hoffmann RG, Gutterman DDBenefit of low-fat over low-carbohydrate diet on endothelial health in obesityHypertension.(2008 Feb)
  3. Conjugated Linoleic Acid - Steck SE, Chalecki AM, Miller P, Conway J, Austin GL, Hardin JW, Albright CD, Thuillier PConjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humansJ Nutr.(2007 May)
  4. Whey Protein - Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RBThe effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance trainingJ Strength Cond Res.(2006 Aug)
  5. Beta-Alanine - Walter AA, Smith AE, Kendall KL, Stout JR, Cramer JTSix weeks of high-intensity interval training with and without beta-alanine supplementation for improving cardiovascular fitness in womenJ Strength Cond Res.(2010 May)
  6. Ketogenic Diet - Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PMComparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular riskNutr Metab (Lond).(2006 Jan 11)
  7. Chromium - Campbell WW, Joseph LJ, Anderson RA, Davey SL, Hinton J, Evans WJEffects of resistive training and chromium picolinate on body composition and skeletal muscle size in older womenInt J Sport Nutr Exerc Metab.(2002 Jun)
  8. D-Aspartic Acid - Darryn S. Willoughby, Brian Leutholtzd-Aspartic acid supplementation combined with 28 days of heavy resistance training has no effect on body composition, muscle strength, and serum hormones associated with the hypothalamo-pituitary-gonadal axis in resistance-trained menNutrition Research.()
  9. Creatine - Del Favero S, Roschel H, Artioli G, Ugrinowitsch C, Tricoli V, Costa A, Barroso R, Negrelli AL, Otaduy MC, da Costa Leite C, Lancha-Junior AH, Gualano BCreatine but not betaine supplementation increases muscle phosphorylcreatine content and strength performanceAmino Acids.(2011 Jul 9)
  10. DHEA - Muller M, van den Beld AW, van der Schouw YT, Grobbee DE, Lamberts SWEffects of dehydroepiandrosterone and atamestane supplementation on frailty in elderly menJ Clin Endocrinol Metab.(2006 Oct)
  11. Colostrum - Lund P, Sangild PT, Aunsholt L, Hartmann B, Holst JJ, Mortensen J, Mortensen PB, Jeppesen PBRandomised controlled trial of colostrum to improve intestinal function in patients with short bowel syndromeEur J Clin Nutr.(2012 Sep)
  12. Creatine - Antonio J, Ciccone VThe effects of pre versus post workout supplementation of creatine monohydrate on body composition and strengthJ Int Soc Sports Nutr.(2013 Aug 6)
  13. Creatine - Kilduff LP, Pitsiladis YP, Tasker L, Attwood J, Hyslop P, Dailly A, Dickson I, Grant SEffects of creatine on body composition and strength gains after 4 weeks of resistance training in previously nonresistance-trained humansInt J Sport Nutr Exerc Metab.(2003 Dec)
  14. Creatine - Chilibeck PD, Stride D, Farthing JP, Burke DGEffect of creatine ingestion after exercise on muscle thickness in males and femalesMed Sci Sports Exerc.(2004 Oct)
  15. HMB - Vukovich MD, Stubbs NB, Bohlken RMBody composition in 70-year-old adults responds to dietary beta-hydroxy-beta-methylbutyrate similarly to that of young adultsJ Nutr.(2001 Jul)
  16. Cocoa Extract - Lívia de Paula Nogueira, Marcela Paranhos Knibel, Márcia Regina Simas Gonçalves Torres, José Firmino Nogueira Neto, Antonio Felipe SanjulianiConsumption of high-polyphenol dark chocolate improves endothelial function in individuals with stage 1 hypertension and excess body weightInt J Hypertens.(2012)
  17. Creatine - Arciero PJ, Hannibal NS 3rd, Nindl BC, Gentile CL, Hamed J, Vukovich MDComparison of creatine ingestion and resistance training on energy expenditure and limb blood flowMetabolism.(2001 Dec)
  18. L-Carnitine - Angelika K Sawicka, Dace Hartmane, Patrycja Lipinska, Ewa Wojtowicz, Wieslawa Lysiak-Szydlowska, Robert A Olekl-Carnitine Supplementation in Older Women. A Pilot Study on Aging Skeletal Muscle Mass and FunctionNutrients.(2018 Feb 23)
  19. Vitamin D - Amirhossein Ramezani Ahmadi, Majid Mohammadshahi, Aliakbar Alizadeh, Kambiz Ahmadi Angali, Alireza JahanshahiEffects of vitamin D3 supplementation for 12 weeks on serum levels of anabolic hormones, anaerobic power, and aerobic performance in active male subjects: A randomized, double-blind, placebo-controlled trialEur J Sport Sci.(2020 Nov)
  20. Vitamin D - Carrillo AE, Flynn MG, Pinkston C, Markofski MM, Jiang Y, Donkin SS, Teegarden DImpact of vitamin D supplementation during a resistance training intervention on body composition, muscle function, and glucose tolerance in overweight and obese adultsClin Nutr.(2012 Aug 31)
  21. Creatine - Tarnopolsky M, Mahoney D, Thompson T, Naylor H, Doherty TJCreatine monohydrate supplementation does not increase muscle strength, lean body mass, or muscle phosphocreatine in patients with myotonic dystrophy type 1Muscle Nerve.(2004 Jan)
  22. Ecdysteroids - Wilborn CD, Taylor LW, Campbell BI, Kerksick C, Rasmussen CJ, Greenwood M, Kreider RBEffects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained malesJ Int Soc Sports Nutr.(2006 Dec 13)
  23. Safflower Oil - Leigh E Norris, Angela L Collene, Michelle L Asp, Jason C Hsu, Li-Fen Liu, Julia R Richardson, Dongmei Li, Doris Bell, Kwame Osei, Rebecca D Jackson, Martha A BeluryComparison of dietary conjugated linoleic acid with safflower oil on body composition in obese postmenopausal women with type 2 diabetes mellitusAm J Clin Nutr.(2009 Sep)
  24. 16:8 Intermittent Fasting - Kelsey Gabel, Kristin K Hoddy, Nicole Haggerty, Jeehee Song, Cynthia M Kroeger, John F Trepanowski, Satchidananda Panda, Krista A VaradyEffects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot studyNutr Healthy Aging.(2018 Jun 15)
  25. Boron - Green NR, Ferrando AAPlasma boron and the effects of boron supplementation in malesEnviron Health Perspect.(1994 Nov)
  26. Conjugated Linoleic Acid - Chen SC, Lin YH, Huang HP, Hsu WL, Houng JY, Huang CKEffect of conjugated linoleic acid supplementation on weight loss and body fat composition in a Chinese populationNutrition.(2012 May)
  27. HMB - Kreider RB, Ferreira M, Wilson M, Almada ALEffects of calcium beta-hydroxy-beta-methylbutyrate (HMB) supplementation during resistance-training on markers of catabolism, body composition and strengthInt J Sports Med.(1999 Nov)
  28. Leucine - Ispoglou T, King RF, Polman RC, Zanker CDaily L-leucine supplementation in novice trainees during a 12-week weight training programInt J Sports Physiol Perform.(2011 Mar)
  29. L-Carnitine - Majid S Koozehchian, Amin Daneshfar, Ebrahim Fallah, Hamid Agha-Alinejad, Mohammad Samadi, Mojtaba Kaviani, Maryam Kaveh B, Y Peter Jung, Mozhgan Hassanzadeh Sablouei, Najmeh Moradi, Conrad P Earnest, T Jeff Chandler, Richard B KreiderEffects of nine weeks L-Carnitine supplementation on exercise performance, anaerobic power, and exercise-induced oxidative stress in resistance-trained malesJ Exerc Nutrition Biochem.(2018 Dec 31)
  30. Creatine - Gotshalk LA, Kraemer WJ, Mendonca MA, Vingren JL, Kenny AM, Spiering BA, Hatfield DL, Fragala MS, Volek JSCreatine supplementation improves muscular performance in older womenEur J Appl Physiol.(2008 Jan)
  31. Arachidonic Acid - Roberts MD, Iosia M, Kerksick CM, Taylor LW, Campbell B, Wilborn CD, Harvey T, Cooke M, Rasmussen C, Greenwood M, Wilson R, Jitomir J, Willoughby D, Kreider RBEffects of arachidonic acid supplementation on training adaptations in resistance-trained malesJ Int Soc Sports Nutr.(2007 Nov 28)
  32. Ashwagandha - Ziegenfuss TN, Kedia AW, Sandrock JE, Raub BJ, Kerksick CM, Lopez HLEffects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR TrialNutrients.(2018 Nov 20)
  33. HMB - Wei Hung, Tsung-Han Liu, Chung-Yu Chen, Chen-Kang ChangEffect of β-hydroxy-β-methylbutyrate Supplementation During Energy Restriction in Female Judo AthletesJournal of Exercise Science & Fitness.()
  34. DHEA - Abrams DI, Shade SB, Couey P, McCune JM, Lo J, Bacchetti P, Chang B, Epling L, Liegler T, Grant RMDehydroepiandrosterone (DHEA) effects on HIV replication and host immunity: a randomized placebo-controlled studyAIDS Res Hum Retroviruses.(2007 Jan)
  35. Vitamin D - Salehpour A, Hosseinpanah F, Shidfar F, Vafa M, Razaghi M, Dehghani S, Hoshiarrad A, Gohari MA 12-week double-blind randomized clinical trial of vitamin D3 supplementation on body fat mass in healthy overweight and obese womenNutr J.(2012 Sep 22)
  36. Ketogenic Diet - Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, Sears BKetogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate dietsAm J Clin Nutr.(2006 May)
  37. OMAD And 20:4 Intermittent Fasting - Grant M Tinsley, Jeffrey S Forsse, Natalie K Butler, Antonio Paoli, Annie A Bane, Paul M La Bounty, Grant B Morgan, Peter W GrandjeanTime-restricted feeding in young men performing resistance training: A randomized controlled trialEur J Sport Sci.(2017 Mar)
  38. Creatine - Hoffman J, Ratamess N, Kang J, Mangine G, Faigenbaum A, Stout JEffect of creatine and beta-alanine supplementation on performance and endocrine responses in strength/power athletesInt J Sport Nutr Exerc Metab.(2006 Aug)
  39. Coleus Forskohlii - Godard MP, Johnson BA, Richmond SRBody composition and hormonal adaptations associated with forskolin consumption in overweight and obese menObes Res.(2005 Aug)
  40. Creatine - Branch JDEffect of creatine supplementation on body composition and performance: a meta-analysisInt J Sport Nutr Exerc Metab.(2003 Jun)
  41. Colostrum - Hofman Z, Smeets R, Verlaan G, Lugt Rv, Verstappen PAThe effect of bovine colostrum supplementation on exercise performance in elite field hockey playersInt J Sport Nutr Exerc Metab.(2002 Dec)
  42. L-Carnitine - Klaus D Wutzke, Henrik LorenzThe effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjectsMetabolism.(2004 Aug)
  43. L-Carnitine - Pistone G, Marino A, Leotta C, Dell'Arte S, Finocchiaro G, Malaguarnera MLevocarnitine administration in elderly subjects with rapid muscle fatigue: effect on body composition, lipid profile and fatigueDrugs Aging.(2003)
  44. Spirulina - Reyhaneh Yousefi, Azadeh Mottaghi, Atoosa SaidpourSpirulina platensis effectively ameliorates anthropometric measurements and obesity-related metabolic disorders in obese or overweight healthy individuals: A randomized controlled trialComplement Ther Med.(2018 Oct)
  45. Betaine - Pryor JL, Craig SA, Swensen TEffect of betaine supplementation on cycling sprint performanceJ Int Soc Sports Nutr.(2012 Apr 3)
  46. Glutamine - Candow DG, Chilibeck PD, Burke DG, Davison KS, Smith-Palmer TEffect of glutamine supplementation combined with resistance training in young adultsEur J Appl Physiol.(2001 Dec)
  47. Beta-Alanine - Kern BD, Robinson TLEffects of β-alanine supplementation on performance and body composition in collegiate wrestlers and football playersJ Strength Cond Res.(2011 Jul)
  48. Creatine - Norman K, Stübler D, Baier P, Schütz T, Ocran K, Holm E, Lochs H, Pirlich MEffects of creatine supplementation on nutritional status, muscle function and quality of life in patients with colorectal cancer--a double blind randomised controlled trialClin Nutr.(2006 Aug)
  49. Ursolic Acid - Bang HS, Seo DY, Chung YM, Oh KM, Park JJ, Arturo F, Jeong SH, Kim N, Han JUrsolic Acid-induced elevation of serum irisin augments muscle strength during resistance training in menKorean J Physiol Pharmacol.(2014 Oct)
  50. Conjugated Linoleic Acid - Sneddon AA, Tsofliou F, Fyfe CL, Matheson I, Jackson DM, Horgan G, Winzell MS, Wahle KW, Ahren B, Williams LMEffect of a conjugated linoleic acid and omega-3 fatty acid mixture on body composition and adiponectinObesity (Silver Spring).(2008 May)
  51. L-Carnitine - A C Gimenes, D M Bravo, L M Nápolis, M T Mello, A S B Oliveira, J A Neder, L E NeryEffect of L-carnitine on exercise performance in patients with mitochondrial myopathyBraz J Med Biol Res.(2015 Apr)
  52. Vitamin C - Mason SA, Della Gatta PA, Snow RJ, Russell AP, Wadley GDAscorbic acid supplementation improves skeletal muscle oxidative stress and insulin sensitivity in people with type 2 diabetes: Findings of a randomized controlled studyFree Radic Biol Med.(2016 Apr)
  53. Kefir - Peter Smoak, Nicholas Harman, Victoria Flores, Jacob Kisiolek, Nicholas A Pullen, Jonathan Lisano, Reid Hayward, Laura K StewartKefir Is a Viable Exercise Recovery Beverage for Cancer Survivors Enrolled in a Structured Exercise ProgramMed Sci Sports Exerc.(2021 Oct 1)
  54. HMB - Gallagher PM, Carrithers JA, Godard MP, Schulze KE, Trappe SWBeta-hydroxy-beta-methylbutyrate ingestion, Part I: effects on strength and fat free massMed Sci Sports Exerc.(2000 Dec)
  55. DHEA - Jankowski CM, Gozansky WS, Van Pelt RE, Wolfe P, Schwartz RS, Kohrt WMOral dehydroepiandrosterone replacement in older adults: effects on central adiposity, glucose metabolism and blood lipidsClin Endocrinol (Oxf).(2011 Oct)
  56. Chromium - Livolsi JM, Adams GM, Laguna PLThe effect of chromium picolinate on muscular strength and body composition in women athletesJ Strength Cond Res.(2001 May)
  57. HMB - Portal S, Zadik Z, Rabinowitz J, Pilz-Burstein R, Adler-Portal D, Meckel Y, Cooper DM, Eliakim A, Nemet DThe effect of HMB supplementation on body composition, fitness, hormonal and inflammatory mediators in elite adolescent volleyball players: a prospective randomized, double-blind, placebo-controlled studyEur J Appl Physiol.(2011 Sep)
  58. Ketogenic Diet - Cohen CW, Fontaine KR, Arend RC, Alvarez RD, Leath CA III, Huh WK, Bevis KS, Kim KH, Straughn JM Jr, Gower BAA Ketogenic Diet Reduces Central Obesity and Serum Insulin in Women with Ovarian or Endometrial CancerJ Nutr.(2018 Aug 1)
  59. Conjugated Linoleic Acid - Pinkoski C, Chilibeck PD, Candow DG, Esliger D, Ewaschuk JB, Facci M, Farthing JP, Zello GAThe effects of conjugated linoleic acid supplementation during resistance trainingMed Sci Sports Exerc.(2006 Feb)
  60. HMB - Richard B. Kreider, Maria Pontes Ferreira, Michael Greenwood, M. Wilson, Pamela Grindstaff, Steven Plisk, Jeff Reinardy, Edward Cantler, and Anthony L. AmaldaEffects of Calcium β-HMB Supplementation During Training on Markers of Catabolism, Body Composition, Strength and Sprint PerformanceJournal of Exercise Physiology.()
  61. Creatine - Dawson B, Vladich T, Blanksby BAEffects of 4 weeks of creatine supplementation in junior swimmers on freestyle sprint and swim bench performanceJ Strength Cond Res.(2002 Nov)
  62. L-Carnitine - Amiri-Moghadam S, et alEffects of L-carnitine supplementation on body composition in patients with nonalcoholic steatohepatitis (NASH)CURR TOP NUTRACEUT R.()
  63. DHEA - Percheron G, Hogrel JY, Denot-Ledunois S, Fayet G, Forette F, Baulieu EE, Fardeau M, Marini JF; Double-blind placebo-controlled trialEffect of 1-year oral administration of dehydroepiandrosterone to 60- to 80-year-old individuals on muscle function and cross-sectional area: a double-blind placebo-controlled trialArch Intern Med.(2003 Mar 24)
  64. Creatine - Neves M Jr, Gualano B, Roschel H, Fuller R, Benatti FB, Pinto AL, Lima FR, Pereira RM, Lancha AH Jr, Bonfá EBeneficial effect of creatine supplementation in knee osteoarthritisMed Sci Sports Exerc.(2011 Aug)
  65. Citrulline - Paul Hwang, Flor E Morales Marroquín, Josh Gann, Tom Andre, Sarah McKinley-Barnard, Caelin Kim, Masahiko Morita, Darryn S WilloughbyEight weeks of resistance training in conjunction with glutathione and L-Citrulline supplementation increases lean mass and has no adverse effects on blood clinical safety markers in resistance-trained malesJ Int Soc Sports Nutr.(2018 Jun 27)
  66. Tribulus Terrestris - Rogerson S, Riches CJ, Jennings C, Weatherby RP, Meir RA, Marshall-Gradisnik SMThe effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league playersJ Strength Cond Res.(2007 May)
  67. OMAD And 20:4 Intermittent Fasting - Stote KS, Baer DJ, Spears K, Paul DR, Harris GK, Rumpler WV, Strycula P, Najjar SS, Ferrucci L, Ingram DK, Longo DL, Mattson MPA controlled trial of reduced meal frequency without caloric restriction in healthy, normal-weight, middle-aged adultsAm J Clin Nutr.(2007 Apr)
  68. Creatine - Chilibeck PD, Magnus C, Anderson MEffect of in-season creatine supplementation on body composition and performance in rugby union football playersAppl Physiol Nutr Metab.(2007 Dec)
  69. Conjugated Linoleic Acid - Blankson H, Stakkestad JA, Fagertun H, Thom E, Wadstein J, Gudmundsen OConjugated linoleic acid reduces body fat mass in overweight and obese humansJ Nutr.(2000 Dec)
  70. Creatine - Leenders NM, Lamb DR, Nelson TECreatine supplementation and swimming performanceInt J Sport Nutr.(1999 Sep)
  71. L-Carnitine - Malaguarnera M, Cammalleri L, Gargante MP, Vacante M, Colonna V, Motta ML-Carnitine treatment reduces severity of physical and mental fatigue and increases cognitive functions in centenarians: a randomized and controlled clinical trialAm J Clin Nutr.(2007 Dec)
  72. Conjugated Linoleic Acid - Nazare JA, de la Perrière AB, Bonnet F, Desage M, Peyrat J, Maitrepierre C, Louche-Pelissier C, Bruzeau J, Goudable J, Lassel T, Vidal H, Laville MDaily intake of conjugated linoleic acid-enriched yoghurts: effects on energy metabolism and adipose tissue gene expression in healthy subjectsBr J Nutr.(2007 Feb)
  73. Pomegranate seed oil - Mirmiran P, Fazeli MR, Asghari G, Shafiee A, Azizi FEffect of pomegranate seed oil on hyperlipidaemic subjects: a double-blind placebo-controlled clinical trialBr J Nutr.(2010 Aug)
  74. Colostrum - Brinkworth GD, Buckley JD, Slavotinek JP, Kurmis APEffect of bovine colostrum supplementation on the composition of resistance trained and untrained limbs in healthy young menEur J Appl Physiol.(2004 Jan)
  75. Chromium - Hallmark MA, Reynolds TH, DeSouza CA, Dotson CO, Anderson RA, Rogers MAEffects of chromium and resistive training on muscle strength and body compositionMed Sci Sports Exerc.(1996 Jan)
  76. Vegan Diet - Hana Kahleova, Andrea Tura, Martin Hill, Richard Holubkov, Neal D BarnardA Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical TrialNutrients.(2018 Feb 9)
  77. Kefir - Ghizi ACdS et alKefir improves blood parameters and reduces cardiovascular risks in patients with metabolic syndromePharmaNutrition.()
  78. DHEA - Wallace MB, Lim J, Cutler A, Bucci LEffects of dehydroepiandrosterone vs androstenedione supplementation in menMed Sci Sports Exerc.(1999 Dec)
  79. Ashwagandha - Raut AA, Rege NN, Tadvi FM, Solanki PV, Kene KR, Shirolkar SG, Pandey SN, Vaidya RA, Vaidya ABExploratory study to evaluate tolerability, safety, and activity of Ashwagandha (Withania somnifera) in healthy volunteersJ Ayurveda Integr Med.(2012 Jul)
  80. DHEA - Ostojic SM, Calleja J, Jourkesh MEffects of short-term dehydroepiandrosterone supplementation on body composition in young athletesChin J Physiol.(2010 Feb 28)
  81. Chromium - Joseph LJ, Farrell PA, Davey SL, Evans WJ, Campbell WWEffect of resistance training with or without chromium picolinate supplementation on glucose metabolism in older men and womenMetabolism.(1999 May)
  82. Ketogenic Diet - Urbain P, Strom L, Morawski L, Wehrle A, Deibert P, Bertz HImpact of a 6-week non-energy-restricted ketogenic diet on physical fitness, body composition and biochemical parameters in healthy adultsNutr Metab (Lond).(2017 Feb 20)
  83. Bushman's hat - Blom WA, Abrahamse SL, Bradford R, Duchateau GS, Theis W, Orsi A, Ward CL, Mela DJEffects of 15-d repeated consumption of Hoodia gordonii purified extract on safety, ad libitum energy intake, and body weight in healthy, overweight women: a randomized controlled trialAm J Clin Nutr.(2011 Nov)
  84. L-Carnitine - Seyed Mostafa Nachvak, Maryam Shabanpur, Roghayeh Mostafai, Reza Heidari Moghaddam, Jalal MoludiL-Carnitine supplementation reduces biomarkers of inflammatory and oxidative stress in patients with coronary artery disease: a randomised controlled trialArch Physiol Biochem.(2020 Aug 20)
  85. Conjugated Linoleic Acid - Joseph SV, Jacques H, Plourde M, Mitchell PL, McLeod RS, Jones PJConjugated linoleic acid supplementation for 8 weeks does not affect body composition, lipid profile, or safety biomarkers in overweight, hyperlipidemic menJ Nutr.(2011 Jul)
  86. Spirulina - Reza Bagheri, Raoof Negaresh, Mohamad S Motevalli, Alexei Wong, Damoon Ashtary-Larky, Mehdi Kargarfard, Amir RashidlamirSpirulina supplementation during gradual weight loss in competitive wrestlersBr J Nutr.(2021 Mar 15)
  87. Licorice - Bell ZW, Canale RE, Bloomer RJA dual investigation of the effect of dietary supplementation with licorice flavonoid oil on anthropometric and biochemical markers of health and adiposityLipids Health Dis.(2011 Feb 10)
  88. DHEA - Dayal M, Sammel MD, Zhao J, Hummel AC, Vandenbourne K, Barnhart KTSupplementation with DHEA: effect on muscle size, strength, quality of life, and lipidsJ Womens Health (Larchmt).(2005 Jun)
  89. Beta-Alanine - Smith AE, Walter AA, Graef JL, Kendall KL, Moon JR, Lockwood CM, Fukuda DH, Beck TW, Cramer JT, Stout JREffects of beta-alanine supplementation and high-intensity interval training on endurance performance and body composition in men; a double-blind trialJ Int Soc Sports Nutr.(2009 Feb 11)
  90. Saffron - Nasim Abedimanesh, S Zahra Bathaie, Saeed Abedimanesh, Behrooz Motlagh, Ahmad Separham, Alireza OstadrahimiSaffron and crocin improved appetite, dietary intakes and body composition in patients with coronary artery diseaseJ Cardiovasc Thorac Res.(2017)
  91. Conjugated Linoleic Acid - Kamphuis MM, Lejeune MP, Saris WH, Westerterp-Plantenga MSThe effect of conjugated linoleic acid supplementation after weight loss on body weight regain, body composition, and resting metabolic rate in overweight subjectsInt J Obes Relat Metab Disord.(2003 Jul)
  92. Ketogenic Diet - Kirk E, Reeds DN, Finck BN, Mayurranjan SM, Patterson BW, Klein SDietary fat and carbohydrates differentially alter insulin sensitivity during caloric restrictionGastroenterology.(2009 May)
  93. Creatine - van Loon LJ, Oosterlaar AM, Hartgens F, Hesselink MK, Snow RJ, Wagenmakers AJEffects of creatine loading and prolonged creatine supplementation on body composition, fuel selection, sprint and endurance performance in humansClin Sci (Lond).(2003 Feb)
  94. Whey Protein - Weisgarber KD, Candow DG, Vogt E SMWhey Protein Before and During Resistance Exercise Has No Effect on Muscle Mass and Strength in Untrained Young AdultsInt J Sport Nutr Exerc Metab.(2012 Jul 4)
  95. Chromium - Kim CW, Kim BT, Park KH, Kim KM, Lee DJ, Yang SW, Joo NSEffects of short-term chromium supplementation on insulin sensitivity and body composition in overweight children: randomized, double-blind, placebo-controlled studyJ Nutr Biochem.(2011 Nov)
  96. Vitamin D - Juan Mielgo-Ayuso, Julio Calleja-González, Aritz Urdampilleta, Patxi León-Guereño, Alfredo Córdova, Alberto Caballero-García, Diego Fernandez-LázaroEffects of Vitamin D Supplementation on Haematological Values and Muscle Recovery in Elite Male Traditional RowersNutrients.(2018 Dec 12)
  97. Vitamin D - Jung HC, Seo MW, Lee S, Kim SW, Song JKVitamin D₃ Supplementation Reduces the Symptoms of Upper Respiratory Tract Infection during Winter Training in Vitamin D-Insufficient Taekwondo Athletes: A Randomized Controlled TrialInt J Environ Res Public Health.(2018 Sep 14)
  98. Creatine - Manjarrez-Montes de Oca R, Farfán-González F, Camarillo-Romero S, Tlatempa-Sotelo P, Francisco-Argüelles C, Kormanowski A, González-Gallego J, Alvear-Ordenes IEffects of creatine supplementation in taekwondo practitionersNutr Hosp.(2013 Mar-Apr)
  99. Colostrum - Coombes JS, Conacher M, Austen SK, Marshall PADose effects of oral bovine colostrum on physical work capacity in cyclistsMed Sci Sports Exerc.(2002 Jul)
  100. Ketogenic Diet - Athinarayanan SJ, Adams RN, Hallberg SJ, McKenzie AL, Bhanpuri NH, Campbell WW, Volek JS, Phinney SD, McCarter JPLong-Term Effects of a Novel Continuous Remote Care Intervention Including Nutritional Ketosis for the Management of Type 2 Diabetes: A 2-Year Non-randomized Clinical TrialFront Endocrinol (Lausanne).(2019 Jun 5)
  101. Ketogenic Diet - Varady KA, Bhutani S, Klempel MC, Phillips SAImprovements in vascular health by a low-fat diet, but not a high-fat diet, are mediated by changes in adipocyte biologyNutr J.(2011 Jan 20)
  102. Apple Cider Vinegar - Khezri, S, et alBeneficial effects of Apple Cider Vinegar on weight management, Visceral Adiposity Index and lipid profile in overweight or obese subjects receiving restricted calorie diet: A randomized clinical trialJ. Funct. Foods.()
  103. Arginine - Monti LD, Setola E, Lucotti PC, Marrocco-Trischitta MM, Comola M, Galluccio E, Poggi A, Mammì S, Catapano AL, Comi G, Chiesa R, Bosi E, Piatti PMEffect of a long-term oral l-arginine supplementation on glucose metabolism: a randomized, double-blind, placebo-controlled trialDiabetes Obes Metab.(2012 Oct)
  104. Vegan Diet - Hana Kahleova, James McCann, Jihad Alwarith, Emilie Rembert, Andrea Tura, Richard Holubkov, Neal D BarnardA plant-based diet in overweight adults in a 16-week randomized clinical trial: The role of dietary acid loadClin Nutr ESPEN.(2021 Aug)
  105. HMB - Slater G, Jenkins D, Logan P, Lee H, Vukovich M, Rathmacher JA, Hahn AGBeta-hydroxy-beta-methylbutyrate (HMB) supplementation does not affect changes in strength or body composition during resistance training in trained menInt J Sport Nutr Exerc Metab.(2001 Sep)
  106. Leucic Acid - Antti A Mero, Tuomo Ojala, Juha J Hulmi, Risto Puurtinen, Tuomo AM Karila, and Timo SeppäläEffects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletesJISSN.()
  107. Vitamin D - Małgorzata Magdalena Michalczyk, Artur Gołaś, Adam Maszczyk, Piotr Kaczka, Adam ZającInfluence of Sunlight and Oral D 3 Supplementation on Serum 25(OH)D Concentration and Exercise Performance in Elite Soccer PlayersNutrients.(2020 May 4)
  108. DHEA - Brown GA, Vukovich MD, Sharp RL, Reifenrath TA, Parsons KA, King DSEffect of oral DHEA on serum testosterone and adaptations to resistance training in young menJ Appl Physiol.(1999 Dec)
  109. 16:8 Intermittent Fasting - Matthew T Stratton, Grant M Tinsley, Michaela G Alesi, Garrett M Hester, Alex A Olmos, Paul R Serafini, Andrew S Modjeski, Gerald T Mangine, Kelsey King, Shelby N Savage, Austin T Webb, Trisha A VanDusseldorpFour Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood BiomarkersNutrients.(2020 Apr 17)
  110. Ketogenic Diet - Boden G, Sargrad K, Homko C, Mozzoli M, Stein TPEffect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetesAnn Intern Med.(2005 Mar 15)
  111. Soy Protein - Mark Messina, Heidi Lynch, Jared M Dickinson, Katharine E ReedNo Difference Between the Effects of Supplementing With Soy Protein Versus Animal Protein on Gains in Muscle Mass and Strength in Response to Resistance ExerciseInt J Sport Nutr Exerc Metab.(2018 Nov 1)
  112. Yohimbine - Ostojic SMYohimbine: the effects on body composition and exercise performance in soccer playersRes Sports Med.(2006 Oct-Dec)
  113. Fenugreek - Wilborn C, Taylor L, Poole C, Foster C, Willoughby D, Kreider REffects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab.(2010 Dec)
  114. Creatine - Silva AJ, Machado Reis V, Guidetti L, Bessone Alves F, Mota P, Freitas J, Baldari CEffect of creatine on swimming velocity, body composition and hydrodynamic variablesJ Sports Med Phys Fitness.(2007 Mar)
  115. Ketogenic Diet - Brehm BJ, Seeley RJ, Daniels SR, D'Alessio DAA randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy womenJ Clin Endocrinol Metab.(2003 Apr)
  116. Chromium - Walker LS, Bemben MG, Bemben DA, Knehans AWChromium picolinate effects on body composition and muscular performance in wrestlersMed Sci Sports Exerc.(1998 Dec)
  117. Creatine - Candow DG, Chilibeck PD, Burke DG, Mueller KD, Lewis JDEffect of different frequencies of creatine supplementation on muscle size and strength in young adultsJ Strength Cond Res.(2011 Jul)
  118. HMB - Thomson JS, Watson PE, Rowlands DSEffects of nine weeks of beta-hydroxy-beta- methylbutyrate supplementation on strength and body composition in resistance trained menJ Strength Cond Res.(2009 May)
  119. Conjugated Linoleic Acid - Gaullier JM, Halse J, Høye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen OConjugated linoleic acid supplementation for 1 y reduces body fat mass in healthy overweight humansAm J Clin Nutr.(2004 Jun)
  120. Colostrum - Antonio J, Sanders MS, Van Gammeren DThe effects of bovine colostrum supplementation on body composition and exercise performance in active men and womenNutrition.(2001 Mar)
  121. Creatine - Saremi A, Gharakhanloo R, Sharghi S, Gharaati MR, Larijani B, Omidfar KEffects of oral creatine and resistance training on serum myostatin and GASP-1Mol Cell Endocrinol.(2010 Apr 12)
  122. Whey Protein - Andersen LL, Tufekovic G, Zebis MK, Crameri RM, Verlaan G, Kjaer M, Suetta C, Magnusson P, Aagaard PThe effect of resistance training combined with timed ingestion of protein on muscle fiber size and muscle strengthMetabolism.(2005 Feb)
  123. Chromium - Campbell WW, Joseph LJ, Davey SL, Cyr-Campbell D, Anderson RA, Evans WJEffects of resistance training and chromium picolinate on body composition and skeletal muscle in older menJ Appl Physiol (1985).(1999 Jan)
  124. Velvet Antler - Sleivert G, Burke V, Palmer C, Walmsley A, Gerrard D, Haines S, Littlejohn RThe effects of deer antler velvet extract or powder supplementation on aerobic power, erythropoiesis, and muscular strength and endurance characteristicsInt J Sport Nutr Exerc Metab.(2003 Sep)
  125. Whey Protein - Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum ADEffect of protein-supplement timing on strength, power, and body-composition changes in resistance-trained menInt J Sport Nutr Exerc Metab.(2009 Apr)
  126. Conjugated Linoleic Acid - Lambert EV, Goedecke JH, Bluett K, Heggie K, Claassen A, Rae DE, West S, Dugas J, Dugas L, Meltzeri S, Charlton K, Mohede IConjugated linoleic acid versus high-oleic acid sunflower oil: effects on energy metabolism, glucose tolerance, blood lipids, appetite and body composition in regularly exercising individualsBr J Nutr.(2007 May)
  127. Fish Oil - C Couet, J Delarue, P Ritz, J M Antoine, F LamisseEffect of dietary fish oil on body fat mass and basal fat oxidation in healthy adultsInt J Obes Relat Metab Disord.(1997 Aug)
  128. Mango - Shirley F Evans, Maureen Meister, Maryam Mahmood, Heba Eldoumi, Sandra Peterson, Penelope Perkins-Veazie, Stephen L Clarke, Mark Payton, Brenda J Smith, Edralin A LucasMango supplementation improves blood glucose in obese individualsNutr Metab Insights.(2014 Aug 28)
  129. Vitamin D - Elisabeth Lerchbaum, Christian Trummer, Verena Theiler-Schwetz, Martina Kollmann, Monika Wölfler, Annemieke C Heijboer, Stefan Pilz, Barbara Obermayer-PietschEffects of vitamin D supplementation on androgens in men with low testosterone levels: a randomized controlled trialEur J Nutr.(2019 Dec)
  130. Chromium - Lukaski HC, Siders WA, Penland JGChromium picolinate supplementation in women: effects on body weight, composition, and iron statusNutrition.(2007 Mar)
  131. Fish Oil - Alison M Hill, Jonathan D Buckley, Karen J Murphy, and Peter RC HoweCombining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factorsThe American Journal of Clinical Nutrition.()
  132. 16:8 Intermittent Fasting - Kelsey Gabel, Jarrad Marcell, Kate Cares, Faiza Kalam, Sofia Cienfuegos, Mark Ezpeleta, Krista A VaradyEffect of time restricted feeding on the gut microbiome in adults with obesity: A pilot studyNutr Health.(2020 Jun)
  133. 16:8 Intermittent Fasting - Grant M Tinsley, M Lane Moore, Austin J Graybeal, Antonio Paoli, Youngdeok Kim, Joaquin U Gonzales, John R Harry, Trisha A VanDusseldorp, Devin N Kennedy, Megan R CruzTime-restricted feeding plus resistance training in active females: a randomized trialAm J Clin Nutr.(2019 Sep 1)
  134. Conjugated Linoleic Acid - Gaullier JM, Halse J, Høye K, Kristiansen K, Fagertun H, Vik H, Gudmundsen OSupplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humansJ Nutr.(2005 Apr)
  135. Tribulus Terrestris - Salgado RM, Marques-Silva MH, Gonçalves E, Mathias AC, Aguiar JG, Wolff PEffect of oral administration of Tribulus terrestris extract on semen quality and body fat index of infertile menAndrologia.(2017 Jun)
  136. Tribulus Terrestris - Antonio J, Uelmen J, Rodriguez R, Earnest CThe effects of Tribulus terrestris on body composition and exercise performance in resistance-trained malesInt J Sport Nutr Exerc Metab.(2000 Jun)
  137. Creatine - Chilibeck PD, Chrusch MJ, Chad KE, Shawn Davison K, Burke DGCreatine monohydrate and resistance training increase bone mineral content and density in older menJ Nutr Health Aging.(2005 Sep-Oct)
  138. 16:8 Intermittent Fasting - Tatiana Moro, Grant Tinsley, Antonino Bianco, Giuseppe Marcolin, Quirico Francesco Pacelli, Giuseppe Battaglia, Antonio Palma, Paulo Gentil, Marco Neri, Antonio PaoliEffects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained malesJ Transl Med.(2016 Oct 13)
  139. Kefir - Z Jenko Pražnikar, S Kenig, T Vardjan, M Černelič Bizjak, A PetelinEffects of kefir or milk supplementation on zonulin in overweight subjectsJ Dairy Sci.(2020 May)
  140. Creatine - Forbes SC, Candow DG, Ostojic SM, Roberts MD, Chilibeck PDMeta-Analysis Examining the Importance of Creatine Ingestion Strategies on Lean Tissue Mass and Strength in Older Adults.Nutrients.(2021-Jun-02)
  141. Creatine - Wu Y, Hu X, Chen LEffects of Creatine in Trained Athletes: A Meta-analysis of 21 Randomized Placebo-Controlled Trials.Am J Ther.(2020)
  142. Creatine - Philip D Chilibeck, Mojtaba Kaviani, Darren G Candow, Gordon A ZelloEffect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysisOpen Access J Sports Med.(2017 Nov 2)