Plain-language summaries of the primary research underlying our app evaluation methodology and clinical claims. Every brief is sourced from a named, citable paper and reviewed by our medical reviewer.
A small randomized crossover comparing four commercial magnesium salts — oxide, chloride, lactate, and aspartate — measuring 24-hour urinary magnesium excretion as a proxy for bioavailability. Magnesium oxide showed substantially lower absorption than the chloride, lactate, and aspartate forms.
Systematic review and meta-analysis of 22 studies examining whether training frequency — independent of total weekly volume — alters strength gains. When weekly set volume was equated, frequency showed no significant independent effect on strength outcomes.
Narrative review synthesizing acute muscle protein synthesis (MPS) data and longer-term body-composition outcomes to address whether per-meal protein distribution — independent of total daily intake — affects lean mass accretion. Even distribution across 3–5 meals containing 0.4–0.55 g/kg/meal appears practically optimal, though the size of the distribution effect is modest when total intake is adequate.
Meta-analysis of 49 randomized trials (n = 1,863) examining whether protein supplementation augments resistance-training-induced gains in muscle mass and strength. Protein supplementation produced significant additive gains, with a meta-regression identifying ~1.62 g/kg/day as the breakpoint above which further intake produces no detectable additional benefit.
Crossover trial in 16 young men comparing 40 g pre-sleep casein versus placebo following an evening resistance exercise session. Pre-sleep protein was digested and absorbed during sleep, raised whole-body protein synthesis rates, and increased mixed-muscle protein synthesis overnight.
Meta-analysis of 15 studies establishing a graded dose-response between weekly resistance training set volume and muscle hypertrophy. Higher weekly set counts produced larger hypertrophy effects, with a notable jump observed above approximately 10 sets per muscle group per week.