Nutrition Rules That Stick

A 2018 meta-analysis in the British Journal of Sports Medicine led by Stuart Phillips concluded that dietary protein supplementation measurably augments resistance‑training gains and shows diminishing returns past higher intakes, a finding that many recent fitness threads appear to be echoing. (bjsm.bmj.com) The International Society of Sports Nutrition’s 2017 position stand names creatine monohydrate the most effective ergogenic supplement for high‑intensity work and lean‑mass gains and outlines standard protocols including a 3–5 g/day maintenance dose after any loading phase. (link.springer.com) A 2014 review on sleep and athletic performance summarized evidence that acute sleep restriction impairs strength, power and recovery markers, and contemporary sleep guidance from the National Sleep Foundation emphasizes consistent sleep as part of training regimens. (link.springer.com) The American College of Sports Medicine’s hydration guidance recommends starting exercise euhydrated with roughly 5–7 mL/kg of fluid about 4 hours beforehand and replacing fluids during exercise at rates commonly advised around 200–300 mL every 10–20 minutes to limit excessive dehydration. (osaa.org) Controlled interventions on meal preparation, including a 6‑week Advance Quantity Meal Preparation (AQMP) pilot, have shown increases in home‑cooked meal consumption and improved dietary behaviors, backing the thread’s emphasis on planning food ahead of workouts. (jneb.org) Position statements on resistance training progression—from the ACSM’s Progression Models to 2021 hypertrophy recommendations from IUSCA—explicitly state that systematic progressive overload (adjusting load, volume, or reps) is necessary for continued adaptation and recommend increasing load by roughly 2–10% when an athlete consistently exceeds target repetitions. (tourniquets.org)