Preserving Fat-Free Mass During Weight Loss: The Synergistic Role of Resistance Exercise and Nutrition
Discover how resistance training and strategic nutrition work together to preserve fat-free mass during weight loss, improving metabolism, strength, and long-term health.
EXERCISENUTRITION
Dr. T.S. Didwal, M.D.(Internal Medicine)
2/7/202616 min read
For decades, weight loss and muscle building were treated as mutually exclusive goals. Conventional wisdom insisted that losing fat required calorie restriction and endurance exercise, while building muscle demanded caloric surplus and heavy lifting—two paths that seemingly could not coexist. Yet modern exercise physiology has revealed that this dichotomy is biologically flawed. The human body is not governed by simplistic calorie arithmetic, but by adaptive systems that respond powerfully to mechanical loading, protein availability, and metabolic signaling.
Between 2025 and 2026, a growing body of high-quality research has fundamentally reshaped our understanding of how resistance training combined with strategic nutrition enables simultaneous fat loss and preservation—or even gain—of lean muscle mass. Large-scale scientometric and bibliometric analyses demonstrate that nutritional strategies for muscle hypertrophy have evolved into a mature, evidence-driven field, moving far beyond generic high-protein advice toward individualized, periodized interventions (Chen, 2025; Basami et al., 2026). Randomized controlled trials further confirm that resistance training— even when performed at home—can preserve muscle function and improve body composition during weight loss in individuals with overweight or obesity (Binmahfoz et al., 2025).
Critically, contemporary reviews now frame resistance training as the cornerstone of high-quality weight loss, defined not by scale weight alone but by preferential fat loss, lean mass preservation, and metabolic resilience across both sexes (Lahav et al., 2026). At the nutritional level, updated systematic reviews with meta-regression show a clear dose-response relationship between dietary protein intake and fat-free mass retention during energy restriction, offering precise guidance for real-world application (Refalo et al., 2025).
Clinical pearls
1. Muscle is Your Metabolic Insurance
Think of muscle as a furnace. While dieting usually slows that furnace down, lifting weights keeps it burning hot, helping you keep the weight off for good.
Scientific Basis: Resistance training preserves Resting Metabolic Rate (RMR) during energy restriction. By maintaining fat-free mass (FFM), you mitigate "metabolic adaptation," a primary driver of weight regain.
2. Protein is the "Shield" for Your Muscle
When you eat fewer calories, your body looks for fuel everywhere—including your muscles. Eating high levels of protein acts like a shield, forcing your body to burn fat instead of your hard-earned muscle.
Scientific Basis: As shown in Refalo et al. (2025), there is a dose-response relationship between protein intake and FFM preservation. Higher leucine-rich protein intake sustains Muscle Protein Synthesis (MPS) even when energy availability is low.
3. The "Scale" is a Liar (Sometimes)
If your clothes fit better and you’re getting stronger, but the scale isn't moving, don't panic! You’re likely swapping heavy, jiggly fat for dense, toned muscle.
Scientific Basis: Body Recomposition occurs when fat loss and hypertrophy happen simultaneously. Changes in body density mean the scale may remain static while waist-to-hip ratios and DEXA-measured body composition improve significantly.
4. Home Workouts are "Real" Workouts
You don't need a fancy gym membership or heavy machines. Your body weight, some bands, or a pair of dumbbells at home can transform your health just as well as a gym.
Scientific Basis: Binmahfoz et al. (2025) demonstrated that home-based interventions provide sufficient mechanical tension to induce hypertrophy and improve muscle function in populations with obesity, proving "access" is not a physiological barrier to results.
5. Totals Trump Timing
Don’t stress about rushing to drink a protein shake the second you finish your workout. What matters most is the total amount of protein and exercise you get by the end of the day.
Scientific Basis: Bibliometric trends (Basami et al., 2026) confirm that while timing (the "anabolic window") has some merit, the cumulative daily volume of resistance training and total daily protein intake are the primary determinants of long-term adaptations.
6. High-Quality vs. Low-Quality Weight Loss
Losing weight isn't always good if you're just becoming a "smaller, weaker version" of yourself. Resistance training ensures you lose "bad" weight (fat) and keep the "good" weight (muscle and bone).
Scientific Basis: Lahav et al. (2026) defines "high-quality weight loss" as the selective reduction of adipose tissue while sparing FFM and bone mineral density. This prevents "sarcopenic obesity" and improves long-term functional longevity.
Understanding the Research Landscape
Weight loss is often pursued with a singular focus on reducing body weight, yet mounting scientific evidence shows that what is lost matters more than the number on the scale. During caloric restriction, individuals commonly lose not only fat mass but also fat-free mass, including skeletal muscle—a loss that carries significant consequences for metabolic health, insulin sensitivity, physical function, and long-term weight maintenance. Preserving lean tissue during weight loss has therefore emerged as a central goal in evidence-based obesity management.
Among all lifestyle interventions, resistance exercise combined with adequate protein intake has consistently demonstrated the strongest protective effect against muscle loss during energy deficit. Unlike aerobic exercise alone or diet-only approaches, resistance training provides a direct anabolic stimulus to skeletal muscle, while dietary protein supports muscle protein synthesis and attenuates catabolism. Together, these interventions shift weight loss toward preferential fat reduction while maintaining metabolic rate and functional capacity.
This article examines the synergistic role of resistance training and nutrition in preserving fat-free mass during weight loss, drawing on randomized controlled trials, meta-analyses, and mechanistic studies in exercise physiology and clinical nutrition. We explore how training intensity, protein dose, energy balance, and individual metabolic context interact to determine lean mass outcomes, and we translate this evidence into practical strategies for clinicians, researchers, and health-conscious individuals seeking sustainable, metabolically healthy weight loss.
Study 1: Chen's Scientometric Analysis – Mapping the Landscape
Chen W. (2025) conducted a scientometric analysis examining research publications about nutritional interventions in muscle hypertrophy from 1992 to 2025. Rather than performing experiments, this study analyzed publication patterns, citation networks, and research trends across thousands of scientific papers.
The analysis revealed three major insights:
Explosive Growth in Research Volume: Publications about resistance training combined with nutritional factors have increased exponentially, with particular acceleration after 2010.
Emerging Research Themes: The field has evolved from basic protein requirements toward sophisticated investigations of amino acid timing, carbohydrate periodization, and micronutrient optimization in the context of resistance exercise.
Global Research Expansion: Scientists from diverse geographic regions now contribute to resistance training research, indicating worldwide recognition of its importance for health and fitness.
Understanding that nutritional interventions in the context of muscle hypertrophy represents a mature, evidence-based field gives you confidence. The strategies detailed in this guide aren't speculative—they're built on decades of peer-reviewed research.
Study 2: Binmahfoz et al. – Real-World Evidence from Home-Based Training
Binmahfoz et al. (2025) conducted a randomized controlled trial (the gold standard in research design) examining how home-based resistance training affects body composition and muscle function specifically in people living with overweight or obesity.
This pilot trial tested whether people could achieve meaningful muscle gains and strength improvements while simultaneously losing weight—without requiring expensive gym memberships or equipment.
The study included individuals dealing with weight management challenges, providing realistic results for the general population (not just gym enthusiasts). Participants followed a home-based resistance training programme while managing their weight, measuring both body composition changes and muscle function improvements.
The results demonstrated several critical points:
Muscle Preservation During Weight Loss: Participants maintained and even increased lean muscle mass despite being in a weight loss phase—a remarkable outcome that contradicts common misconceptions about losing weight.
Functional Strength Gains: Muscle function improved meaningfully, suggesting participants didn't just maintain muscle but actually improved their strength and capability.
Accessibility of Results: Home-based training proved effective, making these benefits accessible to people with time, financial, or transportation constraints.
This study confirms that you don't need expensive gym equipment or facility access to achieve body composition improvements through resistance training. The combination of home-based exercise with nutritional management delivers real results.
Study 3: Lahav, Yavetz, & Gepner – High-Quality Weight Loss Strategies
Lahav, Yavetz, and Gepner (2026) published a comprehensive review in Frontiers in Endocrinology examining resistance training as a key strategy for high-quality weight loss across both men and women. This wasn't a single experiment but a synthesis of multiple studies, providing evidence-based recommendations.
What is "High-Quality Weight Loss"?
Most people focus exclusively on the scale, but high-quality weight loss means losing primarily fat mass while preserving or building lean muscle mass and bone density. This approach prevents the common problem of "skinny fat"—losing weight while becoming weaker and less metabolically healthy.
The review identified several evidence-based principles:
Resistance Training Preserves Lean Mass: When combined with appropriate nutrition, resistance exercise prevents the muscle loss that typically accompanies weight loss from cardio or calorie restriction alone.
Sex Differences May Be Smaller Than Expected: Both men and women respond robustly to resistance training for body composition improvement, though the magnitude of response may vary based on individual factors.
Long-Term Sustainability: High-quality weight loss achieved through resistance training proves more sustainable because preserved muscle maintains a healthier metabolic rate.
When you prioritize resistance training during weight loss, your body preferentially burns fat tissue while sparing muscle tissue. This creates superior outcomes compared to passive weight loss through diet alone.
Study 4: Basami et al. – Trends in Combined Resistance Training and Nutrition Research
Basami, Karimi, Poorhabibi, et al. (2026) conducted a bibliometric analysis of research combining resistance training and nutrition from 2010 to 2024. Like Chen's analysis, this study examined publication patterns rather than conducting experiments, but it focused specifically on the intersection of these two fields.
Research Evolution Over 15 Years
2010-2015: Researchers focused primarily on protein quantity (grams needed for muscle growth)
2015-2020: The field expanded to investigate protein quality, amino acid profiles, and timing of intake
2020-2024: Current research emphasizes personalized nutrition protocols, periodized nutrition strategies, and optimization based on training variables
Key Takeaways from the Trends
Increasing Sophistication: Modern nutritional interventions are far more refined than simple high-protein diets; they incorporate periodization, individual variation, and context-specific optimization.
Multidisciplinary Integration: Research now combines insights from exercise physiology, biochemistry, nutrition science, and sports psychology.
Practical Implementation Focus: Recent studies increasingly examine how recommendations translate to real-world settings and adherence.
Understanding that nutrition science for resistance training has evolved from basic principles to sophisticated strategies validates the importance of science-based nutrition planning rather than generic diet approaches.
Study 5: Refalo, Trexler, & Helms – Protein and Fat-Free Mass Preservation
Refalo, Trexler, and Helms (2025) published an updated systematic review with meta-regression examining the critical question: How much dietary protein do resistance-trained individuals need to preserve fat-free mass during weight loss?
This study compiled and analyzed data from multiple randomized controlled trials, using advanced statistical methods to identify the relationship between protein intake and lean muscle preservation.
This research addresses perhaps the most practical question in fitness science: If you're following a resistance training program while trying to lose weight, exactly how much protein should you consume to maintain your hard-earned muscle?
The meta-regression analysis revealed:
Dose-Response Relationship: There's a clear dose-response curve—higher protein intake provides progressively better fat-free mass preservation, with diminishing returns at higher levels.
Context Matters: The relationship between protein intake and muscle preservation depends on several factors:
Degree of caloric restriction (moderate vs. severe)
Training intensity and volume
Individual factors (age, training experience, sex)
Practical Recommendations: For resistance-trained individuals in a weight loss phase, the evidence supports protein intake at the upper end of commonly recommended ranges to maximize lean mass retention.
Instead of generic "0.8g per pound of body weight" recommendations, this research enables personalized protein prescriptions based on your specific training and deficit conditions.
Synthesizing the Evidence: A Unified Framework
These five studies collectively present a comprehensive evidence base:
Chen establishes that nutritional interventions for muscle hypertrophy represent a mature, extensively researched field
Binmahfoz et al. demonstrate that home-based resistance training delivers real body composition improvements
Lahav et al. provide a framework for understanding high-quality weight loss through resistance training
Basami et al. show how research sophistication has evolved toward practical, personalized approaches
Refalo et al. give precise guidance on protein requirements for muscle preservation
All five studies converge on a central truth: Resistance training combined with strategic nutrition produces superior body composition outcomes compared to either approach alone.
Practical Implementation: How to Apply This Research
Building Your Resistance Training Foundation
Progressive overload remains the cornerstone of resistance training. Whether you're using home equipment, gym facilities, or bodyweight, progressively increasing the demands on your muscles drives the adaptations underlying muscle hypertrophy and strength development.
Optimizing Your Nutritional Approach
Establish your baseline protein needs based on your body weight and training intensity
Adjust for your deficit size—more severe caloric restrictions may warrant higher protein intake
Distribute protein throughout the day to optimize muscle protein synthesis across eating occasions
Don't ignore other macronutrients—adequate carbohydrates support training performance, and healthy fats support hormone production
Integration Strategy
The most effective approach combines:
Structured resistance training (3-5 days per week minimum)
Progressive nutrition planning (adequate protein with carbohydrates supporting training)
Consistent execution (adherence matters more than perfection)
Monitoring and adjustment (track body composition changes and adjust protocols based on results)
The Mechanisms Behind Success: How Resistance Training and Nutrition Work Together
Understanding Muscle Protein Synthesis
The magic behind body composition improvement lies in a physiological process called muscle protein synthesis (MPS). When you perform resistance training, you create microscopic damage in muscle fibers. Your body then repairs this damage through protein synthesis, building the muscle back larger and stronger than before.
However—and this is critical—muscle protein synthesis requires two essential ingredients: the training stimulus AND adequate dietary protein. Without both, your efforts in the gym yield suboptimal results. This is where the integration of nutritional interventions with resistance training becomes scientifically invaluable.
The research by Refalo et al. specifically quantifies this relationship. Their meta-regression analysis examined how different protein intake levels affect fat-free mass preservation in calorie-restricted, resistance-trained individuals. The findings suggest that adequate protein consumption during weight loss maintains the hormonal environment and provides the amino acid building blocks necessary for continued muscle protein synthesis even while losing weight.
The Metabolic Rate Advantage
One of the most compelling reasons to prioritize resistance training during weight loss relates to your resting metabolic rate (RMR)—the calories your body burns simply existing. Muscle tissue is metabolically expensive; it requires energy to maintain. When you lose weight through diet alone, your body often sacrifices lean muscle mass, reducing your metabolic rate and making future weight loss progressively harder.
Conversely, resistance training during weight loss preserves lean muscle mass, maintaining a higher metabolic rate. As Lahav, Yavetz, and Gepner documented in their comprehensive review, this creates a virtuous cycle: preserved muscle maintains metabolic rate, which supports long-term weight management and prevents the common problem of regaining weight after a diet.
Individual Response Variation
The bibliometric analysis by Basami et al. reveals that modern resistance training and nutrition research increasingly acknowledges individual variation. Not everyone responds identically to the same training program or nutritional protocol. Factors including genetics, age, sex, training experience, baseline body composition, and even gut microbiota composition influence outcomes.
This understanding explains why generic recommendations often disappoint—they ignore your individual physiology. The most sophisticated approaches emerging from recent research use periodized nutrition strategies that adjust based on individual response tracking through metrics like body composition, strength progression, and training volume tolerance.
Advanced Applications: From Research to Your Reality
Periodized Nutrition for Optimized Results
Beyond simple "eat more protein," the latest research supports periodized nutrition strategies that vary macronutrient intake based on your training phase:
Hypertrophy Focus Phase: Higher caloric intake with moderate protein (0.8-1.0g per pound of body weight) and adequate carbohydrates to support training volume and muscle protein synthesis.
Strength Development Phase: Maintained protein intake while slightly reducing overall calories, emphasising nutrient density and micronutrient sufficiency for optimal neuromuscular function.
Body Composition Phase: Higher protein intake (0.9-1.2g per pound) with moderate caloric restriction to maximize fat loss while preserving muscle mass—the exact scenario Refalo et al. analyzed.
Leveraging Home-Based Training Advances
Binmahfoz et al.'s demonstration that home-based resistance training produces meaningful body composition improvements has profound practical implications. You don't need sophisticated equipment. Progressive challenge can come from:
Resistance bands (cost-effective and surprisingly challenging)
Adjustable dumbbells (versatile for all movement patterns)
Bodyweight exercises with tempo manipulation (slowing down movements dramatically increases difficulty)
Unilateral training (single-limb exercises increase demand)
Increased training density (more volume in less time)
The key isn't equipment sophistication—it's progressive overload consistently applied within your nutritional framework.
Science-Based Nutrition Strategies for Common Goals
For Weight Loss While Maintaining Muscle
Establish your baseline caloric needs (multiply body weight in pounds by 14-16, adjusting based on activity level)
Create a modest deficit (10-20% below maintenance, not extreme restriction)
Prioritize protein intake (0.8-1.2g per pound, depending on deficit magnitude per Refalo et al.)
Distribute protein throughout the day (3-4 gram amounts per meal optimize muscle protein synthesis)
Maintain carbohydrates (40-50% of calories) to support resistance training performance
Include healthy fats (20-30% of calories) for hormonal health
For Muscle Building and Strength Development
Establish a modest surplus (10-15% above maintenance calories)
Consume adequate protein (0.7-1.0g per pound of body weight)
Prioritize carbohydrate intake (4-6g per kilogram of body weight for training support)
Train with progressive overload (consistent strength development in your resistance training)
Ensure adequate recovery (7-9 hours sleep, stress management, deloading weeks)
For Body Recomposition (Simultaneous Muscle Gain and Fat Loss)
Maintain caloric balance (eat roughly your maintenance calories)
Emphasize protein intake (1.0-1.2g per pound of body weight)
**Prioritize resistance training volume and progressive overload
Include moderate cardiovascular activity (preventing excessive fat gain while building muscle)
Track body composition rather than scale weight (which fluctuates with water, glycogen, and day-to-day variation)
Addressing Common Misconceptions
Myth 1: "I'll Get Too Bulky From Resistance Training"
Reality: Building significant muscle requires both consistent resistance training AND a caloric surplus—conditions you control. If you're in a caloric deficit (common during weight loss), you physically cannot build large amounts of muscle while losing fat. The research shows resistance training during weight loss prevents muscle loss, not builds excessive bulk.
Myth 2: "Women and Men Need Different Approaches"
Reality: Lahav, Yavetz, and Gepner's review examined both sexes and found both respond effectively to resistance training for high-quality weight loss. While hormone differences exist, the fundamental principles—progressive resistance training with adequate nutrition—apply universally.
Myth 3: "You Need Expensive Supplements"
Reality: While some supplements have evidence (creatine monohydrate, beta-alanine), the research emphasizes nutrition fundamentals. Protein from food sources works excellently—whether from chicken, eggs, beans, or dairy. Supplementary protein powder serves convenience, not necessity.
Myth 4: "Cardio Ruins Muscle Gains"
Reality: Moderate cardiovascular exercise (2-3 sessions weekly at moderate intensity) doesn't meaningfully interfere with muscle development when nutrition is adequate and resistance training is prioritized. Excessive endurance training can interfere, but balanced fitness combines resistance and cardiovascular work.
Myth 5: "You Have to Train at a Gym"
Reality: Binmahfoz et al.'s research explicitly demonstrated home-based resistance training produces significant body composition improvements. Programming, consistency, and progressive challenge matter far more than location.
Measuring Success: Beyond the Scale
The research emphasizes that meaningful progress involves multiple metrics:
Body Composition: Direct measurement through DEXA scans, hydrostatic weighing, or bioelectrical impedance reveals fat mass and lean mass changes independently. This matters because muscle is denser than fat—you could lose fat while gaining muscle and not see scale weight decrease.
Strength Metrics: Track your resistance training progression—the weight you lift, repetitions you complete, or difficulty of progressions. Strength improvements indicate your resistance training is driving physiological adaptations.
Performance Capacity: Notice improvements in daily activities (carrying groceries, climbing stairs, lifting children) that reflect real-world muscle function improvements.
Circumference Measurements: Simple measurements of waist, hip, chest, and limb circumference often reveal changes the scale misses.
How Clothes Fit and How You Feel: Often overlooked, but meaningful—improved body composition typically becomes apparent in how your clothes fit and your energy levels.
The Timeline for Results
Research suggests meaningful body composition changes appear within:
2-4 weeks: Improved muscle function, better training capacity, slight strength gains
4-8 weeks: Noticeable body composition changes (improved muscle definition, changed measurements)
8-12 weeks: Significant visible transformation if consistent with both resistance training and nutrition
12+ weeks: Substantial body composition remodeling, improved body confidence and capability
Individual timelines vary based on adherence, starting body composition, training experience, and nutritional precision.
Frequently Asked Questions
Q1: Do I Really Need to Do Resistance Training to Lose Weight Effectively?
A: While cardio and diet-only approaches produce weight loss, resistance training dramatically improves the quality of that weight loss. Binmahfoz et al.'s research shows that resistance training during weight loss preserves muscle function and lean mass, leading to better long-term results and maintained metabolic health.
Q2: How Much Protein Do I Actually Need?
A: According to Refalo et al.'s meta-analysis, the answer depends on your specific situation. For resistance-trained individuals in a weight loss phase, recommendations generally range from 0.7-1.2g per pound of body weight, with higher intakes beneficial under more severe caloric restrictions.
Q3: Can I Get Results From Home-Based Training?
A: Absolutely. Binmahfoz et al.'s pilot trial specifically demonstrated that home-based resistance training produces meaningful body composition and strength improvements. You don't need fancy equipment—consistency and progressive challenge matter most.
Q4: Is There a Best Type of Resistance Training for Weight Loss?
A: The research doesn't identify one "best" method. Different resistance training approaches (varying rep ranges, frequencies, exercises) can be effective when combined with appropriate nutritional support and structured progressively.
Q5: Does Sex Matter for These Results?
A: Lahav, Yavetz, and Gepner (2026) specifically examined both men and women, finding both respond well to resistance training for high-quality weight loss. Individual variation often exceeds sex-based differences, though some sex-specific considerations exist.
Q6: How Long Before I See Results?
A: The timeframe varies individually, but most research suggests meaningful body composition changes become apparent within 8-12 weeks with consistent resistance training and appropriate nutrition. However, immediate benefits (improved strength, better energy levels) often appear within 2-3 weeks.
Q7: Can I Combine Resistance Training With Other Types of Exercise?
A: Yes. Resistance training forms the foundation for body composition improvement, but combining it with moderate cardiovascular exercise and incorporating flexibility work creates a well-rounded fitness approach.
Q8: What if I Have Previous Injuries or Limitations?
A: Resistance training can be adapted to accommodate virtually any limitation through exercise selection, range-of-motion modification, and load adjustment. The key is finding movements your body can perform safely and progressively challenging them. Professional guidance from a strength coach or physical therapist optimizes this process.
Q9: How Important is Meal Timing?
A: Recent research suggests meal timing is far less critical than overall daily protein intake and consistency. While consuming protein around training times is convenient, daily totals matter more than timing perfection.
Author’s Note
This article was written to bridge the persistent gap between exercise science research and real-world application. In both clinical practice and public health discourse, resistance training and nutrition are still too often treated as separate—or even competing—interventions. The contemporary scientific literature tells a very different story. When examined collectively, high-quality randomized trials, systematic reviews, and large-scale bibliometric analyses converge on a clear conclusion: resistance training, when paired with strategic nutrition, is foundational to healthy body composition, metabolic resilience, and sustainable weight management. The studies synthesized here were selected deliberately for their methodological rigor and complementary perspectives—ranging from mechanistic meta-regression analyses to pragmatic home-based training trials. Rather than promoting novelty or extremes, this article emphasizes physiological plausibility, consistency of evidence, and long-term adherence. All interpretations prioritize biological nuance, individual variability, and translational relevance. The goal is not to prescribe a single “optimal” protocol, but to equip readers—clinicians, researchers, trainers, and informed individuals—with a scientifically grounded framework for decision-making. As the field continues to evolve toward personalization and precision, the core principles outlined here remain remarkably stable: load the muscle, fuel the system, and respect human biology.
Medical Disclaimer
This article is for educational purposes only and does not constitute medical advice, diagnosis, or treatment. Exercise and nutrition recommendations may not be appropriate for everyone and vary based on individual health status, medical history, and medications. Readers should consult a qualified healthcare professional before starting or changing any exercise or dietary program, especially if they have chronic medical conditions, are pregnant, or are recovering from illness or injury. The author and publisher are not responsible for any adverse outcomes resulting from the use of this information.
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References
Basami, M., Karimi, M., Poorhabibi, H., Sadeghi, A., & Amini, M. A. (2026). Trends in research combining resistance training and nutrition: A bibliometric analysis (2010–2024). Sport Sciences for Health, 22, 70. https://doi.org/10.1007/s11332-026-01653-5
Binmahfoz, A., Johnston, L., Dunning, E., Gray, C. M., & Gray, S. R. (2025). The effects of a home-based resistance training programme on body composition and muscle function during weight loss in people living with overweight or obesity: A randomized controlled pilot trial. Nutrition & Metabolism, 22, 90. https://doi.org/10.1186/s12986-025-00986-1
Chen, W. (2025). Nutritional interventions in muscle hypertrophy research: A scientometric analysis within the context of resistance training (1992–2025). Journal of Health, Population and Nutrition, 44(1), 272. Retrieved from https://jhpn.biomedcentral.com/articles/10.1186/s41043-025-01031-w
Lahav, Y., Yavetz, R., & Gepner, Y. (2026). Resistance training as a key strategy for high-quality weight loss in men and women. Frontiers in Endocrinology, 16, Article 1725500. https://www.frontiersin.org/articles/10.3389/fendo.2026.1725500/full
Refalo, M. C., Trexler, E. T., & Helms, E. R. (2025). Effect of dietary protein on fat-free mass in energy-restricted, resistance-trained individuals: An updated systematic review with meta-regression. Strength and Conditioning Journal. https://doi.org/10.1519/SSC.0000000000000888