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Full texts of the selected articles were subsequently assessed for inclusion, with exclusion reasons documented
consult a licensed medical provider for any post-surgical care decisions
Instead, focus on what actually works: Progressive strength training with proper periodization Adequate protein (25-40g per meal, 4+ eating occasions daily for optimal muscle protein synthesis) Sufficient calories (slight surplus for muscle gain) Quality sleep for recovery and growth hormone production Creatine monohydrate one of the few supplements with robust evidence (3-5g daily) For those focused on muscle building, our High Protein Meal Plan delivers 35g+ protein per meal with 500+ calories to support your goals
If the population is different, are the results of RCTs still valid
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