Nutrition: building tissue, supporting exercise and tolerating fuel
· 2 min read
First published:
Research through: 23 January 2026
Four older foundational reviews separate lean-mass adaptation with resistance exercise, glycogen and subsequent capacity after short recovery, carbohydrate solutions during prolonged exercise, and repeated feeding practice. All precede the January cutoff; none is a new weekly discovery.
Selected historical research available by this Friday. Sources from earlier weeks are foundational context, not news from this week. Present-day revision; no exhaustive surveillance claim.
Topics: Fueling
Finding
In randomized trials of healthy adults undertaking resistance exercise, additional dietary protein produced a small extra gain in lean body mass compared with lower-protein control conditions.
Limitations: Evidence for this selected outcome was moderate. Lean body mass is not identical to muscle mass or running performance. Blinding and measurement methods varied; most interventions used animal protein. The review reported industry funding and author ties.
Evidence level: Moderate evidence
Finding
A review linked muscle glycogen availability with subsequent endurance capacity after short recovery.
Limitations: A narrative synthesis cannot prescribe an individual recovery meal.
Evidence level: Practice-informed
Study context: Narrative review. Athletes and active adults following prolonged exercise
Finding
A meta-analysis found an overall endurance-performance benefit from carbohydrate solutions compared with control, while the best dose and composition remained uncertain.
Limitations: Varied exercise tests and risk-of-bias concerns limit certainty; drinks are not evidence for every gel, brand or ultra-distance target.
Evidence level: Moderate evidence
Finding
A systematic review suggests repeated feeding around exercise may reduce gut discomfort; effects on other gastrointestinal outcomes were inconsistent.
Limitations: Few heterogeneous studies, mainly male participants, do not establish an optimal protocol or protection from intestinal injury.
Evidence level: Moderate evidence
Interpretation
First name the goal: muscle adaptation and readiness for another endurance bout are different outcomes. The lean-mass finding cannot select an endurance supplement. Recovery context depends on the next session and the available food; no new intake target is issued. The useful distinction is between an adaptation outcome, an exercise-performance outcome and gastrointestinal tolerance. A small lean-mass gain is not evidence for better race fueling. A pooled carbohydrate benefit does not choose a gel or intake rate. Gut practice may help symptoms in some settings, but tolerance is not proof of protection from intestinal injury. When reviewing your existing fueling plan, keep the intended purpose and the tolerated format separate. These findings do not set a protein dose, carbohydrate target or a progression through persistent symptoms.
Further reading: current guides
Update history
- · Present-day editorial reassessment; expanded evidence where supported and added an edition illustration. Historical edition date retained.
- · Added distinct pre-cutoff context while retaining the reviewed findings and existing illustration.
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