Upper Body Strength: How diet, lifestyle, and supplements may provide benefits.

Examine Database: Upper Body Strength

Intervention	Grade	Evidence	Effect
Whey Protein	D	Participants: 3513	No effect
Creatine	B	Participants: 243	Small Increase
Casein	D	Participants: 47	No effect
Branched-Chain Amino Acids		Participants: 47
Dietary Protein		Participants: 47

Whey Protein

Participants: 3513

No effect

Creatine

Participants: 243

Small Increase

Casein

Participants: 47

No effect

Branched-Chain Amino Acids

Participants: 47

Participants: 47

No effect

Small Increase

No effect

Branched-Chain Amino Acids

Dietary Protein

Research FeedRead all studies

Does a ketogenic diet negatively affect strength gains?

In this meta-analysis of randomized controlled trials in resistance-trained adults, a ketogenic diet with sufficient protein did not influence strength and power in the squat and bench press, compared to a nonketogenic diet.

The relationship between proximity to failure and muscle size and strength

High load vs. low load resistance exercise

Autoregulated resistance exercise: Is listening to your body unhelpful?

If you think a placebo is caffeine, does it help you lift?

Examine Database References

Creatine - Christiano R R Alves, Bianca M Santiago, Fernanda R Lima, Maria C G Otaduy, Ana Luisa Calich, Aline C C Tritto, Ana Lúcia de Sá Pinto, Hamilton Roschel, Cláudia C Leite, Fabiana B Benatti, Eloisa Bonfá, Bruno GualanoCreatine supplementation in fibromyalgia: a randomized, double-blind, placebo-controlled trialArthritis Care Res (Hoboken).(2013 Sep)
Creatine - Dos Santos EEP, de Araújo RC, Candow DG, Forbes SC, Guijo JA, de Almeida Santana CC, Prado WLD, Botero JPEfficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis.Nutrients.(2021-Oct-24)
Whey Protein - Naclerio F, Larumbe-Zabala EEffects of Whey Protein Alone or as Part of a Multi-ingredient Formulation on Strength, Fat-Free Mass, or Lean Body Mass in Resistance-Trained Individuals: A Meta-analysis.Sports Med.(2016-Jan)
Whey Protein - Kuo YY, Chang HY, Huang YC, Liu CWEffect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis.Nutrients.(2022-Oct-10)
Whey Protein - Kamińska MS, Rachubińska K, Grochans S, Skonieczna-Żydecka K, Cybulska AM, Grochans E, Karakiewicz BThe Impact of Whey Protein Supplementation on Sarcopenia Progression among the Elderly: A Systematic Review and Meta-Analysis.Nutrients.(2023-Apr-23)
Whey Protein - Nasimi N, Sohrabi Z, Nunes EA, Sadeghi E, Jamshidi S, Gholami Z, Akbarzadeh M, Faghih S, Akhlaghi M, Phillips SMWhey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.Adv Nutr.(2023-Jul)
Dietary Protein - Kokura Y, Ueshima J, Saino Y, Keisuke MEnhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis.Clin Nutr ESPEN.(2024 Jun 24)