THE STRAIGHT TALK Recent research shows aging adults face declining muscle function that impacts mobility and independence [1]. A 2024 meta-analysis challenges the notion that resistance training alone is optimal, finding that combining protein supplementation with resistance training significantly improves walking speed in older adults [2]. This matters because walking speed predicts falls, disability, and mortality in seniors [1]. The key takeaway: timing protein intake after exercise and maintaining the program for over 12 weeks produces the best results [2].
QUICK TAKE Study focused on: Effects of protein supplementation combined with resistance training on walking speed in older adults Key findings:
- Protein + resistance training improved walking speed more than training alone
- Benefits were greater when protein was consumed post-exercise
- Programs longer than 12 weeks showed better results
- Current practice: Many seniors do resistance training without optimizing protein intake
THE SCIENCE BREAKDOWN What They Studied:
- Type: Systematic review and meta-analysis
- Scope: 18 randomized controlled trials
- Participants: 1,100+ older adults (ages 62-87, 53% men)
- Time span: 10-24 weeks (median 12 weeks)
- Focus: Walking speed changes with protein supplementation
What They Found:
- Protein supplementation enhanced resistance training effects on walking speed [2]
- Post-exercise protein timing showed superior results [2]
- Programs >12 weeks demonstrated stronger improvements [2]
- Overweight/obese participants showed greater benefits [2]
What This Means:
- Protein supplementation amplifies resistance training benefits
- Timing matters – post-exercise consumption is optimal
- Longer interventions (>12 weeks) needed for best results
- Benefits may be more pronounced in certain populations
- Impacts fall risk and mortality reduction [9]
SUPPLEMENT CONSIDERATIONS First-Line Options:
- Basic Option: Whey or mixed protein supplements What to look for: Complete protein sources with essential amino acids Best for: Post-exercise consumption Skip if: Dairy allergies or intolerances
Usage Guidelines:
- Starting point: 10-45g daily
- Timing: Post-exercise preferred
- Assessment period: Minimum 12 weeks
- Monitoring: Walking speed progress
Before Starting: □ Consult healthcare provider □ Check protein source tolerance □ Assess kidney function □ Review medication interactions
REMEMBER: Supplements complement, not replace, dietary protein
BOTTOM LINE What The Study Really Found:
- Combined approach beats resistance training alone
- Post-exercise timing optimizes benefits
- 12+ weeks needed for significant improvement
- Works better for some populations
What This Means For You:
- Add protein to your resistance training routine
- Time intake after workouts when possible
- Commit to at least 12 weeks
- Monitor progress through walking speed
Action Steps:
- If considering protein supplementation:
- Get medical clearance
- Choose appropriate protein source
- Plan post-exercise consumption
- Commit to 12+ weeks
- Skip it if:
- Kidney problems
- Protein intolerance
- Unable to maintain 12+ weeks
- Already meeting protein needs through diet
The Bigger Picture: This research provides evidence for a combined approach to maintaining physical function in aging adults. While promising, results vary by population and individual factors [4]. The findings support broader research on preventing age-related functional decline [10].
STUDY REFERENCES: Primary Study: Li J, Wang Y, Liu F, Miao Y. Effect of Protein Supplementation Combined With Resistance Training in Gait Speed in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. J Aging Phys Act. 2024 Oct 1.
Supporting Research: [1-5] As cited in document.
References
- ^Abellan van Kan G, Rolland Y, Andrieu S, Bauer J, Beauchet O, Bonnefoy M, Cesari M, Donini LM, Gillette Guyonnet S, Inzitari M, Nourhashemi F, Onder G, Ritz P, Salva A, Visser M, Vellas BGait speed at usual pace as a predictor of adverse outcomes in community-dwelling older people an International Academy on Nutrition and Aging (IANA) Task Force.J Nutr Health Aging.(2009 Dec)
- ^Li J, Wang Y, Liu F, Miao YEffect of Protein Supplementation Combined With Resistance Training in Gait Speed in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.J Aging Phys Act.(2024 Oct 1)
- ^Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SMA systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)
- ^Aragon AA, Tipton KD, Schoenfeld BJAge-related muscle anabolic resistance: inevitable or preventable?Nutr Rev.(2023-Mar-10)
- ^Zhao H, Cheng R, Song G, Teng J, Shen S, Fu X, Yan Y, Liu CThe Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis.Int J Environ Res Public Health.(2022 Nov 22)
- ^Kwon HE, Ko N, Yuk D, Choi SW, Koh SEImproved Muscle Mass and Function With Protein Supplementation in Older Adults With Sarcopenia: A Meta-Analysis.Ann Rehabil Med.(2023-Oct)
- ^Adam CE, Fitzpatrick AL, Leary CS, Hajat A, Ilango SD, Park C, Phelan EA, Semmens EOChange in gait speed and fall risk among community-dwelling older adults with and without mild cognitive impairment: a retrospective cohort analysis.BMC Geriatr.(2023 May 25)
- ^Takayanagi N, Sudo M, Yamashiro Y, Chiba I, Lee S, Niki Y, Shimada HPredictivity of daily gait speed using tri-axial accelerometers for two-year incident disability among Japanese older adults.Sci Rep.(2022 Jun 16)
- ^Studenski S, Perera S, Patel K, Rosano C, Faulkner K, Inzitari M, Brach J, Chandler J, Cawthon P, Connor EB, Nevitt M, Visser M, Kritchevsky S, Badinelli S, Harris T, Newman AB, Cauley J, Ferrucci L, Guralnik JGait speed and survival in older adults.JAMA.(2011 Jan 5)
- ^Marzuca-Nassr GN, Alegría-Molina A, SanMartín-Calísto Y, Artigas-Arias M, Huard N, Sapunar J, Salazar LA, Verdijk LB, van Loon LJCMuscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years.Int J Sport Nutr Exerc Metab.(2024 Jan 1)
- ^Guimarães-Ferreira L, Cholewa JM, Naimo MA, Zhi XI, Magagnin D, de Sá RB, Streck EL, Teixeira Tda S, Zanchi NESynergistic effects of resistance training and protein intake: practical aspects.Nutrition.(2014 Oct)
- ^Ely IA, Phillips BE, Smith K, Wilkinson DJ, Piasecki M, Breen L, Larsen MS, Atherton PJA focus on leucine in the nutritional regulation of human skeletal muscle metabolism in ageing, exercise and unloading states.Clin Nutr.(2023 Oct)
- ^Brad J SchoenfeldThe mechanisms of muscle hypertrophy and their application to resistance trainingJ Strength Cond Res.(2010 Oct)
- ^Schoenfeld BJ, Aragon AAIs There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies.J Orthop Sports Phys Ther.(2018-Dec)
- ^Addison O, Marcus RL, Lastayo PC, Ryan ASIntermuscular fat: a review of the consequences and causes.Int J Endocrinol.(2014)
