Macro partitioning
Daily ingestion of 10g low-dose acidified milk protein combined with low-to-moderate intensity exercise training significantly increases lean body mass in healthy older adults compared to isocaloric carbohydrate.
If you are an older adult looking to maintain or build muscle, you do not need to consume large amounts of protein at once. Consuming just 10 grams of high-quality milk protein daily, preferably after light-to-moderate exercise like bodyweight movements or medicine ball exercises, can help increase lean body mass over 6 months. This approach is easier to maintain than large doses and avoids the burden of consuming large volumes of supplements.
We conclude that low-dose milk protein supplementation (10 g of protein/day) combined with low-to-moderate intensity exercise training is associated with increased muscle mass... in healthy older adults.
Why this rating
Randomized, double-blind, placebo-controlled trial with a large sample size (n=122) and long duration (6 months), though limited to healthy older adults.
Source
Effects of low-dose milk protein supplementation following low-to-moderate intensity exercise training on muscle mass in healthy older adults: a randomized placebo-controlled trial
Kyosuke Nakayama et al. · European Journal of Nutrition · 2020
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