Mixed
Combining resistance exercise with high-quality protein ingestion (specifically whey) induces a synergistic increase in muscle protein synthesis and net positive protein balance, effectively counteracting age-related sarcopenia.
To build or maintain muscle as you age, combine resistance exercise with protein. You don't need to lift extremely heavy weights; lifting lighter weights to the point of fatigue or doing more sets works just as well and is safer. Eat about 20-40 grams of high-quality protein (like whey, chicken, or soy) with each meal, especially around your workouts. Don't rely on leucine supplements alone; focus on whole protein sources.
Combining the resistance exercise-induced rise in MPS with feeding results in an additive effect on MPS and marked increase in NPB (MPS > > MPB)... Repeated bouts of resistance exercise together with feeding therefore result in periodic increases in accretion of proteins and, ultimately, muscle hypertrophy.
Why this rating
Based on a review of multiple studies including clinical trials in older adults, though it is a review paper rather than a single primary RCT.
Source
Interactions between exercise and nutrition to prevent muscle waste during ageing
Leigh Breen et al. · British Journal of Clinical Pharmacology · 2012
DOI 10.1111/j.1365-2125.2012.04456.x
Related findings · Mixed
- Bariatric surgery (VSG and RYGB) is the most effective and sustainable treatment for obesity, producing marked and sustained weight loss that non-surgical interventions cannot match.Strong
- Severely protein-deficient diets (2–3% energy) induce lean body mass loss and metabolic imbalance, whereas adequate protein intake (0.66 g/kg/d minimum) is a prerequisite for maintaining muscle, bone, and physiological function.Strong
- For patients with Class III obesity (BMI >39.9 kg/m2), metabolic bariatric surgery (MBS) is significantly more effective than any currently approved medication, with BilioPancreatic Diversion (BPD) showing the highest estimated weight loss.Strong
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →