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
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