Macro partitioning
In pre-frail and frail older adults, a 6-month multi-component exercise program combined with twice-daily protein supplementation (20g per dose) improves grip strength and physical performance regardless of whether the protein source is whey or rice, indicating that total protein quantity and exercise adherence are more critical than protein quality (amino acid profile).
If you are an older adult at risk of frailty, focus on doing regular multi-component exercise (strength, balance, walking) and ensuring you get enough protein (around 40g/day from supplements if needed) rather than stressing about whether the protein is whey or rice. Both work for improving strength and physical performance. If whey causes stomach upset, try rice protein instead.
The results indicate that the quality of protein may not be as important as long as a sufficient amount is consumed. ... No differences were found between the groups (p > 0.05), except the total consumed energy (kJ) (p = 0.014) and fat (g) (p = 0.012) which was significantly lower in WheyPro. ... grip strength (p = 0.004; BL-6 months) and physical performance using SPPB (p = 0.012; BL-6 months) and TUG (p < 0.001; BL-3 months and BL-6 months) improved in both groups
Why this rating
It is a randomized controlled pilot study with a small sample size (n=70) and high dropout rates (24%), limiting statistical power to detect differences between protein types, though within-group improvements were significant.
Source
A Randomized Controlled Pilot Exercise and Protein Effectiveness Supplementation Study (EXPRESS) on Reducing Frailty Risk in Community-Dwelling Older People
Agathe Daria Jadczak et al. · Journal of Nutrition in Gerontology and Geriatrics · 2021
DOI 10.1080/21551197.2021.1886222
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