Micronutrients & recovery
Leucine supplementation (isolated or enriched) improves lean body mass, muscle strength, and physical functioning in sarcopenic or elderly populations.
Ensure your protein sources are rich in leucine, or consider leucine-enriched protein supplements. Studies show this can improve muscle mass and walking ability in older adults, especially those with sarcopenia. However, more research is needed for Indian populations.
Compared to placebo, 12-week supplementation of leucine enriched protein was shown to significantly improve lean body mass adjusted for weight in Korean healthy adults aged 50 years and above [87]. An improvement in walking time, lean mass, and respiratory muscle function was documented in sarcopenic elderly following 13 weeks of supplementation of leucine compared to placebo [88].
Why this rating
Based on specific RCTs, but the paper notes that human study results for protein in general are 'still inconclusive' and data for Indians is lacking.
Source
Nutrition in the prevention and management of sarcopenia - A special focus on Asian Indians
Shinjini Bhattacharya et al. · Osteoporosis and Sarcopenia · 2022
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