Macro partitioning
Milk protein supplementation (10-15g) combined with resistance training significantly increases lean body mass (LBM) in older adults (≥60 years), whereas whey protein at the same dose range shows a negative effect on LBM gains.
For adults over 60 engaging in resistance training, consuming 10-15 grams of milk protein daily (e.g., from milk or dairy products) alongside your workouts helps increase lean body mass. Interestingly, using whey protein isolate at this same low dose did not help and may have hindered gains, suggesting that the full spectrum of milk proteins (casein/whey ratio) in whole milk protein is more effective for this age group than isolated whey.
A dose of 10–15 g of milk protein supplementation was sufficient to augment RT-induced LBM/FFM. Intriguingly, four out of five studies show negative effect of whey protein supplementation at the same dose range (or even higher) compared with control supplementation (−0.49 kg, 95% CI: −0.69, −0.29, I2 = 14%, Z = 4.82, p < 0.001).
Why this rating
Based on a systematic review and meta-analysis of 17 RCTs, though heterogeneity (I2=88%) is noted for the overall milk protein effect.
Source
Effects of Milk Protein in Resistance Training-Induced Lean Mass Gains for Older Adults Aged ≥ 60 y: A Systematic Review and Meta-Analysis
Ling-Pi Huang et al. · Nutrients · 2021
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