Research
Macro partitioning
Milk protein supplementation improves muscle strength (1RM knee extension) in older adults only when the daily protein dose is ≥ 22 g; doses below 22 g do not significantly improve strength.
If your goal is to increase your strength (e.g., leg press or knee extension weight) through resistance training, ensure you are consuming at least 22 grams of milk protein daily. Lower doses (10-15g) may help maintain muscle mass but are insufficient for improving strength in older adults.
GoodConditionalHIGH confidence
For milk-based protein supplementation, RT-induced improvements in muscle strength were observed only when the protein doses ≥22 g (+0.66 kg, 95% CI: 0.07, 1.25, I2 = 0%, Z = 2.18, p = 0.03).
Why this rating
Based on subgroup analysis of 10 studies with low heterogeneity (I2=0%).
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
Meta-analysis · 17 studiesCited 16×
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