Mixed
Combining resistance exercise with protein or amino acid supplementation does not significantly enhance muscle strength gains compared to exercise alone in most older adults, though it may improve muscle size in specific frail subgroups.
If you are an older adult doing resistance training, you do not need to buy protein or amino acid supplements to get stronger. Exercise alone is effective for strength. However, if you are frail or have sarcopenia, adding a protein drink (10-20g) or HMB (3g/day) to your exercise routine might help you gain a small amount of muscle mass, but do not expect a dramatic strength boost from the supplement itself.
There was no interaction between protein or essential amino acid supplementation with exercise training on muscle strength in six of the studies considered... However, an increase of 0.8 kg in lean mass was observed following HMB supplementation of healthy older adults... and interactive effects were observed on lean body mass, among frail older men and women participating in a resistance exercise training program, following provision of a protein-supplemented drink consumed twice per day.
Why this rating
Based on a review of 17 heterogeneous studies with inconsistent results; no meta-analysis was performed.
Source
Prevention and optimal management of sarcopenia: a review of combined exercise and nutrition interventions to improve muscle outcomes in older people
Siân Robinson et al. · Clinical Interventions in Aging · 2015
DOI 10.2147/cia.s55842
Related findings · Mixed
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