Micronutrients & recovery
Multinutrient supplementation combined with exercise does not consistently improve muscle strength, size, or physical performance in older adults compared to exercise alone.
Do not rely on multinutrient supplements to improve your muscle strength or size. The evidence is inconsistent, and they do not reliably add benefit to exercise. Focus on resistance training and a balanced diet rather than expensive fortified drinks or complex supplements.
The majority of supplements used in these studies also included protein, but were distinct from the protein/amino acid studies in which multiple micronutrients were not included in the supplements... The studies were diverse in terms of the participants included... supplementation strategies... The main message is that enhanced benefits of exercise training, when combined with dietary supplementation, have been shown in some trials... but that existing evidence is inconsistent.
Why this rating
Review of 6 heterogeneous studies with varying formulations and outcomes.
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
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This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →