Mixed
Combining a five-ingredient nutritional supplement (whey, casein, creatine, vitamin D, omega-3) with home-based resistance exercise significantly improves lean mass, strength, and muscle quality in free-living elderly men compared to exercise with a placebo.
For elderly men looking to maintain or build muscle, combining daily intake of a specific multi-ingredient supplement (containing protein, creatine, vitamin D, and omega-3s) with home-based resistance band training (3 days a week) is an effective strategy. This approach improves lean mass, strength, and physical function, particularly for those who are sedentary or have sarcopenia. The key is consistency in both supplementation and progressive resistance exercise.
Appendicular and total lean mass (ASM; +3%, TLM; +2%), lean mass to fat ratios (ASM/% body fat; +6%, TLM/% body fat; +5%), maximal strength (grip; +8%, leg press; +17%), and function (5-Times Sit-to-Stand time; −9%) were significantly improved in the M5 group following HBRE/MIS therapy (pre vs. post tests; p < 0.05).
Why this rating
Randomized, double-blind, placebo-controlled trial with a small sample size (n=32) but rigorous methodology for the population.
Source
A Five-Ingredient Nutritional Supplement and Home-Based Resistance Exercise Improve Lean Mass and Strength in Free-Living Elderly
Mats I. Nilsson et al. · Nutrients · 2020
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