Macro partitioning
Whey protein supplementation (35g) combined with resistance training increases skeletal muscle mass, muscular strength, and functional capacity in pre-conditioned older women, regardless of whether the protein is consumed immediately before or immediately after the training session.
If you are an older woman doing resistance training, adding 35 grams of whey protein on your training days will help you build muscle and strength. It does not matter if you drink it before or after your workout; just ensure you are getting it on the days you exercise. This strategy helps combat age-related muscle loss (sarcopenia) and improves daily functional ability.
Whey protein supplementation was effective in promoting increases in SMM, muscular strength, and functional capacity in pre-conditioned older women, regardless of supplementation timing.
Why this rating
Randomized, double-blind, placebo-controlled clinical trial with a relatively large sample size (n=66 completers) and specific population targeting.
Source
Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial
Hellen C.G. Nabuco et al. · Nutrients · 2018
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