Macro partitioning
Whey protein supplementation significantly increases appendicular skeletal muscle mass index and gait speed in older adults with sarcopenia compared to placebo or routine consultation.
If you are an older adult diagnosed with sarcopenia, adding whey protein supplements to your diet can help increase your muscle mass and improve your walking speed. You do not necessarily need to combine this with resistance training to see benefits in muscle mass and gait speed, though training may offer additional strength benefits. Aim for 9.6 to 40 grams of whey protein per serving, taken 1-3 times daily, over a period of at least 8 weeks.
In WP group versus (vs.) Isocaloric placebo (PLA)/ Routine consultation (RC) group, WP significantly increased the appendicular skeletal muscle mass index (SMD: 0.47, 95%CI: 0.23, 0.71), appendicular skeletal muscle mass (SMD: 0.28, 95%CI: 0.11, 0.45) and gait speed (SMD: 1.13, 95%CI: 0.82, 1.44) in older patients with sarcopenia.
Why this rating
Meta-analysis of 10 RCTs with 1154 participants, rated as 'high-level meta-evidence' by NutriGrade (score >8).
Source
Improving sarcopenia in older adults: a systematic review and meta-analysis of randomized controlled trials of whey protein supplementation with or without resistance training
Ming-Lin Li et al. · The journal of nutrition health & aging · 2024
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