Mixed
Combining whey protein supplementation with resistance training significantly increases handgrip strength in older adults with sarcopenia compared to placebo or routine consultation.
For older adults with sarcopenia, combining whey protein supplements with resistance training is an effective strategy to improve handgrip strength. While resistance training alone is beneficial, adding whey protein ensures adequate protein intake to support muscle repair and growth. Aim for 9.6-40g of whey protein per serving, taken 1-3 times daily, alongside 2-5 sessions of resistance training per week for at least 8 weeks.
In WP with RT group vs. PLA/ RC group, there was significant increase in handgrip strength (SMD: 0.67, 95%CI: 0.29, 1.04).
Why this rating
Meta-analysis of RCTs, high-level evidence.
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
DOI 10.1016/j.jnha.2024.100184
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