Macro partitioning
High-quality protein-based multi-ingredient supplementation (MIS) containing whey/casein, creatine, vitamin D, calcium, and fish oil significantly mitigates anabolic resistance in obese older adults, whereas low-quality protein (collagen) fails to support lean mass or strength gains despite matching total protein intake.
For older adults with excess body fat, simply eating enough protein is not enough to build muscle. You need high-quality protein sources (whey/casein) that are rich in leucine and essential amino acids. Combining this with creatine, vitamin D, and omega-3s is significantly more effective than using low-quality proteins like collagen, even if the total protein grams are the same.
The M5 group showed greater improvements in LM (ASM; +2% vs. −0.8%), LM/body fat ratios (ASM/FM; +3.8% vs. −5.1%), allometric LM (ASM/BMI; +1.2% vs. −2.5%), strength (leg press; +17% vs. −1.4%)... vs. the PLA group (p < 0.05).
Why this rating
Subgroup analysis of an RCT (n=20), double-blind, placebo-controlled.
Source
Obesity and Metabolic Disease Impair the Anabolic Response to Protein Supplementation and Resistance Exercise: A Retrospective Analysis of a Randomized Clinical Trial with Implications for Aging, Sarcopenic Obesity, and Weight Management
Mats I. Nilsson et al. · Nutrients · 2024
DOI 10.3390/nu16244407
Related findings · Macro partitioning
- Total daily protein intake of 1.6 g/kg/day is sufficient for maximizing resistance training-induced muscle gains, with an upper confidence interval of 2.2 g/kg/day.Strong
- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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 →