Macro partitioning
High-quality protein supplementation (whey) during and after step reduction improves muscle protein synthesis recovery compared to low-quality protein (collagen) or no specific supplementation.
When recovering from a period of reduced activity, ensure you are eating high-quality protein (like whey, eggs, or meat) rather than just any protein source. In a study, older adults who took whey protein recovered their muscle-building capacity after inactivity, while those who took collagen (which lacks some essential amino acids) did not. Aim for about 1.6 grams of protein per kilogram of body weight daily, prioritizing high-quality sources.
whey protein proved to be superior in stimulating rates of MPS above the SR period with no effect of collagen peptide supplementation
Why this rating
Based on specific human trials (McGlory et al.) cited in the review.
Source
The Impact of Step Reduction on Muscle Health in Aging: Protein and Exercise as Countermeasures
Sara Y. Oikawa et al. · Frontiers in Nutrition · 2019
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