Mixed
Twice-daily consumption of a multi-ingredient supplement containing 30g whey protein, 2.5g creatine, 500 IU vitamin D, 400mg calcium, and 1500mg n-3 PUFA stimulates significant gains in lean body mass and strength in healthy older men, independent of exercise.
For healthy older men, taking a specific mix of whey protein, creatine, vitamin D, calcium, and fish oil twice daily can build muscle and strength even without exercise. Adding resistance and high-intensity interval training on top of this supplement yields even greater strength gains. This approach addresses the high variability in how older adults respond to single nutrients.
We conclude that twice daily consumption of a multi-ingredient nutritional supplement increased muscle strength and lean mass in older men.
Why this rating
Randomized controlled trial with double-blind design, though sample size is modest (n=49) and duration is relatively short (20 weeks).
Source
A whey protein-based multi-ingredient nutritional supplement stimulates gains in lean body mass and strength in healthy older men: A randomized controlled trial
Kirsten E. Bell et al. · PLoS ONE · 2017
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