Macro partitioning
Essential amino acid (EAA) supplementation enriched with leucine effectively augments daily and per-meal protein intake in older adults without suppressing appetite or compromising total energy intake, unlike intact protein sources such as whey.
If you are an older adult struggling to eat enough protein to maintain muscle, try an EAA supplement enriched with leucine (3-15g) taken as a gel or liquid before or between meals. Unlike protein shakes, these won't make you feel too full to eat your regular food, helping you hit your protein goals without losing energy intake. Combine this with resistance exercise for the best results, especially if you have sarcopenia or obesity.
The findings demonstrated that EAA-based supplementation may be an effective strategy to facilitate an increased protein intake without compromising intakes of other macronutrients and ultimately energy intake... appetite ratings were not significantly suppressed compared to the control condition, while this was not the case for a 15 g EAA-matched whey protein condition.
Why this rating
The paper is a review citing acute studies and a few chronic trials; evidence is mixed for chronic muscle mass gains in healthy older adults but strong for acute MPS stimulation and non-satiating properties.
Source
The efficacy of essential amino acid supplementation for augmenting dietary protein intake in older adults: implications for skeletal muscle mass, strength and function
Theocharis Ispoglou et al. · Proceedings of The Nutrition Society · 2020
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