Increased Lean Body Mass and Strength in Healthy Older Men
In a recent study, Kirsten Bell and colleagues from McMaster University (Hamilton, Ontario, Canada) investigated the impact of whey protein supplementation in healthy older men with an average age of 73.(2) In the 20-week, two-phase, randomized, controlled trial, 49 men were allocated to consume either a whey protein supplement (30 g whey protein, 2.5 g creatine, 500 IU vitamin D, 400 mg calcium, and 1500 mg of omega-3 fatty acids), or 22 g of maltodextrin, twice daily.
In phase one of the study, participants consumed only the supplements for six weeks, while in phase two, the participants continued the supplementation along with a daily exercise routine for 12 weeks. The primary study outcomes were isotonic strength and changes in lean body mass.
During the first phase, the group consuming the whey protein supplement experienced statistically significant gains in strength and lean body mass, while no such changes were seen in the maltodextrin group. After phase two, both groups saw increases in strength; however, the whey group also had significantly greater upper body strength compared to the maltodextrin group, indicating the whey supplement’s ability to support strength and increase lean body mass in healthy older men.
2. Bell KE et al., “A whey protein-based multi-ingredient nutritional supplement stimulates gains in lean body mass and strength in healthy older men: A randomized controlled trial,” PLoS One, vol. 12, no. 7. Published online July 18, 2017.
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