Protein and strength training help maintain muscle as you age

The scientists analysed data from 235 randomised controlled trials involving 20,980 older people. They compared different sources of protein and different types of exercise. The most notable improvements in muscle mass and leg strength were associated with a combination of whey protein and strength training exercises.

Important: this doesn't mean that all older people need to buy protein supplements immediately. For chronic conditions, especially kidney disease, diabetes or serious cardiovascular problems, any dietary and exercise changes are best discussed with a doctor. The study shows direction, not a one-size-fits-all prescription for every person.

Details

Age-related muscle loss is called sarcopenia. Not only muscle mass decreases with it, but also strength, stability, walking speed, and the ability to perform common household activities. The problem becomes especially noticeable in old age, when it is more difficult for the body to build and repair muscle tissue.

The authors of the new paper studied which combinations of protein and exercise give the best results. The analysis included studies that tested different sources of protein: whey, soya, casein, milk, collagen, meat, rice, oatmeal and other variants. They also compared different types of activity: strength training, aerobic exercise and multi-unit programmes.

Strength training is not necessarily heavy barbells. This category includes exercises with dumbbells, rubber bands, weight machines or your own body weight. Their task is to give the muscles resistance, to which the body responds by strengthening muscle fibres.

According to the results of the analysis, the best way to increase muscle mass and leg strength was the combination of whey protein plus strength training. The article states that this combination ranked first in its effects on muscle mass and leg strength, and the confidence of the evidence for these measures was moderate.

But for mobility and daily function, the picture was a little different. Whey protein combined with multi-component training worked best on mobility-related tests: getting up from a chair, the "get up and walk" test, and general mobility.

It makes sense. To simply increase strength, especially in the legs, resistance exercises are important. And to make it easier for a person to walk, stand up, balance and move around in everyday life, strength alone is not enough. You also need balance, coordination, endurance and regular movement.

Why exactly has whey protein been found to be noticeable? It is a protein made from whey. It is quickly digested and is rich in essential amino acids, including leucine. Leucine is involved in triggering muscle protein synthesis, the process by which muscles recover and strengthen after exertion.

Whey protein is not the only possible source. Protein can be obtained from dairy products, fish, eggs, meat, legumes, nuts and other foods. Supplements can be convenient, but they don't replace a complete diet and they don't work on their own without movement.

Why it matters

Sarcopenia develops gradually, so it's easy to overlook. A person may simply start walking more slowly, get tired more often, avoid stairs, find it harder to get out of a chair or get out of the house less. But it's changes like these that often set off a chain of loss of independence.

The new study is important because it compares not just one way, but many options at once. It shows that for older people, it's not just the amount of protein that matters, but also the source of protein and the type of exercise. Protein gives the body building material, and exercise creates an incentive to use that material for muscle.

The practical conclusion is cautious: older people are more likely to benefit from combining adequate protein intake with safe resistance exercise. For mobility, it is better to add not only strength training, but also other types of activity - walking, balance, coordination exercises.

But you should start with your health condition in mind. In case of weakness, joint pain, high risk of falls or chronic diseases, it is better to choose a programme together with a doctor, physiotherapist or physical therapy specialist.

Background

Muscle begins to gradually shrink as early as middle age, and this process often accelerates after the age of 60-65. It is affected by less movement, chronic disease, inflammation, hormonal changes and the fact that the body responds less well to normal amounts of protein.

According to Health, citing recommendations from the National Council on Aging, people over 65 are often advised to aim for about 1-1.2 grams of protein per kilogram of body weight per day, unless there are contraindications. But the exact requirement depends on health, weight, activity and medical conditions.

In the past, older people were often advised to walk more, and this is really important for the heart, blood vessels and stamina. But to preserve muscle, walking alone is usually not enough. Muscles need a resistance signal - that is, a load where they work against a weight, a band, an exercise machine or your own body.

That's why strength training is increasingly seen as part of healthy aging, rather than an activity just for the young or athletes.

Source

Che-Li Lin, Shih-Wei Huang, Hung-Chou Chen, Mao-Hua Huang, Tsan-Hon Liou, Chun-De Liao, "Explore the Optimal Treatment Regimen Across Combinations of Variate Protein Sources and Exercise Modalities and Its Associated Factors in Older Adults: A Network Meta-Analysis and Meta-Regression of Randomised Controlled Trials," Nutrients, 2026.

In the study, the authors conducted a network meta-analysis of 235 randomised controlled trials involving 20,980 older adults. They compared 10 protein sources and three types of exercise: strength, aerobic, and multi-unit exercise. The combination of whey protein and strength training showed the best results for muscle mass and leg strength; for mobility, the combination of whey protein and multicomponent exercise was most promising.