Staying strong becomes a bigger priority as we get older. Many people exercise regularly, eat more protein and reach for protein shakes, believing they are doing everything possible to protect their muscles as they age.
However, research highlighted by UNILAD suggests that protein powder alone may not be enough. A study conducted by Tufts University found that adults over the age of 65 who took a daily whey protein supplement did not build more muscle than those who took a placebo.
Unexpected findings
The study followed 141 adults aged 65 and older over a period of 24 weeks. Participants were randomly assigned either a whey protein supplement or a placebo while researchers tracked changes in muscle strength, balance, body composition and physical performance.
Blood tests showed that people taking whey protein had higher levels of IGF-1, a hormone linked to muscle growth. Despite this biological response, researchers found no meaningful increase in muscle mass compared with the placebo group.
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Why it matters
The findings may be explained by sarcopenia, the gradual loss of muscle mass and strength that naturally occurs with ageing. The condition becomes more common after middle age and can increase the risk of falls, fractures and reduced mobility.
Researchers say the results do not mean older adults should stop consuming protein. Instead, the study suggests that protein supplements alone may not be enough to stimulate additional muscle growth once age-related muscle loss has begun.
Current recommendations from the Mayo Clinic still emphasise the importance of getting enough protein each day, particularly for older adults.
Many experts also recommend combining adequate protein intake with regular resistance training and physical activity, as exercise remains one of the most effective ways to maintain muscle strength later in life.
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While whey protein may still help older adults meet their daily protein needs, the study indicates that it should not be viewed as a standalone solution for building muscle after the age of 65.
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