Whey protein comes from dairy and has a great record of effectiveness. Gym lurkers who desire a bulgy physique love the stuff. The protein powder succeeds as an essential part of one’s anti-aging bag of tricks. There are so many benefits for women and men. Recent studies demonstrate positive effects for whole-body wellness, though especially for muscle mass and strength.
Older Women’s Whey Protein
As the body ages, muscles naturally lose strength and mass. Preserving muscle in women—who naturally have less muscle mass than men—is particularly important. Whey protein has about four times more protein than the same amount of low-fat milk or a cooked egg, making it an ideal supplement for building muscle. Doctors hoped to answer the question, when is the best time to take whey protein, before or after exercise?
In this study, 70 older women, aged at least 60, took a placebo or 35 grams of whey protein before or after three resistance training sessions per week for 12 weeks. Prior to the study, the women had practiced resistance training to pre-condition their bodies. A third group got a placebo both times.
Compared to placebo, women who had taken whey protein either before or after resistance training saw increases in skeletal muscle mass, lower limb lean soft tissue, muscular strength, and functional capacity.
“It didn’t seem to matter when women took whey protein,” doctors said, continuing, “Skeletal muscle mass, muscle strength, and functional capacity all increased regardless of timing.” Also, signs of oxidative stress decreased after taking whey any time.
Reference: Nutrients; May, 2018, Vol. 10, No. 5, 563
Reference: Journal of the International Society of Sports Nutrition; May, 2018, Published Online
Rebuild Muscle After an Illness
Older adults lose muscle mass from inactivity and illness. In this study, 16 men and 15 women, aged 65 to 80, took 30 grams of whey protein, or 30 grams of collagen peptides, per day, for five weeks. Whey is a complete protein, rich in leucine and all essential amino acids, while collagen peptides are lower in these nutrients.
For two weeks during the five-week study, participants limited daily walking to 750 steps and reduced food by 500 calories per day. The diet added 725 mg of protein per pound of body weight. After this, participants returned to normal activity for one week. Both groups lost muscle mass, but the whey group recovered more skeletal muscle mass after resuming normal muscle-building activities.
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