Protein after resistance training increased senior walking speed – meta-analysis May 2024

---

Effect of Protein Supplementation Combined With Resistance Training in Gait Speed in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

J Aging Phys Act. 2024 May 15;32(5):668-678. doi: 10.1123/japa.2023-0285. .Behind $25 paywall
sJuan Li 1, Yahai Wang 1, Fang Liu 2, Yu Miao 3

Background: We aimed to evaluate the effectiveness of the combination of protein supplementation and resistance training (RT), compared with RT alone or combined with a placebo, in improving gait speed.

Methods: We searched PubMed, Web of Science, Cochrane Library, and SPORTDiscus databases, and 18 randomized controlled trials with 1,147 older participants were included for meta-analysis. Data were pooled as the effect sizes (Hedges' g) with 95% confidence interval (CI) of the gait speed (in meters per second). The random-effect meta-analysis, subgroup analyses, meta-regression, and sensitivity analysis were conducted.

Results: The combination of protein supplementation and RT significantly improved gait speed (Hedges' g: 0.52 m/s, 95% confidence interval [0.17, 0.86], p = .005; I2 = 86.5%) compared with the RT alone. The subgroup analyses revealed that the significant improvement in gait speed postprotein intervention plus RT was observed only in participants who consumed protein after RT (Hedges' g: 0.90 m/s, 95% confidence interval [0.46, 1.33], p = .001; I2 = 79.6%). The pooled result did not significantly change after excluding any single study at one time or excluding smaller studies with large effect sizes.

Conclusions: Protein supplementation combined with RT could significantly improve the gait speed of older adults compared with RT alone. This positive effect is more pronounced in people who consume protein after RT.

---

Study is reviewed at Examine.com

• “The types of supplemental protein used in the studies included milk, whey protein, soy protein, casein, and protein mixtures. The supplemental protein doses ranged from 10 to 45 grams daily, with some studies dosing protein based on body weight, with up to 1.5 grams per kilogram of body weight per day. Protein intake was timed based on the time of day (morning, afternoon, and evening), meal intake (after breakfast, lunch, and dinner), or timing of resistance training (after exercise). The control groups received a carbohydrate-based placebo drink or no intervention.”
• "The resistance training protocols varied across studies but typically included exercises that targeted major muscle groups, such as squats, leg press, and bench press. The volume typically included multiple sets of 8 to 12 repetitions per exercise. The frequency of resistance training was 2 to 7 times per week, with intensities ranging from 50% to 80% of the participants' 1-repetition maximum (1RM). The duration of the intervention ranged from 10 to 24 weeks, with a median duration of 12 weeks."
• "esearch indicates that consumption of 1.6 to 2.2 grams of protein per kilogram of body weight per day is needed to optimize results.[3]"

---

15 References

1. Abellan van Kan G, Rolland Y, Andrieu S, Bauer J, Beauchet O, Bonnefoy M, Cesari M, Donini LM, Gillette Guyonnet S, Inzitari M, Nourhashemi F, Onder G, Ritz P, Salva A, Visser M, Vellas B Gait speed at usual pace as a predictor of adverse outcomes in community-dwelling older people an International Academy on Nutrition and Aging (IANA) Task Force.J Nutr Health Aging.(2009 Dec)
2. Li J, Wang Y, Liu F, Miao Y Effect of Protein Supplementation Combined With Resistance Training in Gait Speed in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.J Aging Phys Act.(2024 Oct 1)
3. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adultsBr J Sports Med.(2018 Mar)  PDF
4. Aragon AA, Tipton KD, Schoenfeld BJ Age-related muscle anabolic resistance: inevitable or preventable?Nutr Rev.(2023-Mar-10)
5. Zhao H, Cheng R, Song G, Teng J, Shen S, Fu X, Yan Y, Liu C The Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis.Int J Environ Res Public Health.(2022 Nov 22)
6. Kwon HE, Ko N, Yuk D, Choi SW, Koh SE Improved Muscle Mass and Function With Protein Supplementation in Older Adults With Sarcopenia: A Meta-Analysis.Ann Rehabil Med.(2023-Oct)
7. Adam CE, Fitzpatrick AL, Leary CS, Hajat A, Ilango SD, Park C, Phelan EA, Semmens EO Change in gait speed and fall risk among community-dwelling older adults with and without mild cognitive impairment: a retrospective cohort analysis.BMC Geriatr.(2023 May 25)
8. Takayanagi N, Sudo M, Yamashiro Y, Chiba I, Lee S, Niki Y, Shimada H Predictivity of daily gait speed using tri-axial accelerometers for two-year incident disability among Japanese older adults.Sci Rep.(2022 Jun 16)
9. Studenski S, Perera S, Patel K, Rosano C, Faulkner K, Inzitari M, Brach J, Chandler J, Cawthon P, Connor EB, Nevitt M, Visser M, Kritchevsky S, Badinelli S, Harris T, Newman AB, Cauley J, Ferrucci L, Guralnik J Gait speed and survival in older adults.JAMA.(2011 Jan 5)
10. Marzuca-Nassr GN, Alegría-Molina A, SanMartín-Calísto Y, Artigas-Arias M, Huard N, Sapunar J, Salazar LA, Verdijk LB, van Loon LJC Muscle Mass and Strength Gains Following Resistance Exercise Training in Older Adults 65-75 Years and Older Adults Above 85 Years.Int J Sport Nutr Exerc Metab.(2024 Jan 1)
11. Guimarães-Ferreira L, Cholewa JM, Naimo MA, Zhi XI, Magagnin D, de Sá RB, Streck EL, Teixeira Tda S, Zanchi NE Synergistic effects of resistance training and protein intake: practical aspects.Nutrition.(2014 Oct)
12. Ely IA, Phillips BE, Smith K, Wilkinson DJ, Piasecki M, Breen L, Larsen MS, Atherton PJ A focus on leucine in the nutritional regulation of human skeletal muscle metabolism in ageing, exercise and unloading states.Clin Nutr.(2023 Oct)
13. Brad J Schoenfeld The mechanisms of muscle hypertrophy and their application to resistance trainingJ Strength Cond Res.(2010 Oct)
14. Schoenfeld BJ, Aragon AA Is There a Postworkout Anabolic Window of Opportunity for Nutrient Consumption? Clearing up Controversies.J Orthop Sports Phys Ther.(2018-Dec)
15. Addison O, Marcus RL, Lastayo PC, Ryan AS Intermuscular fat: a review of the consequences and causes.Int J Endocrinol.(2014)

---

VitaminDwiki – Muscles and Vitamin D - many studies contains

To build muscles you need more than just Vitamin D
   also need Exercise, Protein, Magnesium, Omega-3, and activated Vitamin D Receptors
     In fact, Vitamin D monotherapy sometimes DECREASES muscles.
Notes on Vitamin D Receptor:
Vitamin D Receptors get vitamin D in the blood to the muscle cells
Approximately 20% of people have poor vitamin D receptors
As people age, their Vitamin D receptors also become less activated
There are 12+ low-cost activators for the Vitamin D Receptor
142+ VitaminDWiki pages have MUSCLE in the title
Dr. Greger on Vitamin D and Muscles - May 2020
Vitamin D Supplements for Increasing Aging Muscle Strength

• "We have known for more than 400 years that muscle weakness is a common presenting symptom of vitamin D deficiency"
• conservative "U.S. Preventive Services Task Force, the official prevention guideline setting body, and the American Geriatric Society to “recommend vitamin D supplementation for persons who are at high risk of falls.”
• AGS recommends 4,000 IU to capture 92 percent of the population"

---

VitaminDwiki – Sarcopenia (muscle loss) fought by Vitamin D, exercise and protein - many studies

---

VitaminDwiki – Protein aids muscle gain – meta-analysis March 2018

---

VitaminDWiki - Protein, muscles, bones and Vitamin D - many studies

---

Note: Pea protein has all of the amino acids needed to build muscles

Not all of the protein powders are complete
Orgain, which I take, is complete. 50,000 people buy it monthly on Amazon