A large study shows that strength training, combined with protein supplementation, improves walking speed in older adults. Walking speed is an important measure of physical health. A slower walking speed is often associated with a higher risk of falls, disability, cognitive decline, and even death.
What has been investigated?
The researchers studied how strength training with extra proteins affects walking speed in older people. In total, more than 1.100 people participated, aged 62 to 87 years. Participants were both men and women, and they had different health conditions. For example, some had sarcopenia (loss of muscle mass and strength due to aging), obesity or were vulnerable. Healthy elderly people also participated.
How did the research work?
Participants followed a strength training program and in some cases were given extra protein. The strength training consisted of exercises such as squats and bench presses, which train large muscle groups. Training occurred 2 to 7 times per week, with programs lasting between 10 and 24 weeks.
The extra proteins came from different sources, such as milk, whey protein (a fast-absorbing protein from milk), soy protein and casein (a slow-digesting milk protein). The amount of protein varied from 10 to 45 grams per day. In many cases, the protein was consumed immediately after training, as this can promote muscle recovery.
What were the results?
The combination of strength training and protein improved running speed significantly more than strength training alone. This effect was particularly strong in:
- Programs that lasted longer than 12 weeks.
- People who are overweight or obese.
- Taking proteins immediately after training.
Why are these results important?
Walking speed is an important indicator of health and independence in the elderly. Slow walking speed is often associated with an increased risk of falling, loss of mobility and dependency on others. This decline can be counteracted by a combination of strength training and proteins.
Strength training helps to build stronger muscles, while proteins are essential for muscle recovery and building. Older people often have less muscle mass due to anabolic resistance. This means that their body responds less well to training stimuli and protein intake. Taking proteins directly after training can partly compensate for this.
Explanation of important terms
- Sarcopenia: A condition in which muscle mass and strength decrease, usually as a result of aging. This can lead to weakness and an increased risk of falls and fractures.
- Anabolic resistance: A decreased response of the muscles to protein and exercise, which is common in the elderly. This makes it more difficult to build or maintain muscle mass.
- Whey protein: A protein that is quickly absorbed by the body. This makes it ideal for muscle recovery immediately after exercise.
What does this mean for the elderly?
The results show that a combination of strength training and extra protein is a simple and effective way to improve the physical health of older adults. Programs that last longer than 12 weeks and protein consumed immediately after training provide the best results.
In addition to physical improvements, maintaining a good walking speed can contribute to an active and independent lifestyle. It is therefore advisable for older people, possibly with supervision, to include strength training in their routine and pay attention to their protein intake.
Conclusion
Strength training combined with protein supplementation is a proven method to improve walking speed and therefore overall physical function in older adults. With a little planning and perseverance, older adults can improve their quality of life and remain independent longer.
Source: Li J, Wang Y, Liu F, Miao YEffect 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)
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and a lover of good music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
My motto: "Don't worry too much, others will do that for you."
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As a 79-year-old, I do not do specific strength training, but I do intensive bike rides - efforts of 4 - 5 hours a few times a week. I started taking extra protein after returning 2 years ago and have also noticed that I recover better and faster from that effort. I hardly eat any meat, which means that I do not get enough protein through regular meals (ideally you should 'take' 1 - 1.2 grams per kg body weight daily).
Here in Thailand, the dairy section of major supermarkets and Seven-Elevens are full of protein drinks containing 28-32 grams of protein – both whey protein and plant-based varieties.
Do you have any advice on which drink is sold at 7/11, e.g. name?