At 12Reps, we believe that age should never be a barrier to strength, vitality, or physical performance. For older adults, maintaining muscle strength and function is key to staying active and independent. Whey protein supplementation, when paired with resistance training, offers a scientifically-backed way to combat muscle loss and improve physical performance.
Here’s what you need to know about whey protein’s powerful benefits for older adults, supported by evidence from leading studies.
The Problem: Muscle Loss in Older Adults
As we age, the natural process of sarcopenia, age-related muscle loss, leads to decreased strength, slower metabolism, and reduced mobility. Without intervention, these changes can impact quality of life and increase the risk of falls and injuries.
What if a simple addition to your diet—whey protein—could help slow down muscle loss and enhance physical performance?
The Role of Whey Protein in Muscle Health
Builds Muscle Strength and Size
Whey protein is a high-quality protein source rich in leucine, an amino acid critical for muscle protein synthesis. Supplementing with whey protein enhances muscle growth and strength, especially when combined with resistance training.
Scientific Evidence: A systematic review by Al-Rawhani et al. (2024) concluded that whey protein supplementation significantly improves muscle strength and physical performance in older adults, particularly when paired with resistance exercise (Al-Rawhani et al., 2024).
Combats Sarcopenia
Sarcopenia accelerates muscle loss in older adults, but whey protein supplementation helps to slow this process by supporting muscle maintenance and recovery.
Scientific Evidence: A review by Cuyul-Vásquez et al. (2023) found that whey protein supplementation during resistance training effectively increases skeletal muscle mass and strength in older adults with sarcopenia (Cuyul-Vásquez et al., 2023).
Improve Physical Performance
Whey protein not only builds muscle but also improves functional performance, such as walking speed, balance, and strength for everyday activities.
Scientific Evidence: Research by Mertz et al. (2021) demonstrated that daily protein supplementation, with or without resistance training, improves muscle function and size in healthy older adults over the course of one year (Mertz et al., 2021).
Why Whey Protein Works So Well
Rapid Absorption: Whey protein is quickly absorbed, making it ideal for post-workout recovery.
High Leucine Content: Leucine stimulates muscle protein synthesis, helping repair and build muscle tissue.
Complements Resistance Training: When paired with strength exercises, whey protein maximises the benefits of your workouts.
How to Use Whey Protein Effectively
Timing Matters: Consume whey protein within 30-60 minutes after resistance training for optimal recovery.
Dosage: Aim for 20-30 grams of whey protein per serving, depending on your body weight and activity level.
Pair with Resistance Training: Combine whey protein with regular strength training for the best results.
The 12Reps app provides tailored resistance training plans to complement your supplementation routine, ensuring you achieve maximum benefits.
Strengthen Your Future with Whey Protein and 12Reps
Whey protein isn’t just a supplement, it’s a powerful tool to help older adults maintain strength, mobility, and independence. Paired with the expert-guided workouts available on the 12Reps app, you’ll unlock the full potential of your body, no matter your age.
Download the 12Reps app today to access personalised strength training plans and tips on optimising whey protein supplementation.
Because age is just a number when you’re building strength for life.
References
1. Al-Rawhani AH, Adznam SN, Abu Zaid Z, Md Yusop NB, M Sallehuddin H, Alshawsh MA. Effectiveness of whey protein supplementation on muscle strength and physical performance of older adults: A systematic review and meta-analysis of randomized clinical trials. Clin Nutr. 2024;43(10):2412-2426. doi: 10.1016/j.clnu.2024.08.033.
2. Cuyul-Vásquez I, Pezo-Navarrete J, Vargas-Arriagada C, Ortega-Díaz C, Sepúlveda-Loyola W, Hirabara SM, Marzuca-Nassr GN. Effectiveness of Whey Protein Supplementation during Resistance Exercise Training on Skeletal Muscle Mass and Strength in Older People with Sarcopenia: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(15):3424. doi: 10.3390/nu15153424.
3. Mertz KH, Reitelseder S, Bechshoeft R, Bulow J, Højfeldt G, Jensen M, Schacht SR, Lind MV, Rasmussen MA, Mikkelsen UR, Tetens I, Engelsen SB, Nielsen DS, Jespersen AP, Holm L. The effect of daily protein supplementation, with or without resistance training for 1 year, on muscle size, strength, and function in healthy older adults: A randomized controlled trial. Am J Clin Nutr. 2021;113(4):790-800. doi: 10.1093/ajcn/nqaa372.
