How Protein and Resistance Training Can Help Older Adults Walk Better: What Recent Research Shows
As we age, staying active and maintaining physical health becomes more important than ever. One of the best ways to measure our physical function is by looking at how fast we can walk. If walking speed slows down, it can be a sign of increased risk for things like falls, disability, and even health problems.
But there’s good news! Recent research has found that resistance training (like lifting weights) combined with protein supplementation can help older adults improve their walking speed—and overall health. Let’s break down what this study found and why it’s important for aging well.
What Was Studied?
The study looked at how resistance training combined with protein supplements could improve walking speed in older adults. Walking speed is a key indicator of overall physical health. Slower walking speeds are often linked to a higher risk of falls and disabilities, so improving walking speed can make a big difference in preventing these problems.
Who Took Part in the Study?
The research included over 1,100 older adults, aged between 62 and 87. Some participants had health conditions like sarcopenia (muscle loss due to aging), frailty, or obesity, while others were in generally good health. This made the study relevant for a wide range of older adults.
How Was the Study Done?
The study reviewed 18 different trials where participants did resistance training (like lifting weights or doing squats) while also taking different types of protein supplements. The researchers wanted to see if this combination improved walking speed compared to just doing resistance training alone.
The protein supplements used in the studies included:
- Milk protein
- Whey protein
- Soy protein
- Casein protein
The amount of protein participants took varied from 10 to 45 grams per day (similar to the amount in a protein shake). The timing of when they took the protein also varied. Some people took it after exercise, others after meals, and some at different times of day.
The resistance training in the studies usually involved exercises targeting major muscle groups, like squats, leg presses, and bench presses. Participants worked out between 2 and 7 days a week for periods ranging from 10 to 24 weeks.
What Did the Study Find?
The research found that resistance training combined with protein supplementation improved walking speed in older adults, compared to just resistance training alone. The effect was moderate but still significant.
Key findings from the study:
- Longer interventions (over 12 weeks) had the most noticeable effects. So, sticking with it for a few months is key to seeing results.
- People with overweight or obesity saw the biggest improvements. This may be because protein helps improve muscle quality, especially in those with higher body fat.
- Protein taken after exercise worked best for improving walking speed.
Why Does This Matter?
These findings are important because they show that combining resistance training with protein is a powerful way to improve physical function in older adults. Muscle strength and walking speed tend to decline as we age, but this study shows that we can fight back against these changes by working out and getting enough protein.
Here’s why this combination works so well:
- Resistance training helps build and maintain muscle mass, which is important for strength and balance.
- Protein, especially from high-quality sources like whey or milk, helps muscles recover and grow. Protein contains amino acids like leucine, which is key for muscle repair.
When done together, resistance training and protein can work synergistically to help older adults build more muscle and maintain strength, which is crucial for keeping up walking speed and overall physical health.
Protein Timing: Does It Matter?
The study also looked at when protein was taken, and found that protein taken after exercise was most effective for improving walking speed. This makes sense because after a workout, your muscles are in repair mode and need protein to rebuild.
However, recent research has shown that the “anabolic window” (the idea that the body only uses protein in a short time right after exercise) isn’t as narrow as once thought. In other words, you don’t have to rush to get protein right after exercising—your body can still use it a few hours later. That said, taking protein after exercise might still give a slight edge, especially for older adults who need to maximize muscle recovery.
The Role of Anabolic Resistance in Older Adults
As we age, our muscles become less responsive to protein and exercise. This is called anabolic resistance. It means that older adults may need to be more precise about when and how much protein they consume to get the full benefits of resistance training. Taking protein right after a workout might help older adults overcome this resistance and maximize muscle growth.
How Long Should You Train?
The study found that for significant improvements in walking speed, 12 weeks or more of consistent resistance training and protein supplementation is ideal. So, if you’re looking to make lasting changes, it’s important to commit to a longer-term program.
Practical Tips for Older Adults
Here’s what the findings mean for older adults looking to improve their physical health:
- Do resistance training: Focus on weight-bearing exercises like squats, leg presses, and arm lifts. Aim for at least 2-3 days a week.
- Add protein to your diet: Try getting 1.6 to 2.2 grams of protein per kilogram of body weight each day. You can get this from foods like chicken, fish, eggs, and protein supplements.
- Take protein after exercise: While not absolutely necessary, consuming protein after a workout may help you recover and build muscle faster.
- Stick with it for 12 weeks: For best results, commit to a longer-term plan (around 3 months) to improve walking speed and muscle strength.
What’s Next?
While the results are promising, there are still some questions left to answer. The studies used different types of protein and dosages, so more research is needed to figure out the best protein sources and amounts for older adults. Also, future studies could help determine the most effective timing of protein intake.
Final Thoughts
This research shows that resistance training combined with protein supplementation can significantly improve walking speed and physical function in older adults. By sticking with resistance training and ensuring adequate protein intake—especially after exercise—older adults can help maintain their independence and reduce the risk of falls, disability, and health issues.
If you’re looking to stay strong and active as you age, this combination of exercise and nutrition is a great way to start!
Citation
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)
