Post-exercise provision of 40 g of protein during whole body resistance training further augments strength adaptations in elderly males.


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Background: In elderly populations, low intake of dietary protein exacerbates the
effects of sarcopenia and anabolic resistance, so, protein supplementation to
maximise muscle protein synthesis, has the potential to be an effective intervention
strategy. Aim: This study aimed to determine the effects of a low and high dose of
protein, ingested immediately post-exercise, during a resistance training programme
in novice elderly males. Method: Twenty-four healthy elderly (70.5±5.1, years)
Caucasian males were recruited for this study (body mass: 92.4±14.9 kg; fat free mass:
61.4±7.6 kg; fat mass: 31.2±10.2 kg). After exclusion criteria were applied, 18 males
participated. Participants continued with their normal habitual dietary intake and were
allocated into two matched groups, which were then randomly assigned to either a low
(20 g) or high (40 g) dose intervention. Following the determination of 1 repetition
maximums (1RM) participants completed 10 x 3d-1 wk resistance training and
consumed protein supplements immediately following exercise. Results: Significantly
greater improvements in chest press (p = 0.014, ɳp2 0.34) shoulder press (p = 0.005,
ɳp2 0.43) and leg extension strength (p = 0.014, ɳp2 0.34), were observed following
the 40 g dose, resulting in larger performance improvements of 19.1, 21.1, and 16.1%
respectively, compared to the 20 g dose. Conclusion: Findings suggest that ingesting
40 g of protein following resistance exercise, produces greater responses to training
than 20 g, in novice elderly males, and may be an important nutritional strategy which
should be used when prescribing resistance exercise in the elderly.
Original languageEnglish
Number of pages28
JournalResearch in Sports Medicine
Early online date1 Jun 2020
Publication statusE-pub ahead of print - 1 Jun 2020


  • muscle protein synthesis
  • exercise prescription
  • anabolic resistance
  • sarcopenia
  • muscle strength
  • fat free mass


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