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With age, people experience a progressive loss of muscle mass
and strength that can seriously reduce functional abilities.
Weight training can be an important way to counteract this
process. Proper diet, especially consuming protein after a
workout, can also
help to gain muscle size and strength. Does it matter when
this protein is ingested, though?
A recent study in The Journal of Physiology determined
the importance of when a protein supplement was taken after
exercise in seniors. Thirteen 70- to 80-year-old men completed
a resistance-training program consisting of three strength
exercises (leg press, knee extension, and lat pulldown - a
back exercise) done on fitness equipment, performed three
times per week. Seven of the men took a protein supplement
within five minutes of exercise, while the remaining six took
the supplement two hours later.
 After 12 weeks, leg muscle size, isokinetic strength (force
against a nonmoving object), and overall lean body mass increased
in the immediate-supplementation group only. Both groups increased
the amount of weight used in their workouts - but the immediate-supplementation
group increased their strength by a larger margin.
If you are advancing into your senior years, it’s especially
important that you maintain a regular workout to retain your
ability to perform daily physical tasks. Regular resistance
training or weightlifting can successfully prevent or slow
muscle and tissue loss. Also, be sure to eat a protein supplement
or high-protein food - poultry, fish, eggs, milk, beans -
immediately after you work out. Protein is the building block
your muscles require for repair and growth.
Reference:
Esmarck B, Andersen JL, Olsen S, et al. Timing of postexercise
protein intake is important for muscle hypertrophy with resistance
training in elderly humans. The Journal of Physiology
2001:535, pp. 301-311.
For more information on senior health, go to https://www.chiroweb.com/tyh/senior.html
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