Starting with protein
Proteins are the building blocks of muscle and bone, and they signal the muscle-building process. With age, the body’s capacity to use protein declines, making it harder to maintain skeletal muscle — a condition known as sarcopenia.
Physical activity and resistance training counteract age-related muscle loss. Adequate daily protein matters alongside training. A daily whey protein supplement, derived from milk, may be a relevant addition to the dietary regimen of older adults seeking to preserve muscle mass.
Older women often fall short of protein needs
Many older women do not reach recommended protein intake, with consequences for health. In a study of 387 women aged 60–90 years, 25% did not reach the recommended protein intake[1]. The lower intake was also associated with poorer physical performance and higher body fat in the participants.
Collagen vs Whey for muscle support
Collagen is a popular supplement among mature women. A study indicates whey protein is more effective than collagen at influencing muscle readiness to grow. The effect was more pronounced when whey was combined with exercise[2].
Whey enhances the effects of resistance training in older women
A study followed a group of older women over 12 weeks of weight training. Participants who took 35 g of whey protein increased strength, muscle mass, and walking capacity more than participants taking 35 g of carbohydrate[3].
Whey supports lean and fat mass balance in older women
Whey protein had a positive effect on lean and fat mass in study participants. Participants taking 35 g of whey protein increased lean mass and prevented fat mass gain over 18 months, compared with 35 g of carbohydrate[4]. Whey was more effective when combined with exercise: women taking 35 g of whey protein after weight training reduced total body and trunk fat more than carbohydrate over 12 weeks[5].
Whey can support moderate-intensity exercise
Even moderate-intensity exercise has measurable effects on age-related muscle loss, and whey protein contributes to those effects. In a six-month study, 22 g of whey after home-based resistance training (body weight and elastic bands) increased muscle mass, strength, and walking speed in older women[6].
Cardiovascular risk and whey protein
Postmenopausal women are at increased risk of cardiovascular disease[7]. Increases in cholesterol levels during menopause contribute to that risk. Whey protein has been shown to help offset some of these risk factors by lowering cholesterol level and blood pressure. In a study, two daily servings of 28 g of whey protein reduced blood pressure and blood fats in participants with mildly elevated blood pressure[8].
Hair thinning during menopause
Hormonal change during menopause can result in hair thinning, experienced by up to 60% of women before the age of 60. Whey protein contains the sulphur amino acids methionine and cysteine[9], which form part of keratin which is the major hair protein[10]. Whey protein therefore contributes building blocks for hair as well as muscle.
Ageing cannot be reversed but staying stronger and healthier with age is supported by an active lifestyle and adequate high-quality protein. Whey protein, as a complete protein, is a practical supplement option.
References:
[1]L Gregorio, J Brindisi, A Kleppinger, R Sullivan, K M Mangano, J D Bihuniak, A M Kenny, J E Kerstetter, K L Insogna. Adequate dietary protein is associated with better physical performance among post-menopausal women 60-90 years. J Nutr Health Aging. 2014;18(2):155-60.
[2]Sara Y Oikawa, Michael J Kamal, Erin K Webb, Chris McGlory, Steven K Baker, Stuart M Phillips. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708-718.
[3]Hellen C G Nabuco, Crisieli M Tomeleri, Paulo Sugihara Junior, Rodrigo R Fernandes, Edilaine F Cavalcante, Melissa Antunes, Alex S Ribeiro, Denilson C Teixeira, Analiza M Silva, Luís B Sardinha, Edilson S Cyrino. Effects of Whey Protein Supplementation Pre- or Post-Resistance Training on Muscle Mass, Muscular Strength, and Functional Capacity in Pre-Conditioned Older Women: A Randomized Clinical Trial. Nutrients. 2018 May 3;10(5):563.
[4]Violeta Stojkovic, Christine A Simpson, Rebecca R Sullivan, Anna Maria Cusano, Jane E Kerstetter, Anne M Kenny, Karl L Insogna, Jessica D Bihuniak. The Effect of Dietary Glycemic Properties on Markers of Inflammation, Insulin Resistance, and Body Composition in Postmenopausal American Women: An Ancillary Study from a Multicenter Protein Supplementation Trial. Nutrients. 2017 May 11;9(5):484.
[5]H C G Nabuco, C M Tomeleri, P Sugihara Junior, R R Fernandes, E F Cavalcante, D Venturini, D S Barbosa, A M Silva, L B Sardinha, E S Cyrino. Effects of pre- or post-exercise whey protein supplementation on body fat and metabolic and inflammatory profile in pre-conditioned older women: A randomized, double-blind, placebo-controlled trial. Nutr Metab Cardiovasc Dis. 2019 Mar;29(3):290-300.
[6]Hiroyasu Mori, Yasunobu Tokuda. Effect of whey protein supplementation after resistance exercise on the muscle mass and physical function of healthy older women: A randomized controlled trial. Geriatr Gerontol Int. 2018 Sep;18(9):1398-1404.
[7]Anjana R Nair, Aiswarya J Pillai, Nandini Nair. Cardiovascular Changes in Menopause. Curr Cardiol Rev. 2021;17(4).
[8]Ágnes A Fekete, Carlotta Giromini, Yianna Chatzidiakou, D Ian Givens, Julie A Lovegrove. Whey protein lowers blood pressure and improves endothelial function and lipid biomarkers in adults with prehypertension and mild hypertension: results from the chronic Whey2Go randomized controlled trial. Am J Clin Nutr. 2016 Dec;104(6):1534-1544.
[9]Sara Y Oikawa, Michael J Kamal, Erin K Webb, Chris McGlory, Steven K Baker, Stuart M Phillips. Whey protein but not collagen peptides stimulate acute and longer-term muscle protein synthesis with and without resistance exercise in healthy older women: a randomized controlled trial. Am J Clin Nutr. 2020 Mar 1;111(3):708-718.
[10]Zuzanna Sabina Goluch-Koniuszy. Nutrition of women with hair loss problem during the period of menopause. Prz Menopauzalny 2016 Mar;15(1):56-61.