Another reasurring little Supdate for you... Sticking to the Protein theme!
Arguably the world’s most renowned Nutrition journal is the American Journal Of Clinical Nutrition (as much as I’d like to quote a British Journal). In November 2012 they published an article discussing how protein supplements ARE effective at boosting muscle and strength gains after resistance training in both YOUNGER and OLDER people.This was the verdict of a brand new meta-analysis that included 22 clinical studies investigating 680 individuals. Their results found that protein supplementation increased lean muscle mass by an average of 1kg and an increase in average leg press strength of 13.5kg!
The researchers concluded the following:
“Dietary protein supplementation represents an effective dietary strategy to augment the adaptive response of skeletal muscle to prolonged resistance-type exercise training in healthy younger and older adults”.
So if you hear people saying they’re past it, are over the hill, or that they're too old to see any results from training now, tell them to pull the other one and get a protein shake down them! Jean Claude Van Damme, Randy Couture and Halle Berry are all living examples of this research.
Cermak, N, M., De Groot, L, C, P, M., Saris, W, H, M. & Van Loon, L, J, C. (2012). Protein supplements effective for muscle mass boosts in young and old: Meta-analysis. American Journal of Clinical Nutrition. doi: 10.3945/ajcn.112.037556.