Protein Supplements Improve Muscle Size & Strength...Whatever Your Age!

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.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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