Women 65 and Older Gain Muscle With Training Plus Amino Acids
Graded Moderate — a small trial of 96 women over 12 weeks with random group assignment; 20 dropped out, and muscle mass was only estimated.
- Design
- Randomized controlled trial
- Participants
- 96
- Duration
- 12 weeks
- Funding
- National Research Foundation of Korea
Strength training plus essential amino acids raised estimated muscle mass in healthy women aged 65 or older within 12 weeks.
Older women who did strength training for three months and also drank protein building blocks gained estimated muscle mass. They also scored better on a fitness test designed for older adults. The researchers conclude that the combination worked better than either training or the drink alone.
The study in South Korea enrolled 96 healthy women aged 65 or older, about 73 on average. They were split at random into four groups: no change, training, amino acids, or both. Training was a one-hour circuit three times a week, first with resistance bands, later with kettlebells. Essential amino acids are protein building blocks the body cannot make itself. Women took 5.5 grams in water twice a day. In both training groups, blood levels of myostatin, a protein that brakes muscle growth, went down. An inflammation marker called TNF-alpha fell only in the group that did both.
Muscle mass was estimated with a weak electrical current. This method captures all fat-free tissue and is affected by hydration. Twenty of the 96 women dropped out, and diet was not fully controlled. Whether the combination slows age-related muscle loss in the long run cannot be told from 12 weeks in women who were already fit.
Disclaimer: Research summaries are provided for informational purposes only and do not constitute medical advice. Always consult a qualified healthcare professional before making changes to your health routine.