Twelve weeks’ progressive resistance training combined with protein supplementation beyond habitual intakes increases upper leg lean tissue mass, muscle strength and extended gait speed in healthy older women.

The age-related decline in functional capability is preceded by a reduction in muscle quality. The purpose of this study was to assess the combined effects of progressive resistance training (PRT) and protein supplementation beyond habitual intakes on upper leg lean tissue mass (LTM), muscle quality and functional capability in healthy 50 – 70y women. In a single-blinded, randomized, controlled design, 57 healthy older women (age 61.1 ± 5.1 years, 1.61 ± 0.65 m, 65.3 ± 15.3 kg) consumed 0.33 g/kg body mass of a milk-based protein matrix (PRO) for 12 weeks. Of the 57 women, 29 also engaged in a PRT intervention (PRO + PRT). In comparison to the PRO group (n=28), those in the PRO + PRT group had an increase in upper leg LTM (0.04 (95% CI: -0.07 – 0.01) kg vs. 0.13 (95% CI: 0.08 – 0.18) kg, P=0.027), as measured by Dual-energy X-ray absorptiometry; an increase in knee extensor (KE) torque (-1.6 (95% CI: -7.3 – 4.4) N·m vs. 10.2 (95% CI: 4.3 – 15.8) N·m, P=0.007), as measured from a maximal voluntary isometric contraction (Con-Trex MJ; CMV AG); and an increase in extended gait speed (0.01 (95% CI: -0.60 – 0.50) m s−1 vs. 0.10 (95% CI: 0.06 – 0.25) m s−1, P=0.001) as measured from a maximal 1km effort. There was no difference between groups in the time taken to complete 5 chair rises or the number of chair rises performed in 30 second (P >0.05). PRT in healthy older women ingesting a dietary protein supplement is an effective strategy to improve upper leg LTM, KE torque and extended gait speed in healthy older women.