- Whey protein, L-leucine, vitamin D boost muscle mass
Nutrients preserved muscle and increased strength in age-related muscle loss, or sarcopenia. Age-related decline in estrogen, low physical activity, and low dietary protein contribute to sarcopenia. In this study, 16 obese women with sarcopenia, aged 50 to 70, adopted a 1,000 calorie diet and took 18 grams of whey protein, 4.1 grams of leucine, and 200 IU of vitamin D each day at 5:00 p.m. Total vitamin D between diet and supplements was 600 IU per day.
After 45 days, the group had lost an average 4.6 percent body weight. Fasting insulin, insulin resistance, lipid profiles, and signs of inflammation all significantly improved. Hand grip strength increased to 21.2 kg from 15.3 kg, and in a test of lower-body strength and balance—the Short Physical Performance Battery (SPPB)—scores increased to 8 to 10 from 4 to 9 at the start of the study.
Reference: Nutrients; 2022, Vol. 14, No. 9, nu14091884
- Collagen improved knee range-of-motion
Range of motion naturally declines with age. In this study of the ability to flex and extend the knee, 96 active, healthy men and women, aged 20 to 55, took a placebo or 40 mg of un-denatured type II collagen per day.
After six months, overall, knee flexion increased 3.23 and 0.2 degrees for collagen vs. placebo. In women, the increase for collagen was 4.79 vs. 0.32 degrees for placebo. In those over age 35, knee flexion increased 6.79 for collagen vs. 0.3 degrees for placebo. For knee extension, overall, the collagen group increased 2.21 vs. 1.27 degrees for placebo.
Reference: Journal of Integrative and Complementary Medicine; 2022, Vol. 28, No. 6, 0365