The Impact of Supplements on Resistance Training in Older Adults

Key Findings

• Supplements such as protein and creatine have shown potential in enhancing muscle mass and strength in older adults undergoing resistance training.
• Vitamin D supplementation may improve muscle function and reduce the risk of falls in older adults, especially when combined with resistance training.
• Omega-3 fatty acids could aid in reducing inflammation and promoting muscle recovery post-exercise in older populations.
• Branched-chain amino acids (BCAAs) might support muscle protein synthesis, which is crucial for older adults engaged in resistance training.
• Antioxidant supplements, like vitamin C and E, have mixed results on muscle recovery and may not be necessary for all older adults.

Practical Applications

• Encourage older clients to consider protein supplements to support muscle growth when engaging in resistance training.
• Advise older adults to consult with healthcare providers about vitamin D supplementation to enhance muscle function and reduce fall risk.
• Incorporate omega-3 rich foods or supplements to potentially aid in muscle recovery and reduce exercise-induced inflammation.
• Evaluate the need for BCAA supplements based on individual dietary intake and training intensity to support muscle synthesis.

Sources

• https://link.springer.com/article/10.1186/s42358-025-00468-1

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Updated Research (2026-07-26)

Impact of Nutritional Supplements on Resistance Training in Older Adults

Key Findings

• Nutritional supplements, particularly protein and creatine, significantly enhance muscle mass and strength gains in older adults undergoing resistance training.
• The timing of supplement intake, especially post-workout, is crucial for maximizing muscle protein synthesis in older populations.
• Older adults may require higher doses of protein (1.2-1.6 g/kg body weight) to achieve optimal resistance training adaptations compared to younger individuals.

Practical Applications

• Incorporate protein-rich supplements into post-workout nutrition plans for older clients to enhance recovery and muscle growth.
• Educate clients on the importance of timing their supplement intake around their training sessions to optimize results.
• Consider individualized supplementation plans based on body weight and training intensity to meet the higher protein needs of older adults.

Sources

• https://link.springer.com/article/10.1186/s42358-025-00468-1