Protein Powder May Not Lead To Muscle Growth After A Certain Age

It is a truth universally acknowledged that a person in possession of muscles must be in want of more protein – or at least, that’s what the internet would have you think.

In reality, https://www.huffingtonpost.co.uk/entry/how-to-eat-more-fibre_uk_695b959de4b0d6beb5fd8ae6">many of us eat too much of the nutrient. But https://www.huffingtonpost.co.uk/entry/good-protein-intake-by-age_uk_67347716e4b0d36d5d64177a">older people (65+) may have higher protein needs than their younger peers, research has found.

That’s especially important because sarcopenia, or age-related muscle loss, leads to a https://www.huffingtonpost.co.uk/entry/age-strength-fitness-deteriorate_uk_6a2bb8e5e4b0ba7a1fec4f6c">higher risk of fracture, frailty, and possibly even dementia.

Protein is https://pmc.ncbi.nlm.nih.gov/articles/PMC6566799/" rel="noopener noreferrer" target="_blank">key to maintaining and growing muscle because they contain crucial amino acids.

So, you might be forgiven for thinking that whey protein supplements – which often come in powder, liquid, or bar form – would be the perfect option for this demographic.

After all, https://www.healthline.com/nutrition/10-health-benefits-of-whey-protein" rel="noopener noreferrer" target="_blank">they contain concentrated amounts of a complete protein that’s really easily digestible. 

But ahttps://www.huffingtonpost.co.uk/feeds/6" rel="noopener noreferrer" target="_blank"> 2026 Tufts University study has suggested that when it comes to over-65s, whey protein supplementation alone didn’t lead to muscle growth.

That’s https://now.tufts.edu/2026/05/08/older-adults-adding-whey-protein-doesnt-make-more-muscle" rel="noopener noreferrer" target="_blank">despite previous research which showed that giving older adults more protein seemed to kick-start the muscle growth process.

What did the study find? 

This research involved 141 participants, all over 65.

Some were given a whey protein supplement for 24 weeks, while others took a placebo. (Whey was chosen because the researchers thought it had the greatest odds of actually growing participants’ muscles). 

The study began with a series of strength tests, including leg presses and balance exercises, as well as scans that showed individuals’ muscle mass.

And these were checked at the end of the study, too. 

In the second round of tests, those who took whey protein for the trial didn’t see any muscle benefits.

Their physical performance, muscle power, and body composition was typically the same as it was in the start of the study.

This, despite the fact that the blood of the supplement group showed more signs that they should be growing muscle – including a growth hormone called IGF-1.

“We were surprised,” https://now.tufts.edu/2026/05/08/older-adults-adding-whey-protein-doesnt-make-more-muscle" rel="noopener noreferrer" target="_blank">said the study’s lead author, associate professor of medicine at Tufts University, Dr Lisa Ceglia. 

Why didn’t extra whey protein lead to more muscle growth among over-65s?

“This is an excellent question, and one that I’ve been asking myself,” Dr Ceglia said. 

The researchers think there could be a couple of possibilities.

Maybe, without changes to their workout routine, the added protein didn’t know how to help participants’ bodies.

Or perhaps the test the study used to help spot muscle improvements weren’t the right way to notice more subtle muscle changes.

Additionally, protein supplementation does still seem worthwhile for people who work out a lot and/or are upping their exercise level, as well as those recovering from injuries like hip fractures. 

But, Dr Ceglia https://now.tufts.edu/2026/05/08/older-adults-adding-whey-protein-doesnt-make-more-muscle" rel="noopener noreferrer" target="_blank">said, “If you’re just a healthy individual living in the community and eating protein at the recommended daily amount, there’s no evidence that protein supplementation alone will have a huge impact on your strength and function.” 

She also said that while more research is needed (the researcher is keen to find out whether combining protein supplementation with increased physical activity has a different result), the best evidence is still for strength training.

“It’s the most consistently effective option we have for improving strength and function,” she ended.