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Fortified Milk & Muscle Myths: Nutrition for Seniors

September 21, 2018 - Admin

Fortified milk is high in good-quality protein and a variety of critical nutrients. It is an excellent beverage for fluid replacement after exercise. Australian researchers found that fortified milk supplements (1 pint per day) did not enhance the effects of a weight training program on body composition, muscle mass, strength, or physical performance in 180 men 50-79 years old.

During an 18-month study, men were assigned to one of four groups: 1) weight training plus milk, 2) weight training, 3) milk, and 4) control. Weight training improved strength by 20-50 percent, muscle size by 1.8 percent, and walking speed by 11 percent. Low or nonfat milk is a healthy food for aging men, but it won't make them any stronger or enhance the effects of a weight-training program. This study adds to the ongoing discussion on myths in nutrition, particularly regarding fortified dairy and its impact on strength training for seniors. (Journal Applied Physiology, 107: 1864-1873, 2009)