Older guys (60–75) who already eat enough protein don’t get stronger or build more muscle from extra protein shakes, even if they drink them after working out or before bed—just lifting weights is enough.
See the scientific wording
In untrained older men aged 60–75 years who habitually consume at least 1.0 g/kg/day of protein, the addition of 40 g of supplemental protein per day—whether ingested post-exercise or pre-sleep—does not enhance resistance training-induced gains in strength or muscle thickness beyond those achieved with resistance training alone, suggesting that meeting baseline daily protein requirements is sufficient to maximize adaptive responses to resistance training in this population.
Very strong evidence
Randomized trialsOne good-quality study supports this claim.
What the research says
1 study reviewedSupporting (1)
Randomized Controlled TrialHuman2025
The study found that older men who already eat enough protein don’t get stronger or build more muscle from taking extra protein after workouts or before bed — just doing the workouts is enough.
Contradicting (0)
No contradicting studies found yet
That doesn't mean it's settled — it just means no study has tested the opposite.
Quality-weighted scoring: we follow the GRADE framework — each study is rated High, Moderate, Low, or Very Low based on study design, methodology rigor, and risk of bias. A single high-quality RCT can outweigh several weaker observational studies.
Scores reflect study quality, not just count.
Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting study
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Older guys (60–75) who already eat enough protein don’t get stronger or build more muscle from extra protein shakes, even if they drink them after working out or before bed—just lifting weights is enough.
Evidence from Studies
Supporting (1)
Community contributions welcome
Neither pre-sleep nor post-exercise protein consumption influences resistance exercise training adaptations in older adults
The study found that older men who already eat enough protein don’t get stronger or build more muscle from taking extra protein after workouts or before bed — just doing the workouts is enough.
Contradicting (0)
Community contributions welcome
Score Breakdown
No multi-axis breakdown available yet. The overall Pro / Against score above is the best signal.
- No clinical evidence is available; the score reflects mechanistic plausibility only.
What Would Prove This
Per GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this claim, ordered from strongest to weakest.
Systematic Review of RCTs on Supplemental Protein Timing and Resistance Training Outcomes in Older Adults with Adequate Baseline Protein Intake
Systematic review and meta-analysis of randomized controlled trials assessing the effect of 40 g/day supplemental protein (post-exercise or pre-sleep) vs. placebo/no supplement on strength and muscle thickness in untrained men aged 60–75 years with baseline protein intake ≥1.0 g/kg/day undergoing resistance training.
Double-Blind RCT of 40 g Daily Protein Supplementation Timing on Muscle Adaptations in Older Men with High Baseline Protein Intake
Double-blind, placebo-controlled randomized trial in untrained men aged 60–75 years consuming ≥1.0 g/kg/day protein, comparing resistance training plus 40 g supplemental protein (post-exercise or pre-sleep) vs. resistance training plus isocaloric placebo over ≥12 weeks, with strength and muscle thickness as primary outcomes.
Prospective Cohort Study of Protein Supplementation and Muscle Gains in Older Men Engaging in Resistance Training
Prospective cohort study following untrained men aged 60–75 years with habitual protein intake ≥1.0 g/kg/day initiating resistance training, comparing those who add 40 g/day supplemental protein (post-exercise or pre-sleep) to those who do not, measuring changes in strength and muscle thickness over 6–12 months.
Case-Control Study Comparing Protein Intake Patterns in Older Men with Maximal vs. Submaximal Muscle Gains During Resistance Training
Case-control study comparing older men aged 60–75 years who achieved maximal strength/muscle thickness gains during resistance training (cases) vs. those with submaximal gains (controls), assessing past use of 40 g/day supplemental protein post-exercise or pre-sleep, adjusting for baseline protein intake ≥1.0 g/kg/day.
Cross-Sectional Analysis of Protein Supplementation and Muscle Mass in Older Men Participating in Resistance Training
Cross-sectional study measuring muscle thickness and strength in untrained men aged 60–75 years consuming ≥1.0 g/kg/day protein and participating in resistance training, comparing those currently using 40 g/day supplemental protein (post-exercise or pre-sleep) to non-users.