Older guys between 60 and 75 who aren't very active can get a lot stronger in just 12 weeks by lifting weights twice a week—even if they don’t take extra protein right after workouts or before bed, as long as they’re already eating enough protein overall.
See the scientific wording
In untrained older men aged 60–75 years who consume at least 1.0 g/kg/day of protein, 12 weeks of supervised resistance training performed twice weekly leads to significant increases in leg press and chest press one-repetition maximum (1-RM) strength, with average gains of 28.3 kg (95% CI [19.63, 37.1]) and 10.9 kg (95% CI [5.50, 16.3]), respectively, regardless of whether 40 g of protein is ingested post-exercise or pre-sleep, indicating that resistance training alone is sufficient for substantial strength improvements without additional timed protein supplementation.
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 gained the same amount of strength from lifting weights twice a week, whether or not they drank extra protein after workouts or before bed — as long as they already ate enough protein during the day.
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.
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Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting study
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Older guys between 60 and 75 who aren't very active can get a lot stronger in just 12 weeks by lifting weights twice a week—even if they don’t take extra protein right after workouts or before bed, as long as they’re already eating enough protein overall.
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 gained the same amount of strength from lifting weights twice a week, whether or not they drank extra protein after workouts or before bed — as long as they already ate enough protein during the day.
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 Resistance Training with or without Protein Timing on Strength Gains in Older Adults
A systematic review and meta-analysis of randomized controlled trials including untrained men aged 60–75, comparing 12-week supervised resistance training with ≥1.0 g/kg/day protein, with subgroups receiving 40 g protein post-exercise or pre-sleep versus control, measuring changes in leg press and chest press 1-RM.
Double-Blind RCT of Protein Timing on Strength Gains During Resistance Training in Older Men
A double-blind, placebo-controlled RCT with untrained men aged 60–75 consuming ≥1.0 g/kg/day protein, randomized to receive 40 g protein post-exercise, pre-sleep, or placebo (isocaloric control), all undergoing 12 weeks of supervised resistance training twice weekly, with primary outcomes in leg press and chest press 1-RM.
Prospective Cohort Study of Protein Intake Timing and Strength Development in Older Men Starting Resistance Training
A prospective cohort study following untrained men aged 60–75 initiating twice-weekly resistance training, tracking habitual protein intake (≥1.0 g/kg/day), timing of 40 g protein peaks (post-exercise or pre-sleep), and measuring changes in 1-RM strength over 12 weeks.
Case-Control Study Comparing Protein Timing in Older Men with High vs Low Strength Gains After Resistance Training
A case-control study selecting older men (60–75) who completed 12 weeks of resistance training, with cases defined as those gaining >25 kg in leg press 1-RM and controls gaining <15 kg, then retrospectively assessing protein intake timing (especially 40 g doses post-exercise or pre-sleep).
Cross-Sectional Analysis of Protein Timing and Strength in Older Men Engaged in Resistance Training
A cross-sectional survey and strength testing of untrained older men (60–75) currently engaged in resistance training for approximately 12 weeks, assessing current protein intake (≥1.0 g/kg/day), timing of 40 g doses, and current leg press and chest press 1-RM performance.