Protein, creatine and training after 65
Muscle Preservation & Sarcopenia
Age-related muscle loss drives frailty, falls and loss of independence. This is the area where supplementation has the clearest practical payoff — when paired with resistance training.
What the evidence says
- Older adults generally need more protein than younger adults — roughly 1.2–1.6 g/kg/day unless a clinician advises otherwise.
- Creatine plus resistance training outperforms training alone for strength and lean mass in adults over 55.
- Isolated BCAAs are a poor substitute for complete protein.
Supplements in this topic
Whey protein
A convenient, high-quality protein source. Supports muscle protein synthesis and recovery, especially after resistance training.
Verdict: Works as a protein source, not a magic muscle builder.
Creatine monohydrate
One of the most studied sports supplements. Reliably increases short-burst power output and lean mass when combined with resistance training.
Verdict: Works for strength and power athletes.
BCAAs
Leucine, isoleucine, and valine alone are less effective than complete protein. No added benefit if protein intake is adequate.
Verdict: Not needed if you already eat enough protein.
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