The Summary
Researchers randomized 17 untrained older adults (ages 60-70) into two groups consuming either whey protein (25g) or high-protein yogurt (24.5g) during an eight-week strength training program. Both groups experienced comparable, significant improvements in muscle mass, strength, and gait speed. However, their physical and gut health metrics diverged. The whey group lost more fat mass, while the yogurt group saw an increased resting metabolic rate and greater gut microbiome diversity, particularly an increase in beneficial Coprococcus bacteria. Both options effectively combat age-related muscle loss.
Why this is interesting
For years, whey protein has been the gold standard for muscle recovery and growth. This study shows that high-protein yogurt is an equally effective, potentially cheaper whole-food alternative that offers distinct benefits. While whey is great for fat loss, protein yogurt acts as a functional food that boosts metabolism and enhances gut microbiome diversity. For older adults looking to combat age-related muscle decline, this means they can skip expensive powders and get comparable muscle-building results—plus a healthier gut—right from the dairy aisle.