Whey Protein Beats HMB for Building Strength Back in Older Adults, Meta-Analysis Finds

Walk down the supplement aisle looking for something to pair with your strength training routine, and you’ll run into two main contenders for muscle preservation: whey protein and HMB (beta-hydroxy-beta-methylbutyrate). A new systematic review and meta-analysis pooling seven randomized controlled trials in older adults with sarcopenia gives us an actual answer on which one pulls more weight, so to speak.^[1]

Researchers combined data from 472 participants across studies that paired strength training with either whey protein or HMB supplementation. Across the board, strength training plus supplementation improved fat-free mass, grip strength, chair-stand performance (a proxy for leg strength and fall risk), and how far people could walk in six minutes, compared with baseline.

Whey protein’s edge

When the researchers broke the results down by supplement type, whey protein combined with strength training produced a meaningfully larger improvement in grip strength than HMB combined with strength training did; HMB paired with training didn’t produce a statistically significant boost on its own. Grip strength isn’t just an arbitrary number, it’s one of the most-used clinical markers for overall muscle function and frailty risk in older adults.

The authors are upfront that this evidence should be read as promising rather than definitive: seven trials and 472 people is a solid start, but it’s still a limited sample, and several studies carried a moderate-to-high risk of bias. This isn’t a reason to write off HMB, some people tolerate it better or use it for other reasons, but if you’re deciding where to put your grocery budget while you’re doing strength training in your 60s, 70s, or beyond, this research leans toward whey protein as the better-supported choice for grip strength specifically. As always, check with your doctor before adding a new supplement, particularly if you manage kidney disease or another condition where protein intake needs monitoring.

References

• Hernandez-Martinez J, Cid-Calfucura I, Vásquez-Carrasco E, et al. “Combined effects of strength training, whey protein, and HMB on sarcopenia in older people: a systematic review and meta-analysis.” Medicine, 2026. DOI: 10.1097/MD.0000000000050477. Finding used: across 7 RCTs (472 participants), strength training plus supplementation significantly improved fat-free mass, grip strength, chair-stand test, and 6-minute walk test; whey protein combined with strength training produced a significant grip-strength improvement (effect size 0.49) while HMB combined with strength training did not show a significant additional benefit. ↑︎

Kurt Greiner

Kurt is a digital strategist and IT professional blending emerging technology with practical application to help businesses and individuals streamline their digital presence. His current work focuses on the intersection of intentional living and technological resilience, exploring how individuals can leverage modern tools to navigate the second half of life with purpose.