2026-02-19 16:07:46

A glass of milk after the gym could be the secret weapon against brittle bones in later life.

New research suggests drinking milk after resistance training may help older adults fend off life-threatening fractures by boosting muscle strength and supporting bone health.

With more than three million people in the UK living with osteoporosis – and up to 40 per cent of over-50s thought to have early-stage bone thinning, known as osteopenia – scientists say simple lifestyle tweaks could make a big difference.

In the study, published in the Journal of Nutrition, Health and Aging, Chinese researchers tracked 82 healthy adults aged 60 and over during an eight-week exercise programme featuring resistance and balance training three times a week.

Participants were split into four groups, including exercise alone, exercise plus nutrition education, and exercise paired with either cow’s milk or soy milk after workouts.

Those in the cow’s milk group drank 240ml of low-fat milk within an hour of finishing exercise, providing around 7–8g of protein per session.

While all groups improved their walking speed, the biggest gains were seen in those who combined exercise, nutrition education and cow’s milk.

The researchers said: “This indicates that combining exercise with milk supplementation may be more beneficial for muscle function than soy milk supplementation.”

Participants in the milk group showed significant improvements in hand-grip strength, chair-rise speed and six-metre walking tests – key markers linked to mobility and overall health.

By contrast, those who only attended nutrition classes without changing their diet saw weaker improvements, suggesting information alone is not enough.

The team concluded: “This study suggests that combining resistance exercises with immediate post-exercise supplementation of protein-rich whole foods, particularly milk, may improve bone health and physical function in community-dwelling older adults.”

Protein helps boost calcium absorption, essential for bone strength. Over time, stronger muscles also reduce the risk of falls – a leading cause of fractures in people with osteoporosis.

Although the study was short-term, researchers say it offers promising evidence that something as simple as milk and movement could help ageing adults stay stronger for longer.

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