Anabolic resistance: why older muscles need more protein and training
From middle age onward, people tend to lose muscle mass and strength gradually, a process that speeds up after 60 and is called sarcopenia. Part of the reason is reduced activity, but another part is anabolic resistance: older muscle builds less new protein in response to the same meal or the same workout than younger muscle does. A serving of protein that maximally stimulates muscle growth in a 25-year-old may produce a noticeably smaller response at 70.
The good news is that the response can still be strong if the signal is larger. Research suggests older adults benefit from about 0.4 grams of protein per kilogram of body weight per meal, which for many people means 30 to 40 grams, spread across three or four meals, with a daily total of roughly 1.2 to 1.6 grams per kilogram. Protein rich in leucine, such as dairy, eggs, meat, fish and soy, is especially effective. Strength training is the other half: muscles of people in their 70s, 80s and even 90s still grow and get stronger with progressive resistance exercise.
How much protein do you actually need? Get your daily target with our free protein calculator.
Calculate my proteinIt is never too late to start. Two or three full-body strength sessions a week, focused on legs, hips and back, combined with regular walking and enough protein, can slow or even reverse muscle loss. Begin with light loads and good technique, progress gradually and, if you have heart, joint or bone conditions, check with your doctor about a suitable plan.
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