Hormonal
Two weeks of progressive resistance exercise significantly increases the fractional rate of quadriceps muscle protein synthesis in both young and elderly adults, effectively eliminating the age-related deficit in synthesis rate without increasing whole-body or myofibrillar protein breakdown.
Start resistance training immediately, regardless of age. Your muscles are just as capable of building protein as a young person's when you lift weights at a challenging intensity (60-90% of your max). You don't need supplements to trigger this early response; the mechanical load itself is the signal.
These findings demonstrate that, during the initial phase of a resistance exercise training program, a marked increase in quadriceps muscle protein synthesis rate occurs in elderly and young adults without an increase in the rate of whole body protein breakdown.
Why this rating
Controlled clinical study with stable isotope tracers, though small sample size (n=12).
Source
Acute effects of resistance exercise on muscle protein synthesis rate in young and elderly men and women
Kevin E. Yarasheski et al. · American Journal of Physiology-Endocrinology and Metabolism · 1993
DOI 10.1152/ajpendo.1993.265.2.e210
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