Hormonal
Elderly individuals exhibit 'anabolic resistance,' requiring higher doses of protein (specifically ~20g whey or ~2.8g leucine) to stimulate muscle protein synthesis (MPS) above rest, compared to younger individuals who respond to lower doses (~5g protein).
If you are over 60, eating a standard serving of protein (e.g., 10g) likely won't build muscle. You need to consume about 20-25g of high-quality protein (like whey or eggs) per meal to trigger muscle growth. This is because aging muscles are 'resistant' and need a bigger signal (specifically ~2.8g of leucine) to start building muscle. Distribute this amount across 3-4 meals daily.
In the elderly, MPS is increased above rest after ingestion of 20 g of whey protein... the lowest dose of 10 g of whey, containing ~5 g of EAA, did not elicit an anabolic response... we show that basal rate of myofibrillar MPS in the elderly plateaus after the ingestion of 20 g of whey protein... in young muscles sharply after a meal containing low doses of amino acids (5-20 g), and becomes saturated after larger doses (20-40 g)
Why this rating
Based on multiple human studies (Cuthbertson, Yang/Breen, Pennings) showing consistent dose-response differences, though some findings are from 'submitted' or preliminary data.
Source
Skeletal muscle protein metabolism in the elderly: Interventions to counteract the 'anabolic resistance' of ageing
Leigh Breen et al. · Nutrition & Metabolism · 2011
DOI 10.1186/1743-7075-8-68
More from this paper
- Low-intensity resistance exercise (20-30% 1RM) performed to failure (high volume) stimulates muscle protein synthesis (MPS) similarly to high-intensity exercise (80-90% 1RM) in older adults, offering a viable alternative for those with joint limitations.Good
- Omega-3 fatty acid (n-3 PUFAs) supplementation augments muscle protein synthesis (MPS) and mTOR signaling in the elderly, potentially by attenuating age-related anabolic resistance through anti-inflammatory mechanisms.Moderate
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