Research
Hormonal
Elderly individuals require a higher dose of protein (40g) compared to young adults (20g) to maximally stimulate muscle protein synthesis after resistance exercise.
If you are older, 20g of protein after a workout might not be enough to maximize muscle growth. Try increasing your post-workout protein to 40g to overcome age-related 'anabolic resistance' and stimulate muscle synthesis effectively.
GoodQualifiesHIGH confidence
Contrary to young participants in whom MPS is maximally stimulated after resistance exercise with ~20 g of protein, 40 g of protein increased rates of MPS in the elderly more than 20 g when consumed after resistance exercise [76], suggesting that the elderly may benefit from a greater amount of amino acids and/or leucine after resistance exercise to maximize myofibrillar protein synthesis.
Why this rating
Based on specific dose-response studies in elderly populations cited in the review.
Source
Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism
Tyler A. Churchward‐Venne et al. · Nutrition & Metabolism · 2012
DOI 10.1186/1743-7075-9-40
narrative_reviewCited 177×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- Consuming 20-25g of rapidly absorbed high-quality protein (e.g., whey) immediately after resistance exercise maximally stimulates muscle protein synthesis (MPS) in young healthy adults.Good
- Adding carbohydrates to a sufficient protein dose post-exercise does not further increase muscle protein synthesis in young men.Good
- Omega-3 fatty acid supplementation (4g/day) enhances the sensitivity of skeletal muscle to amino acids and insulin, increasing MPS and mTOR activation in young and elderly subjects.Moderate
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