Protein Meets Resistance: A Timeless Muscle Building Strategy
Research reveals consistent anabolic response in older adults
This study ‘‘The anabolic response to resistance exercise and a protein-rich meal is not diminished by age’’ published in The Journal of Nutrition, Health & Ageing, investigated the anabolic response to resistance exercise and protein intake in different age groups.
Key Points
Research Question: The study aimed to determine if age affects the body's anabolic response to resistance exercise and protein consumption.
Methodology: Participants of various ages performed 6 sets of 8 leg extensions at 80% of 1RM and consumed a protein-rich meal of 350g of lean beef. Muscle protein synthesis was then measured.
Age Groups: To compare responses, the study included healthy younger and older participants.
Results
Similar Anabolic Response: The main finding was that age did not significantly diminish the anabolic response to resistance exercise and a protein-rich meal.
Muscle Protein Synthesis: Both younger and older adults showed increased muscle protein synthesis following exercise and a protein-rich lean beef meal.
Practical Application
Exercise for Older Adults: The results suggest that resistance training can be beneficial for maintaining muscle mass in older individuals.
Protein Intake: Consuming protein in conjunction with resistance exercise appears to be effective for muscle anabolism across age groups.
Healthy Ageing: The study supports the importance of exercise and proper nutrition for maintaining muscle mass and function as we age.
Related
Key Points
Age does not significantly impair the body's ability to build muscle in response to resistance exercise and protein intake.
Older adults can benefit from resistance training and protein consumption to support muscle health.
The combination of resistance exercise and protein intake effectively stimulates muscle protein synthesis across different age groups.
Reference
Symonsi, T.B., Sheffield-Moore, M., Mamerow, M.M. et al. The anabolic response to resistance exercise and a protein-rich meal is not diminished by age. J Nutr Health Aging 15, 376–381 (2011). https://doi.org/10.1007/s12603-010-0319-z