Modern Healthspan|03. Mai
The Protein Threshold to Building Muscle After 60 | Dr Brad Schoenfeld
Anabolic Resistance in Aging
With age, the body becomes less efficient at using protein for muscle building—a phenomenon called anabolic resistance. Older adults require higher protein doses per meal to achieve similar muscle protein synthesis as younger individuals.
The Leucine ThresholdThe amino acid leucine plays a key role. Older adults may need about 4 grams of leucine per meal to trigger muscle building, which corresponds to roughly 30–45 grams of high-quality protein (e.g., whey). Plant-based proteins typically require larger amounts due to lower leucine content.
Supplementation: Creatine as an Option- Protein supplements are not mandatory but can help if whole food intake is insufficient.
- The only supplement with solid evidence for muscle gain is creatine monohydrate.
- It moderately improves strength and hypertrophy.
- About 30% of people are non-responders.
- Vegans may benefit more due to lower baseline creatine stores.
- Emerging research suggests potential brain health benefits.
Adequate protein intake (especially leucine-rich) spread across meals is crucial. Creatine can be a worthwhile addition to support training and muscle growth.
