Building muscle over 50 - Why it's harder - Anabolic Resistance explained

As we age, our bodies undergo various changes that can impact our overall health and fitness. One such change is anabolic resistance, a phenomenon that can hinder muscle growth and recovery.

What is Anabolic Resistance?

The scientific version: Anabolic resistance is defined as a blunted stimulation of muscle protein synthesis (MPS) in response to anabolic stimuli such as dietary protein and exercise.

Essentially, it means that our muscles become less responsive to the nutrients and physical activity that would normally promote growth and repair.

Basically we need to compensate for the reduced responsiveness with more protein and nutrients and increase our movement and exercise.

A fun Analogy  🧽➡️💪

Imagine your muscles as a dry sponge. When the sponge is new and fresh, it easily soaks up water, becoming full and pliable. However, over time, if the sponge is not used regularly, it becomes dry and stiff, making it harder to absorb water.

Anabolic resistance is like the stiffness of the sponge. When we're younger and more active, our muscles readily absorb the "nutrients" from protein and exercise, just like the sponge absorbs water. But as we age and if we become less active, our muscles stiffen, becoming less responsive to these anabolic stimuli.

Regular exercise and proper nutrition act like wringing out and rehydrating the sponge, keeping it flexible and effective at soaking up what it needs to stay strong and healthy.

Causes of Anabolic Resistance

Several factors contribute to anabolic resistance, including:

• Aging: As we age, our muscle cells become less sensitive to the anabolic effects of protein and exercise. This is partly due to a natural decline in hormones like testosterone, which play a crucial role in muscle growth.

• Sedentary Lifestyle: Lack of physical activity can lead to muscle disuse, which in turn can cause anabolic resistance. Even short periods of inactivity can reduce muscle protein synthesis rates.

• Disease States: Conditions such as obesity, kidney failure, and other chronic diseases can exacerbate anabolic resistance.

Combating Anabolic Resistance

To overcome anabolic resistance, consider the following strategies:

• Progressive Resistance Training (PRT): Gradually increase the intensity of your workouts by adding more weight, reps, and sets. This helps to continuously challenge your muscles and promote growth.

• Protein-Rich Diet: Ensure your diet includes adequate protein to support muscle protein synthesis. Aim for a daily intake of 1 to 1.3 grams of protein per kilogram of body weight.

• Stay Active: Incorporate daily physical activities such as gardening, walking, or household chores to maintain muscle responsiveness.

• Gut-Muscle Axis: Focus on a diet rich in fiber and consider probiotic supplementation to support gut health and muscle function.

 

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Conclusion

Anabolic resistance is a natural part of aging, but it doesn't have to be a barrier to maintaining muscle mass and strength. By adopting a combination of resistance training, proper nutrition, and staying active, you can combat anabolic resistance and continue to build and maintain muscle as you age.

 

Further reading:

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.615849/full

https://www.physio-pedia.com/Anabolic_Resistance

https://www.health.harvard.edu/staying-healthy/preserve-your-muscle-mass