What is anabolic resistance? Is there anything I can do about it?
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Anabolic resistance is something that occurs as we get older. This is when our bodies are not able to absorb amino acids as well as when we were younger which means that our muscle tissue responds differently to training and nutrition. The muscle tissue doesn't repair as quickly as it used to and does not build muscle as efficiently.
Do you need to worry about it? If you're over 30, yup, you need to start having this on your radar. Anabolic resistance starts to happen as early as our 30s and 40s.
But, never fear! There are 3 essential ways that you can work to combat this and retain a healthy anabolic response.
Get moving. A sedentary lifestyle and also obesity appear to exacerbate anabolic resistance.
Be disciplined with your strength training. You need to continually challenge your muscles to maintain the “capacity for a robust anabolic response to dietary protein” similar to when you were younger.
Consume adequate amounts of protein. Since our muscles become less sensitive to protein, this means we need to consume more to get the same effect.
So how much protein should we aim for to maintain and build lean mass?
The current recommendations are .8 - 1 g of protein per kg of body weight. But, the current research is suggesting this is too little for people in midlife and beyond.
As of right now, the research suggests consuming between 1 and 2 g of protein per kg of body weight.
For those approaching menopause, aim to be closer to 1.7 to 2 g of protein/kg.
If you’re wondering what your weight is in kg, 1 kg = 2.2 lbs. Simply divide your weight (lbs) by 2.2. To determine your protein range, multiply your weight in kg by the protein range.
If you don’t feel like doing math, 80 to 100 g/day is a good goal for most people in this age group.
Here are some tips to get the most out of your protein!
Aim to space your protein evenly throughout the day. This will help you build lean muscle mass.
Aim to have at least one meal with 30 to 40 g. This amount is necessary in at least one meal per day to stimulate muscle synthesis.
You may need to cut out a few other foods because of an increased protein intake. You can only eat so much after all. If you do, non-nutrient dense foods like ultra processed foods, sugary drinks and alcohol are always great places to start. You can also pay attention to the protein density of foods a.k.a. the biggest bang for your calorie buck. You can find more on that here.
If you’re wondering how you’re going to possibly consume this much, don’t worry! It adds up fast.
Here is an example of what 80 to 100 g of protein looks like in practice.
Meal: 5 oz salmon (28 g) + 1 cup Broccoli (4.4 g) + 1 cup quinoa (8 g) = 40.4 g of protein
Plant Based Meal: 1 cup quinoa (8 g) + 1/2 cup tofu (22 g) +1/2 cup edamame (6.5 g) = 36.5 g of protein
Meal/lunch: 1 cup of low fat Greek yogurt (20 g)
Meal: 2 Whole Grain Pieces of Bread (8 g bread) + 2 tbsp peanut butter (8 g) = 16 g