Sarcopenia—the age-related loss of skeletal muscle mass, strength, and physical function—is a potent predictor of frailty, falls, loss of independence, and all-cause mortality in older adults. Counteracting anabolic resistance through progressive resistance exercise and optimized per-meal protein intake is essential for preserving physical autonomy.
Overcoming Age-Related Anabolic Resistance
Aging muscle tissue exhibits reduced sensitivity to hyperaminoacidemia and hyperinsulinemia. In younger adults, 20 grams of high-quality protein containing ~2.0g of leucine maximally stimulates muscle protein synthesis (MPS). In contrast, older adults require 30–40 grams of protein per meal with ≥ 3.0g of leucine to trigger the mammalian target of rapamycin complex 1 (mTORC1) cascade and achieve equivalent fractional synthetic rates.