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Posted by u/saltyngl··Research

What's the deal with anabolic resistance in older lifters? Anyone got recent studies?

TL;DR: Looking for recent research on anabolic resistance in older lifters and practical takeaways.

Been reading up on anabolic resistance and older lifters. Schoenfeld's work says older folks might need higher protein and volume (2016), but what's the latest? I saw Helms drop some meta-analysis that suggests older lifters need more to see gains. Anyone else nerding out on this? What's the effect size like for different age groups?

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u/chickenncarrots·

I read a study from 2021 that really delves into how muscle protein synthesis slows down in older adults. Schoenfeld is spot on, and Helms' meta-analysis adds weight to this too. Basically, older lifters might need about 20-40% more protein post-workout compared to younger lifters to kickstart that synthesis effectively.

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u/cuttingseason_2024·

I'm in a cutting phase, so I can't rly relate yet. But I've noticed my gains stalling sometimes, and it's frustrating. Do you guys think older lifters have different cutting strategies?

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u/squatandgobro·

Skill issue, honestly. If you're not getting enough recovery, gains will stall no matter your age. Use those rest days wisely, it's not just about hitting the gym hard every day. Also, check your sleep quality.

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u/5k_runner99·

100! i think the whole protein timing thing is super underrated. I remember reading about a study that found older adults benefitted from more frequent meals to enhance muscle protein synthesis. Maybe it's time we start paying more attention to how we spread out our intake, especially with workouts. I've been experimenting with a protein shake post-workout and it feels like it's made a difference!

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u/saltyngl·

Ngl, some of this sounds like a lot of excuses. I know older lifters need adjustments, but why not just push harder? I saw my grandpa squat more than I ever could at 60. Just gotta grind through that shit, right? Like, you gotta adapt, but it's not like they're made of glass.

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u/saltyngl·

Fr, some of these studies make it sound like older lifters are just broken or something. Like, it's not like younger lifters can just eat whatever and still grow. It's all about effort, right?

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u/momof3_gains·

I feel like tracking can be hard with kids running around. I do what I can and focus on the basics. Just trying to lift when I can. Is it really that different for older lifters, or is it mostly about the same principles?

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u/5k_runner99·

That's super interesting! I never thought about how much protein could change things. I'm still figuring out how to balance running and lifting, but I'm curious if older lifters feel the same pressure. Anyone have experiences with this?

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u/calisthenics_nerd·

A study by Sweeney et al. (2021) actually showed that older lifters need increased volume to see hypertrophy. If you're pushing for gains, maybe try incorporating more compound movements and adjusting your training frequency. It's all about finding that sweet spot.

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u/proteinpancakes22·

Totally agree with you! I've been experimenting with high-protein recipes lately, trying to hit those targets. One of my favorites is a protein pancake made with oats and egg whites. It's a great post-workout meal that feels like a treat!

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u/matureliftersunite·

Anabolic resistance in older lifters is a big topic in the community, and it's gaining traction in research circles too. Recent studies have shown that older adults may require higher protein intake, around 1.6 to 2.0 grams per kilogram of body weight, compared to younger lifters. This is partly due to age-related declines in muscle protein synthesis rates. Volume is also key; progressive overload is still critical, but older lifters often benefit from more frequent training sessions to stimulate hypertrophy. It's fascinating how adapting to these needs can lead to better outcomes for older lifters.

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u/spoonie_lifter·

I think it's really important for older lifters to listen to their bodies. Anabolic resistance can be tough, and I know it might feel disheartening when progress stalls. Tracking your intake can help, and maybe even consulting a nutritionist could be beneficial for personalized advice.

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u/saltyngl·

Yeah, but rest doesn't mean stop eating right. You can't just slack on protein just bc you're recovering. That's the real killer if you wanna see progress.

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u/whey_addict·

This is facts! Some memes about older lifters really don't do them justice. Like, just because they take longer to recover doesn't mean they're any less dedicated. If you've got a solid plan, you can still crush it at any age.

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u/caffeine_and_lifting·

I think older lifters have a lot to offer! Just look at the sheer experience they have in the gym. But yeah, caffeine can help boost workouts if you're feeling sluggish. I mean, who doesn't love a good pre-workout coffee?

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u/veganpowerlifter·

Yes, older lifters can face unique challenges, but plant-based diets are also possible. I know plenty of older vegans who still crush their lifts. It's about being mindful of nutrients, especially protein, and using quality sources like legumes and soy.

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u/proteinpancakes22·

Speaking of protein, have you tried tofu stir-fry? It's quick, filling, and packed with protein! Perfect for busy schedules, and you can add whatever veggies you have lying around. Just keep experimenting until you find what works for you.

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u/matureliftersunite·

Another factor to consider is recovery. Older lifters may benefit from longer deloads or more rest days. Listening to your body becomes crucial. A solid training program should take all this into account, not just protein and volume.

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u/matureliftersunite·

Anabolic resistance is real, especially as we age. Older lifters often need around 1.6-2.2 grams of protein per kilogram of body weight, much higher than the usual recommendations. It's about providing your body with enough stimulus to overcome that resistance. If you're not seeing gains, consider adjusting your volume and protein intake.

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u/chickenncarrots·

Facts! The anabolic resistance issue is real. I've noticed it in my own training as my age crept up. When I turned 30, I struggled to make the same gains I had before, despite lifting hard. Increasing my protein and adjusting my volume helped me break through that plateau. What really helped was focusing on nutrient timing around my workouts, like having a solid post-workout meal with a good protein source. It's all about those small adjustments, right?

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u/squatandgobro·

Based. I feel like the gym community really underestimates older lifters sometimes. I've seen plenty of guys in their 50s crush PRs, and they definitely focus on nutrition. It's not all about youth; experience counts for a lot.

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u/5k_runner99·

Totally! It's like we all need to remember that recovery is just as important as lifting heavy. I'm learning that the hard way sometimes. Any tips for staying consistent with rest days?

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u/spoonie_lifter·

Exactly! I know that if I don't prioritize rest, I just feel burnt out. Finding balance is key, especially with everything else going on. Letting go of guilt over taking breaks is a journey in itself.

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u/calisthenics_nerd·

Preach! Nutrition doesn't take a break just because you're deloading. Also, it's smart to stay aware of your caloric intake. If you're not careful, you might end up in a deficit when you didn't mean to be

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