What Is Anabolic Resistance?

Aging is inevitable, but losing muscle doesn’t have to be part of the deal. As we grow older, our bodies naturally undergo changes, and one of the most frustrating is the loss of muscle mass. No matter how clean we eat, how active we are, or how much we prioritize our well-being, muscle loss can creep in over time. The culprit? A condition known as anabolic resistance. But don’t worry—there’s plenty you can do to fight back and keep your muscles strong!

Anabolic resistance is a reduced sensitivity to protein, the muscle-building powerhouse, as we age. When we’re younger, our muscles absorb amino acids from protein more efficiently, especially when we’re physically active. However, as we get older, this nutrient sensitivity starts to fade. Even if you’re hitting the gym regularly and living a healthy lifestyle, your body just isn’t as good at using protein to maintain muscle as it once was.

INACTIVITY AND MUSCLE LOSS

“Muscle is incredibly adaptable—it reacts to how much or how little you use it,” explains Alex James Kitson, a sports nutrition expert. Unfortunately, inactivity or long periods of rest can accelerate muscle loss. Research shows that bed rest or immobilization can lead to a 0.5% reduction in lean body mass per day, along with a 1.5% drop in functional strength. The less active we are, the faster our muscles shrink, which in turn slows down our metabolism, reduces insulin sensitivity, and makes it harder to stay lean and strong.

HOW TO FIGHT BACK AND STAY STRONG

The good news? While aging is inevitable, losing muscle doesn’t have to be! By sticking to a well-rounded exercise routine, you can hold onto your muscle mass and strength for years to come. The key is variety—mix up endurance, strength training (think CrossFit or weightlifting), flexibility, and balance exercises. This will help your body stay agile and capable, even as the years go by.

THE PROTEIN BOOST YOU NEED

Diet is just as important as exercise when it comes to muscle maintenance. As we age, our stomach’s ability to break down protein decreases, making it harder to absorb the nutrients our muscles need. To counteract anabolic resistance, older adults need to up their protein intake—some experts suggest as much as 2.4 grams per kilogram of body weight!

That might sound like a lot, and it can be tough to hit that target through food alone. This is where high-quality amino acid supplements come into play. A BCAA supplement delivers exactly what your muscles need to stay strong and fight against age-related muscle loss.

FINAL THOUGHTS

You might not be able to stop time, but with the right balance of physical activity and nutrition, you can prevent muscle loss and maintain a fit, strong body well into your golden years. Keep moving, prioritize protein, and stay ahead of the aging curve!