# @mackinprof on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DI6ep2kOviW
- **Gondola URL:** https://gondola.cc/posts/59739770-mackinprof-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/47cbde9ebc.jpg
- **Posted:** 2025-04-26T14:49:39.000+00:00
- **Account Owner:** Stuart Phillips (@mackinprof) — https://gondola.cc/mackinprof

## Caption

💡 Anabolic Resistance & Aging
As we age, skeletal muscle becomes less responsive to protein (“anabolic resistance”), meaning higher protein or leucine doses are needed to kick-start muscle protein synthesis (MPS). However, healthy older women (mean age 69 ± 1 y) remain remarkably protein-sensitive—both acutely (hourly) and chronically (daily).
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🔬 Key Findings in Older Women (65–75 y)
1.	Acute MyoPS Response
o	After fasted-state unilateral resistance exercise, consuming a 15 g protein drink with ~4.2 g leucine increased myofibrillar MPS by 87% in the exercised leg—vs. 30% with a lower-leucine beverage (PMID: 29529146).
2.	Integrated (Chronic) MyoPS
o	When integrated into a weight-maintaining diet (1.0 g·kg⁻¹·d⁻¹) over 6 days, twice-daily high-leucine supplementation elevated daily MPS by 17% in exercised muscle and 9% in rested muscle (PMID: 29529146).
3.	Leucine “Trigger” vs. Total Protein
o	A lower-protein (10 g) beverage fortified with 3 g leucine elicited identical acute and integrated MPS gains to a 25 g whey isolate bolus (both providing ~3 g leucine) (PMID: 29901760).
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🏋️‍♀️ Fasted-Exercise Friendly
•	Exercising in the fasted state poses no penalty. Post-exercise protein + leucine intake robustly stimulates MPS in older women—so lift before breakfast if you like, then replenish immediately after to maximize gains.
✔️ Take-Home
Older women (65–75 y) do not need to avoid fasted workouts—post-exercise protein (especially high-leucine) potently overcomes anabolic resistance, supporting muscle maintenance at any age.
Dietary Protein Sources High in Leucine
•	Milk Protein Isolate 
•	Lean Beef 
•	Chicken Breast
•	Turkey Breast
•	Salmon
•	Whole Eggs
•	Greek Yogurt
•	Cottage Cheese
•	Soy Products (tofu, tempeh, edamame)
•	Pork Tenderloin

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References:
• Devries MC et al. Am J Clin Nutr. 2018;107(2):217–226. PMID 29529146
• Devries MC et al. J Nutr. 2018;148(7):1088–1095. PMID 29901760
#Leucine 
#MuscleProteinSynthesis 
#AnabolicResistance 
#FastedTraining 
#PostWorkoutProtein 
#OlderWomenFitness 
#ActiveAging 
#HealthyAging

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## Tags

healthyaging, muscleproteinsynthesis, fastedtraining, olderwomenfitness, anabolicresistance, activeaging, postworkoutprotein, leucine

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