Higher quality protein, specifically leucine, and resistance exercise can compensate for the loss of hormonal benefits in older adults regarding muscle growth.

“Dr. Luc van Loon - Episode 93, muscle protein synthesis dose-response study”

“The leucine supplementation may help with that older person.”

“But for older people, we've done some work. It's possible, you're going to see products. They're fortified with a little bit of extra leucine.”

“And I think this is another important thing when you're dealing with older individuals, not only anabolic resistance to resistance training but also to protein where the per-dose aspects need to be higher, to some extent, to get what's called leucine, which is one of the essential amino acids.”

“So, it just shows that in older individuals that it's needed to take more per-dose protein to hit that leucine threshold, particularly in the time after resistance training.”

“in terms of muscle protein synthesis it appears that you know kind of caps out at a certain level on a permal basis and so if you're older let me back up for younger people 10 gram of protein probably still does stimulate protein synthesis but as you get older you probably need closer to 20 30 maybe even 40 grams depending on your only lean mass and the source of protein that you're consuming”

“Some Studies have shown that an older person requires almost twice as much protein for the same response for example around 0.24 gram of protein per kilogram body weight or 0.1 G per pound that's 20 gram of protein for about an 80 kgam man maximally stimulates muscle protein synthesis in someone young but this dose is higher for older adults who need about 0.4 gram of protein per kilogram or 0.18 gam per pound of protein per dose”