Carbohydrates Don’t Affect Protein Synthesis
With the recent second place winning of 45-year-old Dexter Jackson at the 2015 Mr. Olympia, more than ever, bodybuilders are learning that you can still pack on muscle at a later age. Additionally, third place contestant Shawn Rhoden is also 40 years old. No longer can we say that “I am 40 years old, I am too old to build muscle.”
Building muscle does take more effort as one ages, as it appears that older adults have a blunted protein synthesis rate or anabolic resistance. Several studies have shown reduced muscle protein synthesis response in the older population when compared with young adults. Furthermore, the addition of free leucine with protein has been shown to increase further enhance in muscle protein synthesis rates in elderly men.
Another interesting fact, ingestion of whey protein, when compared with intact micellar casein, more efficiently stimulates muscle protein synthesis in the elderly and addition of free leucine to protein can further increase postprandial muscle protein synthesis in older men. The post-workout shake for decades has been a few scoops of protein powder with some carbohydrates, such as maltodextrins or Vitargo for recovery.
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