Anabolic Resistance after 50
After the age of ~50, the body becomes less responsive to dietary protein, a phenomenon known as anabolic resistance. Muscle tissue still responds to training, but it now requires a stronger nutritional signal to trigger repair and growth. In practical terms, this means older adults must consume more protein per meal to achieve the same muscle-building response they once did with less. This becomes especially important for individuals combining strength-based movement with high-demand activities such as Brazilian Jiu-Jitsu and calisthenics.
Training Demands Change the Equation
BJJ and calisthenics place unique stress on the body:
Eccentric loading during grappling, pulling, lowering, and resisting forces creates high levels of muscle microtrauma
Connective tissues (tendons, ligaments, joint capsules) are heavily involved in gripping, stabilizing, and decelerating movement
Repeated isometric contractions increase protein turnover beyond what traditional cardio or machine-based training would require
Recovery from this type of training is protein-dependent, not just calorie-dependent.
Without sufficient protein intake, adaptation slows, soreness persists longer, and injury risk increases.
What Adequate Protein Supports at 55+
Consistently meeting higher protein targets supports several critical outcomes:
Lean mass retention despite age-related muscle loss pressures
Tendon and ligament recovery, which adapt more slowly than muscle
Reduced injury risk, especially overuse and strain injuries
Better training adaptation, allowing skill and strength to progress rather than plateau
This is not about bodybuilding—it is about maintaining structural resilience.
What the Research Shows
Across multiple studies in aging and exercise physiology, older active adults consistently benefit from protein intakes of at least 1.6 g/kg/day, particularly when engaging in resistance or high-impact training.
Lower intakes may maintain body weight, but they often fail to support:
Optimal muscle protein synthesis
Full recovery between sessions
Long-term musculoskeletal health
For individuals training regularly, higher protein intake is not excessive—it is appropriate.
Strength: The maximum force a muscle (or group of muscles) can generate.
Force: A push or pull exerted on an object.
Power: The rate at which work is performed (Force × Velocity)
References:
Kim, D., & Park, Y. (2020). Amount of Protein Required to Improve Muscle Mass in Older Adults. Nutrients, 12(6), 1700. https://doi.org/10.3390/nu12061700
Nunes, E. A., Colenso-Semple, L., McKellar, S. R., Yau, T., Ali, M. U., Fitzpatrick-Lewis, D., Sherifali, D., Gaudichon, C., Tomé, D., Atherton, P. J., Robles, M. C., Naranjo-Modad, S., Braun, M., Landi, F., & Phillips, S. M. (2022). Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. Journal of cachexia, sarcopenia and muscle, 13(2), 795–810. https://doi.org/10.1002/jcsm.12922
