Why Your Protein Shake Isn't Building Muscle

SOURCES & FURTHER READING For general education, not medical advice — talk to a healthcare provider before changing your diet or supplements. Anabolic resistance: Wall BT et al. (2015). Aging is accompanied by a blunted muscle protein synthetic response to protein ingestion. PLoS One 10(11):e0140903. Breen L, Phillips SM (2011). Skeletal muscle protein metabolism in the elderly. Nutr Metab (Lond) 8:68. Leucine threshold & per-meal dose: Moore DR et al. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise. Am J Clin Nutr 89(1):161-168. Moore DR et al. (2015). Greater relative protein intakes needed to stimulate myofibrillar protein synthesis in older vs younger men. J Gerontol A 70(1):57-62. Katsanos CS et al. (2006). A high proportion of leucine is required for optimal stimulation of MPS by essential amino acids in the elderly. Am J Physiol Endocrinol Metab 291(2):E381-387. Protein amount & meal distribution: Bauer J et al. (2013). Optimal dietary protein intake in older people (PROT-AGE Study Group). J Am Med Dir Assoc 14(8):542-559. Mamerow MM et al. (2014). Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr 144(6):876-880. Creatine + resistance training in older adults: Chilibeck PD et al. (2017). Creatine + resistance training on lean tissue mass and strength in older adults: a meta-analysis. Open Access J Sports Med 8:213-226. Devries MC, Phillips SM (2014). Creatine supplementation during resistance training in older adults: a meta-analysis. Med Sci Sports Exerc 46(6):1194-1203. Channel Description & Medical Disclaimer The content provided on Senior's Longevity Science is for informational and educational purposes only. Our mission is to explore the science of aging through the lenses of strength training, nutrition, and holistic lifestyle practices. However, this information is not a substitute for professional medical advice, diagnosis, or treatment. 1. Consult Your Healthcare Provider Before beginning any new exercise program, adopting a dietary regimen, or introducing new supplements, it is essential to consult with your physician or a qualified healthcare professional. This is particularly vital for seniors who may be managing pre-existing conditions, taking prescription medications, or rehabilitating injuries. 2. Physical Activity & Nutritional Risks By participating in the exercises or nutritional strategies discussed on this channel, you do so voluntarily and at your own risk. Senior's Longevity Science and its creators assume no liability for: Physical injuries, strains, or medical emergencies resulting from exercise. Adverse reactions or complications arising from dietary changes or supplements. Misinterpretation of the information provided in these videos. 3. Individualized Results Longevity science is highly individual. What works for one person may not be safe or effective for another. Always listen to your body; if you experience pain, dizziness, or discomfort during exercise, or any adverse reaction to a food or supplement, stop immediately and seek medical attention. 4. No Professional-Client Relationship Viewing this content or interacting with the creators via comments does not establish a doctor-patient or professional-client relationship. All content is shared as general educational information and should be applied only under the guidance of your personal medical team. FDA Compliance Note: Statements regarding supplements or specific foods have not been evaluated by the Food and Drug Administration. The information on this channel is not intended to diagnose, treat, cure, or prevent any disease.