Protein Timing – Older

After 40, the rules of muscle building change. The same workout and protein routine that once built strength effortlessly now produce slower progress. This is due to anabolic resistance, the gradual decline in how effectively your muscles respond to protein and exercise. Understanding and managing your Net Protein Balance (NPB) is key to preserving strength, muscle, and independence as you age.

Net Protein Balance measures the tug-of-war between muscle growth and breakdown.
The equation is simple: NPB = MPS − MPB

• MPS (Muscle Protein Synthesis) is the rate at which new muscle tissue forms.
   
• MPB (Muscle Protein Breakdown) is the rate at which existing tissue is degraded.
   

When MPS exceeds MPB, you gain muscle; when MPB exceeds MPS, you lose it.
For older adults, maintaining a positive NPB is harder because the body becomes less responsive to dietary protein. To offset this, both timing and dosage of protein intake must be optimized.

Resistance exercise elevates both MPS and MPB at the same time. In a fasted state, breakdown rises faster than synthesis, leaving you in a catabolic state even after training.

In younger adults, this gap quickly closes once protein is consumed. For adults over 40, however, the MPS response is smaller and slower. Your muscle tissue needs more protein per meal and faster post-workout feeding to flip NPB from negative to positive.

If you train and wait six hours before eating, your muscles stay in a catabolic state the entire time. By the time you finally consume protein, the initial MPS surge has subsided. You miss the period of peak exercise-induced sensitivity, which is most pronounced in the first three hours after training.

For older adults, this loss is significant. Your muscles are already less efficient at using amino acids, and every hour of delay compounds that inefficiency, accelerating the gradual loss of lean tissue known as sarcopenia.

Protein requirements rise with age because the body’s ability to use dietary amino acids declines. Here’s how to adjust your intake:

• Ages 40 to 59:
  Aim for 25–30 grams of high-quality protein immediately after training, with a total of 1.2–1.4 grams per kilogram of body weight per day.
   
• Older adults (≥ 60 yr, active / regular physical activity):
  Aim for 25–30 grams of high-quality protein immediately after training,, and a total of 1.2–1.6 grams per kilogram daily.
   
• Older adults (≥ 60 yr, sedentary / minimally active and healthy):
  Target 30–40 grams per meal, with a daily total between 1.4 and 2.0 grams per kilogram to overcome anabolic resistance.

• Disease / Rehabilitation / Severe Catabolism:
  Target 35–45 grams per meal, with a daily total between 1.5 and 2.0 grams per kilogram to overcome anabolic resistance. Intake over 1.8 g⋅kg−1⋅day−1 requires medical supervision.
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Example:
If you weigh 80 kilograms and are over 65, aim for 96–128 grams of protein per day, spread across three to four meals of 30–40 grams each to maintain a positive NPB.

Research shows that your muscles remain responsive to protein for up to 24 hours after exercise. However, this does not mean you can delay eating.

• 0–3 hours post-exercise: MPS is maximally elevated — this is your most important feeding window.
   
• 3–24 hours post-exercise: Muscle remains sensitized, but efficiency declines.
   

Think of this as a safety net, not an excuse to skip your post-workout shake. Eating promptly maximizes the benefit of your training and keeps you in a growth-ready state.

After 40, muscle maintenance depends on precision. Protein timing, quality, and distribution are no longer optional — they are essential for protecting muscle and metabolic health.

• Eat 25–40 grams of protein within 1–2 hours after exercise (depending on age).
   
• Spread your protein evenly across three to four meals per day.
   
• Avoid long fasting gaps, especially after training.
   

For adults 65 and older, these habits slow muscle loss, enhance recovery, and help maintain strength and independence.

Anabolic resistance is the age-related decline in muscle’s responsiveness to dietary protein and exercise. It begins around 40 and becomes more pronounced after 65.

Most adults 40 and over benefit from 1.2–1.6 grams of protein per kilogram of body weight daily, spread across three to four meals.

Whey Protein Concentrate (WPC 80) provides high leucine content to trigger muscle-protein synthesis through the mTORC1 pathway while preserving gut-supportive compounds.

TLC PureOrigin™ uses non-instantized WPC 80 to avoid emulsifiers and preserve native bioactives that enhance gut health, nutrient absorption, and overall muscle recovery.

Yes. The first three hours post-workout are the most efficient time to turn a negative NPB into a positive one. Waiting too long reduces the total anabolic effect.

This information is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Individuals must consult a qualified healthcare provider or registered dietitian before making significant changes to their diet or exercise regimen. Important Safety Notice: Individuals with pre-existing renal impairment, diabetes, or other chronic metabolic conditions should consult a healthcare provider before significantly increasing protein intake.