Modern Healthspan: The Protein Threshold to Building Muscle After 60 | Dr Brad Schoenfeld

Key Takeaways

• Increase protein intake – Older adults need 30-45g of high-quality protein per meal to overcome anabolic resistance.
• Prioritize leucine-rich foods – Aim for 4g leucine per meal (found in animal proteins like whey, casein, milk). Plant-based eaters need larger portions to hit this threshold.
• Consider creatine monohydrate – May enhance strength and muscle growth, especially for vegans/vegetarians (30% of people are non-responders).

Supplements & Protocols Mentioned

• Whey protein – 30-45g per meal provides sufficient leucine to trigger muscle protein synthesis.
• Creatine monohydrate – 3-5g daily may improve workout performance and muscle growth (try for 4-6 weeks to assess response).

Notable Quotes

“Older individuals need higher dosage of protein to achieve similar muscle protein synthesis increases.”

Bottom Line

Consume 30-45g of leucine-rich protein per meal (prioritize animal sources) and consider creatine supplementation to combat age-related muscle loss. Resistance training remains essential.

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