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What changes do aging Females need to make to stimulate MPS?
As women age and transition into perimenopause and postmenopause, several physiological changes, including declining estrogen levels, impact muscle health and the effectiveness of dietary protein in stimulating muscle protein synthesis (MPS).
Here’s an explanation based on insights from experts like Dr. Donald Layman and others:
Why 30 Grams of Protein May Not Be Enough
- Declining Estrogen Impacts Muscle Metabolism:
- Estrogen plays a crucial role in maintaining muscle health by promoting MPS and reducing muscle breakdown.
- Lower estrogen levels during peri- and postmenopause reduce the body’s sensitivity to dietary protein, making it harder to maintain and build muscle.
- Anabolic Resistance:
- With age, muscles become less responsive to protein intake, a phenomenon called anabolic resistance.
- This resistance means that older adults, particularly women with lower estrogen levels, require more dietary protein to achieve the same MPS stimulation as younger individuals.
- Leucine Threshold in Aging:
- Leucine, an essential amino acid, is the key trigger for activating the mTOR pathway and initiating MPS.
- While the leucine threshold for younger individuals may be around 2.5 grams per meal (found in ~30 grams of high-quality protein), this threshold increases in older adults. For peri- and postmenopausal women, it may rise to 3–4 grams of leucine per meal.
- Protein Needs for MPS:
- To meet this higher leucine threshold, peri- and postmenopausal women may require 40–50 grams of high-quality protein per meal, depending on the protein source.
- Animal-based proteins like whey, eggs, and lean meats are rich in leucine and more effective at stimulating MPS compared to plant-based proteins.
Practical Adjustments for Aging Women
- Increase Protein Intake Per Meal:
- Shift from the general recommendation of 30 grams of protein per meal to 40–50 grams to ensure sufficient leucine and overcome anabolic resistance.
- Choose Leucine-Rich Foods:
- Incorporate foods like whey protein (1 scoop contains ~2.5–3 grams leucine), chicken breast, fish, eggs, or lean beef.
- Spread Protein Intake Across Meals:
- Aim for even protein distribution throughout the day rather than consuming most protein in one meal to maximize MPS stimulation multiple times.
- Combine Resistance Training:
- Resistance training synergistically enhances MPS, counteracting age-related muscle loss and increasing the effectiveness of dietary protein.
- Supplement if Necessary:
- Consider leucine or essential amino acid (EAA) supplements to meet the required threshold, especially in meals that may fall short of the necessary leucine content.
Key Takeaway
Peri- and postmenopausal women need to adjust their protein intake to counteract anabolic resistance and the loss of estrogen’s supportive effects on muscle health. Consuming 40–50 grams of high-quality protein per meal with a leucine content of at least 3–4 grams is essential to optimize MPS, maintain muscle mass, and support healthy aging.
Read more
https://debbiepotts.net/tips-to-improve-muscle-health-as-we-age/
https://debbiepotts.net/what-is-mps-and-why-does-it-matter-for-the-aging-athlete/
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