Cracking the Code of Anabolic Resistance: How to Detect and Prevent Muscle Loss
Anabolic resistance, characterized by the impaired ability of the body to synthesize muscle proteins in response to nutrient intake or physical activity, is a critical issue, especially among the elderly and those with chronic illnesses. This article explores the concept of anabolic resistance, the methods used to test for it, and the supplements and lifestyle changes that may help prevent or mitigate its effects.
What is Anabolic Resistance?
Anabolic resistance occurs when the body’s muscles fail to respond adequately to protein intake or exercise stimuli, leading to reduced muscle protein synthesis. Usually it’s very visible in the elderly as frailty becomes more prevalent. This condition can result in muscle wasting, decreased strength, and impaired physical function, contributing to conditions like sarcopenia (age-related muscle loss) and cachexia (muscle wasting associated with chronic illness) (Wilkinson et al., 2018). Several factors contribute to anabolic resistance, including aging, physical inactivity, chronic inflammation, insulin resistance, and inadequate protein intake. Understanding and addressing anabolic resistance is crucial for maintaining muscle mass and function, particularly in older adults. Although some muscle atrophy is inevitable while aging, how much will depend on your nutrition and lifestyle choices.
Testing for Anabolic Resistance
Diagnosing anabolic resistance involves assessing muscle protein synthesis rates and the body’s response to anabolic stimuli, such as dietary protein or exercise. Several testing methods are employed:
1. Stable Isotope Tracers:
This method involves infusing labeled amino acids (stable isotopes) into the body and measuring their incorporation into muscle proteins. By comparing the rate of muscle protein synthesis before and after an anabolic stimulus, researchers can determine the degree of anabolic resistance (Tipton et al., 1999).
2. Muscle Biopsies:
Muscle biopsy samples can be analyzed for protein synthesis markers and signaling pathways involved in muscle growth. This invasive procedure provides detailed information about the molecular mechanisms underlying anabolic resistance (Wang et al., 2006).
3. Blood Biomarkers: Researchers can measure levels of specific biomarkers in the blood, such as amino acids, insulin, and inflammatory markers, like CRP. Changes in these biomarkers in response to protein intake or exercise can indicate anabolic resistance (Biolo et al., 1997).
4. Indirect Methods:
Indirect methods, such as measuring changes in muscle mass and strength over time, can also provide insights into anabolic resistance. While less precise than stable isotope tracers or biopsies, these methods are more practical for routine clinical use (Tieland et al., 2012).
Supplements to Prevent Anabolic Resistance
Several dietary supplements have been studied for their potential to prevent or mitigate anabolic resistance. These supplements aim to enhance muscle protein synthesis, reduce inflammation, and improve overall muscle health.
1. Casein Protein:
Casein is a slow-digesting protein that provides a steady release of amino acids. It is beneficial for sustaining muscle protein synthesis overnight or during periods of fasting (Boirie et al., 1997). Now Foods makes an inexpensive but high-quality casein protein.
2. Branched-Chain Amino Acids (BCAAs):
BCAAs, particularly leucine, are potent stimulators of muscle protein synthesis. Supplementing with BCAAs can help overcome anabolic resistance by providing the necessary building blocks for muscle growth (Blomstrand et al., 2006).
3. Essential Amino Acids (EAAs):
EAAs, including leucine, isoleucine, and valine, are critical for muscle protein synthesis. EAA supplements can be particularly effective in older adults and those with chronic illnesses who may not get enough protein from their diet (Volpi et al., 2003). Taking EAA’s while fasting or on a low calorie diet can prevent excessive muscle breakdown (Ferrando et al., 2023).
4. Omega-3 Fatty Acids: Omega-3 fatty acids, found in fish oil, have anti-inflammatory properties and can enhance muscle protein synthesis. Studies have shown that omega-3 supplementation may improve muscle mass and function in older adults (Smith et al., 2011).
5. Creatine:
Creatine is a well-known supplement for enhancing muscle strength and performance. It can also support muscle protein synthesis by increasing the availability of energy (ATP) during exercise, thereby reducing anabolic resistance (Kreider et al., 1998). NOW Sports makes a micronized form of creatine that’s well absorbed.
6. Vitamin D:
Vitamin D plays a role in muscle function and health. Low levels of vitamin D are associated with muscle weakness and increased risk of anabolic resistance. Supplementing with vitamin D can improve muscle strength and reduce inflammation (Bischoff-Ferrari et al., 2004).
7. Beta-Hydroxy Beta-Methylbutyrate (HMB): HMB is a metabolite of leucine that has been shown to reduce muscle protein breakdown and promote muscle growth. It is particularly beneficial for older adults and those experiencing muscle wasting (Nissen & Sharp, 2003). HMB can be purchased via Amazon here.
Practical Recommendations
To effectively prevent or manage anabolic resistance, a multifaceted approach is necessary. Here are some practical recommendations:
1. Optimized Protein Intake:
Ensure adequate protein intake, aiming for at least 1.2 to 1.6 grams of protein per kilogram of body weight per day. Distribute protein intake evenly across meals to maximize muscle protein synthesis (Moore et al., 2015).
2. Exercise:
Engage in regular resistance and aerobic exercise to stimulate muscle protein synthesis and improve overall muscle health. Exercise also enhances the body’s sensitivity to dietary protein (Phillips et al., 2016).
3. Supplementation:
Consider incorporating the supplements mentioned above into your routine, particularly if dietary protein intake is insufficient or if you are at risk of anabolic resistance.
4. Monitor Progress:
Regularly assess muscle mass, strength, and functional performance to track progress and adjust your approach as needed.
5. Consult Healthcare Professionals:
Work with healthcare professionals, such as health coaches and degreed and certified personal trainers, to develop a personalized plan that addresses your specific needs and goals.
Takeaway
Anabolic resistance is a significant concern for maintaining muscle mass and function, especially in older adults and those with chronic illnesses. By understanding the mechanisms underlying anabolic resistance, employing appropriate testing methods, and utilizing targeted supplements, it is possible to mitigate its effects and promote muscle health. A proactive approach, including optimized protein intake, regular exercise, and strategic supplementation, can help preserve muscle mass and enhance quality of life.
References
Biolo, G., Maggi, S. P., Williams, B. D., Tipton, K. D., & Wolfe, R. R. (1997). Increased rates of muscle protein turnover and amino acid transport after resistance exercise in humans. *American Journal of Physiology-Endocrinology and Metabolism*, 268(3), E514-E520.
Bischoff-Ferrari, H. A., Borchers, M., Gudat, F., DĂĽrmĂĽller, U., Stahelin, H. B., & Dick, W. (2004). Vitamin D receptor expression in human muscle tissue decreases with age. *Journal of Bone and Mineral Research*, 19(2), 265-269.
Blomstrand, E., Eliasson, J., Karlsson, H. K., & Köhnke, R. (2006). Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. *The Journal of Nutrition*, 136(1), 269S-273S.
Boirie, Y., Dangin, M., Gachon, P., Vasson, M. P., Maubois, J. L., & Beaufrère, B. (1997). Slow and fast dietary proteins differently modulate postprandial protein accretion. *Proceedings of the National Academy of Sciences*, 94(26), 14930-14935.
Ferrando, A. A., Wolfe, R. R., Hirsch, K. R., Church, D. D., Kviatkovsky, S. A., Roberts, M. D., … Antonio, J. (2023). International Society of Sports Nutrition Position Stand: Effects of essential amino acid supplementation on exercise and performance. Journal of the International Society of Sports Nutrition, 20(1). https://doi.org/10.1080/15502783.2023.2263409
Kreider, R. B., Ferreira, M., Wilson, M., Grindstaff, P., Plisk, S., Reinardy, J., ... & Almada, A. L. (1998). Effects of creatine supplementation on body composition, strength, and sprint performance. *Medicine & Science in Sports & Exercise*, 30(1), 73-82.
Moore, D. R., Churchward-Venne, T. A., Witard, O., Breen, L., Burd, N. A., Tipton, K. D., & Phillips, S. M. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. *The Journals of Gerontology Series A: Biological Sciences and Medical Sciences*, 70(1), 57-62.
Nissen, S., & Sharp, R. (2003). Effect of dietary supplements on lean mass and strength gains with resistance exercise: a meta-analysis. *Journal of Applied Physiology*, 94(2), 651-659.
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. *Applied Physiology, Nutrition, and Metabolism*, 41(5), 565-572.
Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., ... & Mittendorfer, B. (2011). Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemia-hyperinsulinemia in healthy young and middle-aged men and women. *Clinical Science*, 121(6), 267-278.
Tang, J. E., Moore, D. R., Kujbida, G. W., Tarnopolsky, M. A., & Phillips, S. M
