If you’ve strained or torn a muscle — an erector spinae strain, a hamstring pull, a rotator cuff tweak — you’ve probably been told to “get your protein in” for recovery. That advice isn’t wrong, but it’s incomplete. The research on tissue repair points to something more specific: essential amino acids (EAAs), and one in…
You’re Doing the Work. So Why Is Muscle Still Slipping Away? L-Leucine for Active Adults Over 50: What the Science Says You’re not sitting on the couch. You’re showing up for your workouts, watching your protein intake, and taking your health seriously. Yet somewhere in your fifties or sixties, you noticed something frustrating: maintaining muscle…
As an active adult over 50, I consume a protein shake nearly every day, especially after long endurance workouts over 60 minutes (see bicyclehigh.com ) or on a weight training day built around strength and resistance exercise. At this stage of life, I do not look at protein as just another macronutrient. I look at…
Muscle Mass and Lean Body Mass: Several studies have demonstrated that HMB supplementation in Older Adults can help preserve or even increase lean body mass (LBM) in older adults. This effect is particularly noted in situations of muscle loss due to aging (sarcopenia), illness, or bed rest. A recent meta-analysis (April 2025) of 21…
Creatine supplementation is generally considered safe for most older adults when taken at recommended dosages and when individuals are in good health. However, it’s crucial to consult with a healthcare professional before starting creatine supplementation, especially for those with pre-existing kidney issues or other health conditions. Understanding the effects of older adults and creatine can…
