If you’re training hard and eating well but still feel like your muscles aren’t responding the way they used to especially as you get older you’re not imagining it.
This could be due to something called anabolic resistance, and it’s more common than most people realise. But the good news? It’s totally fixable.
In this article, we’ll look at:
- What anabolic foods are (and why they matter)
- How muscle-building works at a cellular level
- What causes anabolic resistance
- How to overcome it with food, training, and lifestyle
What Are Anabolic Foods?
“Anabolic” just means building up in this case, building muscle. Anabolic foods are the ones that help trigger muscle protein synthesis (MPS), which is your body’s process of repairing and growing muscle tissue after training.
The most anabolic foods are rich in high-quality protein, especially leucine, an amino acid that acts as the spark plug for muscle growth.
Best anabolic foods:
- Lean meats like chicken, turkey, beef
- Eggs (especially the yolks don’t ditch them)
- Dairy products (milk, Greek yogurt, cheese)
- Fish and seafood
- Whey protein
Animal proteins generally give you more bang for your buck they’re more digestible and have a better amino acid profile compared to plant proteins.
What About Plant-Based Proteins?
You can still build muscle on a plant-based diet, but it takes a bit more strategy.
Plant proteins often lack one or more essential amino acids, so you’ll need to combine sources (like rice + beans) or opt for fortified products or protein powders.
Tips for making plant proteins more anabolic:
- Eat larger portions to hit your protein needs
- Combine complementary sources (e.g. lentils + quinoa)
- Use plant-based protein powders (pea, soy, rice)
- Add leucine-rich foods or supplements if needed
Anabolic Resistance: Why Protein Doesn’t Always “Work” the Way It Should
As we age or if we’re inactive, overweight, or recovering from illness our muscles become less responsive to the normal signals that trigger growth. This is called anabolic resistance.
It’s like your muscles have the volume turned down. You’re still eating protein and exercising, but your body’s response is muted.
What causes it?
- Aging
- Sedentary lifestyle
- Inflammation
- Poor blood flow to muscle
- Insulin resistance (common in obesity or PCOS)
The Science-y Bit: IGF-1 and mTOR
Inside your muscle cells, growth is controlled by pathways like IGF-1 and mTOR. When you lift weights or eat protein, these get switched on, telling your body to start building.
In anabolic resistance, these pathways don’t switch on properly even when you do everything “right.” That’s why you might feel like your usual diet and training plan just isn’t cutting it anymore.
But you’re not stuck. These pathways can be reactivated you just need to give them the right kind of nudge.
How to Overcome Anabolic Resistance
You don’t need extreme diets or magic supplements. You just need a few smart tweaks.
1. Lift WeightsRegularly
Resistance training is the single most powerful tool to restore your muscle’s responsiveness to protein. Aim for:
- 2–4 strength sessions per week
- Moderate to heavy loads
- Progressively increasing over time
Even bodyweight exercises like squats and push-ups count consistency is key.
2. Eat More Protein (Especially at Breakfast)
As we get older, the amount of protein needed to trigger MPS goes up. Instead of 20g per meal, aim for 30–40g with at least 2.5g of leucine.
Spread it evenly across the day and don’t skip breakfast your first meal sets the tone for the day’s anabolic signalling.
3. Supplement with EAAs or Leucine if Needed
If you’re not hungry or struggle to eat enough, essential amino acid (EAA) blends or a leucine boost in your protein shake can help. This is especially useful for peri- and postmenopausal women, who tend to experience a natural dip in anabolic signalling.
4. Add Inflammation-Fighting Foods
Chronic low-grade inflammation makes anabolic resistance worse. Focus on anti-inflammatory foods like:
- Fatty fish (salmon, sardines)
- Colourful veg and berries
- Olive oil
- Walnuts and flaxseeds
5. Stay Active Throughout the Day
You can’t out-train a sedentary lifestyle. Even if you lift three times a week, sitting for 10 hours a day will blunt your progress.
Move more between sessions: walk, stretch, do housework anything that keeps blood flowing to your muscles.
Real Talk: You’re Not “Broken Your Body Just Needs a Tune-Up
If you’re over 30 (or 40+), you’ve probably noticed that your body doesn’t bounce back like it used to. That doesn’t mean you’re past it. It just means your muscle metabolism needs more support and stimulation.
Anabolic resistance doesn’t mean you can’t build muscle. It just means you need to train smarter, eat more intentionally, and stay consistent.
Take-Home Message
Anabolic foods are protein-rich, leucine-packed foods that trigger muscle growth.
Resistance training is non-negotiable for muscle health, especially with age.
Protein timing and total intake matter aim for 30–40g per meal.
Anabolic resistance is common, but reversible.
Move daily, eat smart, lift regularly.
The bodybuilding aesthetician 
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