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“Muscle disuse atrophy is characterized by muscle loss due to inactivity, such as when wearing a cast or being immobilized after surgery. The key mechanism behind this muscle loss is reduced muscle protein synthesis.”

“Although food is usually the best way to obtain the necessary nutrients to support muscle mass, a few supplements may benefit muscle health. The supplement creatine monohydrate not only increases muscle mass and strength but also appears to benefit the brain.”

“Protein is an essential component of a healthy eating pattern because it supports the growth, development, and maintenance of skeletal muscle. While animal-derived protein has the advantage of containing more amino acids that promote hypertrophy – particularly leucine – research suggests that plant-based proteins can be more viable for supporting muscle than previously thought.”

“Whey and casein differ in digestion speed, but both provide essential amino acids that support muscle protein synthesis. The useful choice depends on total intake, meal timing, tolerance, and whether the powder helps someone meet protein needs.”

“Two weeks of one-leg immobilization in older men markedly lowered both fasting and post-meal muscle protein synthesis, while resistance exercise can help preserve anabolic sensitivity. Together, adequate protein and regular resistance training address complementary parts of muscle maintenance.”

“Dr. Phillips stresses the importance of building muscle reserves early in life, so we start the decline from a higher plateau. He draws parallels with building bone mass but points out that, unlike bone mass muscle can be added later in life.”

“Some evidence suggests that even older adults can benefit from regular strength training to promote muscle gains. In this clip, Dr. Stuart Phillips and Dr. Rhonda Patrick discuss the importance of building and maintaining muscle mass for longevity.”

“A meta-analysis of 49 studies involving 1,863 adults found that protein supplementation during prolonged resistance training produced additional gains in one-repetition maximum strength, fat-free mass, and muscle size compared with training alone.”

“This acute study shows how high energy demand may increase the brain's response to creatine. Cognitive dosing remains an active research question because brain uptake is slower and less predictable than muscle uptake.”

“Protein is essential for building and maintaining muscles. Aiming for about 1.2 to 1.6 grams of protein per kilogram of body weight (about 0.5 to 0.7 grams per pound) is optimal for maintenance on the lower end and building muscle on the higher end.”