Anabolic resistance in aging men: how adaptogens can help

As people age, maintaining muscle mass and strength becomes more and more difficult due to a natural condition known as anabolic resistance. This process, in which muscles are less responsive to exercise and protein intake, can begin as early as 40. However, adaptogens, basically herbs that help the body adapt to stress, are posing as a promising tool to counteract this resistance and support muscle size and health. In this article, we’ll take a look into what anabolic resistance really is and some adaptogen options to counteract its effects.

Anabolic resistance symptoms

First of all, let’s understand some of the symptoms that anabolic resistance may have in aging athletes. This typically involves:

Decreased muscle protein synthesis

With age, muscles respond less effectively to protein intake, which impacts growth and recovery;

Increased cortisol levels

Chronic stress increases cortisol, a hormone that can lead to muscle breakdown;

Hormonal decline

Natural declines in testosterone and growth hormone reduce the body’s muscle-building ability.

Most common adaptogens

When it comes to the most common adaptogens available in the market, Ashwagandha, Rhodiola Rosea and Panax Ginseng definitely take the spotlight. Here are their main benefits:

Ashwagandha

• Supports testosterone levels;
• Reduces cortisol for improved recovery and muscle maintenance;
• Enhances endurance, helping to sustain workouts;

Rhodiola Rosea

• Lowers fatigue and increases stamina, crucial for prolonged workout sessions;
• Reduces stress, which supports muscle retention;

Panax Ginseng

• Boosts energy levels, enabling longer and more effective workouts;
• Supports immune function, which helps with recovery;

Adaptogens can support muscle tissue and overall health

To counteract the effects of anabolic resistance using adaptogens, based on the way they work on the human body, let’s take a look at the different ways they can support muscle tissue and overall health:

Regulating hormones

Adaptogens like ashwagandha may help to optimize testosterone and growth hormone levels, both essential for muscle maintenance;

Lowering cortisol levels

High cortisol can worsen anabolic resistance. Adaptogens such as rhodiola and ashwagandha help reduce cortisol, creating a more anabolic environment;

Enhancing energy and endurance

Rhodiola and ginseng are known for their energy-boosting properties, helping athletes maintain workout intensity—key for countering anabolic resistance;

Boosting recovery and reducing fatigue

Ashwagandha supports muscle recovery, and rhodiola reduces fatigue, both critical for maintaining consistent training intensity.

Tips for integrating adaptogens in your life

If you’re looking to include adaptogens in your routine, here are some tips for integrating these substances in your daily life:

Start small

Begin with a lower dose and feel your body’s response;

Cycle use

Use adaptogens for about 6-8 weeks, then take a short break to reset and maintain effectiveness;

Choose quality supplements

Look for third-party testing and certification to ensure potency and purity.

In conclusion, adaptogens are not a replacement for a balanced diet or structured training but offer a promising, natural way for aging athletes to manage anabolic resistance. By supporting hormonal balance, reducing stress, enhancing energy, and helping with recovery and fatigue, adaptogens like Ashwagandha, Rhodiola Rosea and Panax Ginseng can help athletes (especially those over 40) stay strong and healthy as each year goes by.