Performance · Recovery · After 45

Still in the game at 56 — why your training stopped landing, and what actually helps.

If you're training as hard as ever but recovering slower, it isn't in your head. After 45, your body uses protein less efficiently — here's the science, and the simple top-up masters athletes are using.

Bare · 6 min read · Updated June 2026

Masters cyclist racing

Recovery slows with age — but it's far more fixable than most athletes think.

You've done the work for decades. The parkruns, the long rides, the early mornings. But somewhere after 45, something shifted: the same session that used to take a day to bounce back from now takes two or three. You're not slower because you've lost your edge — you're slower to recover. And there's a well-documented physiological reason for it.

It's called anabolic resistance

As we age, our muscles become less responsive to the protein we eat. The same meal that triggered strong muscle repair at 30 produces a blunted response at 55. Researchers call this anabolic resistance — and it means older athletes need more of the right amino acids, timed well, to get the same recovery signal.

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Adults over 60 may need roughly double the leucine per serving to maximally stimulate muscle protein synthesis compared with younger adults.1,2

Leucine is the key. It's the amino acid that flips the "build and repair" switch in muscle. Hit the leucine threshold and recovery kicks in; fall short and the signal stays muted — no matter how hard you trained.

Why food alone often isn't enough mid-session

A steak does the job at dinner. But around training — before a long ride, mid-run, or straight after a session when your stomach can't face a meal — most athletes simply don't get a fast, complete dose of essential amino acids. That's the exact window where the over-45 body needs the most help.

What masters athletes are saying

"I'm 56 and doing CrossFit 5 days a week. I recover very fast after each workout and my muscles aren't as sore as they were in the past. I don't feel fatigued after my strength days. I'll never use a different product again." — Elize B. · CrossFit, age 56 · Verified review
"I'm an older runner. After my long weekly run I'd usually feel quite tired in the afternoon — but since taking this straight after, I feel strong and full of energy for the rest of the day, with less stiffness and muscle soreness." — Debra C. · Distance runner · Verified review
"A definite improvement in my stamina and endurance on the bike. My recovery has improved, which gives me more efficient workouts. I train 6 days a week." — Madeleen K. · Cyclist · Verified review

Bare Aminos

R549 · 30 servings (tub or single-serve sachets)

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9 Essential Amino Acids2g Leucine 0g Sugar · Vegan-FriendlyMade for South Africa
References
1. Moore DR et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci.
2. Breen L & Phillips SM (2011). Skeletal muscle protein metabolism in the elderly: Interventions to counteract anabolic resistance. Nutr Metab.

Bare Aminos is a food supplement and is not intended to diagnose, treat, cure or prevent any disease. Recovery experiences vary between individuals. Statements describe general nutritional support for active adults. Prices in ZAR and correct at time of publishing. Buy 2, Get 1 Free applies to single-product purchases; shipping charged separately.