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Run away from catabolism and gain muscle!

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Run away from muscle catabolism

Building muscle is a process that requires an almost constant state of anabolism. Anabolism is the building of new tissue. When we train too much or when we do not bring enough nutrients to the muscle fibers, catabolism awaits us. Catabolism is the reverse process of anabolism: muscle breakdown! Unfortunately, we are often unable to distinguish between the two, our body informing us of catabolism only through symptoms, which it is important to know how to distinguish. To progress and optimize your muscle building, avoid catabolism! Follow the leader.

WHAT IS CATABOLISM?

What is catabolism?

Catabolism: loss of muscle

At the biological level, catabolism is a set of metabolic pathways that break down complex molecules (lipids, proteins, polysaccharides, nucleic acids, etc.) into simpler ones (fatty acids, amino acids, monosaccharides, nucleotides, etc.). They can either oxidize to release energy or be used in other anabolic reactions. Concretely, in the field of bodybuilding and sport, this means that muscle tissue is broken down to produce energy.

A high risk when dieting

When following a low-calorie diet in order to lose weight or achieve good muscle definition, it is important to know how to limit the state of catabolism. In effect, it is not by starving ourselves and forcing our body to degrade its amino acids that we can hope to become lean and muscular. Stored fats must be properly mobilized, and to do this, it is important to remain in a state of anabolism: to continue to build muscle tissue, and to burn fat even more efficiently. People who only consume salad and green tea to lose weight faster only degrade their muscle mass. This is a real problem because it is the muscles that burn fat! To cut effectively, it is important to consume proteins, fibers and essential fatty acids, in order to provide the nutrients essential to the muscles and to avoid catabolism.

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THE RISKS ASSOCIATED WITH OVER-TRAINING

Overtraining and catabolism

In addition to dietary errors, overtraining is the main cause of catabolism. And it is very easy to fall into overtraining without realizing it. Indeed, everyone would like to have a body drawn and drawn overnight, but this should not encourage you to force the process! Training too long and too often without taking care of your muscle recovery, you are simply reducing your ability to gain muscle.
Overtraining destroys your hopes of progress, and its symptoms are easily recognizable:

HOW TO AVOID CATABOLISM?

How to avoid muscle catabolism?

The equation is quite simple. You need to eat more than the body burns. If you consume the right calories, you boost your muscle mass. If you lack calories, your muscles and muscle definition suffer the consequences.

Eat regularly

First of all, avoid going more than 3 hours without eating. When trying to put on muscle mass or even when looking to burn fat, proper nutrition is essential. Spread your daily meals evenly and space them about 3 hours apart. This equates to around 5-6 meals a day, which will provide you with sufficient amounts of energy and amino acids to meet your body’s needs. Remember that low glycemic index complex carbs and healthy unsaturated fats such as omega 3 are good food choices that will support your body transformation goals.

Eat before training

Eating a pre-workout meal delays catabolism during your session. Above all, do not neglect it. After training, simply combine a banana (or a fruit of your choice) with a whey protein shake to quickly restore your energy and start muscle recovery from stress inflicted during exercise. Too, specific references to muscle recovery should be considered. They must contain: BCAAs, glucose polymers, and if possible creatine. For optimal post-workout recovery, an adequate intake of protein and carbohydrates is essential..

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Limit your weight training sessions to 60 minutes

Try to limit your workouts to around 45-60 minutes, including warming up and stretching. The “marathon” workouts that most beginners inflict on themselves activate a hormone secreted by the adrenal glands: cortisol, a direct precursor to catabolism. This hormone triggers the breakdown of muscle tissue to produce energy. Short but intense weight training sessions are the best recipe for releasing testosterone and growth hormone, hormones that significantly influence the process of anabolism or muscle growth. Training causes micro-cellular damage to the muscles, so it is a catabolic activity that it is best to limit in time. It is when the recovery process begins that catabolism turns into anabolism and muscle growth can take place.

As you will have understood, avoiding catabolism is not rocket science. All it takes is a bit of research and application of the knowledge acquired. Remember to eat properly and frequently, not to spend your life in the gym (the quality and intensity of your session is not proportional to its duration), and to give your body enough time to recover.

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