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How To Avoid Muscle Catabolism?



How to Avoid Muscle Catabolism?

The main enemy of any bodybuilder is catabolism. This is a process in the body that breaks down complex structures, such as protein, carbohydrates into simple like amino acids, glucose. Usually, catabolism occurs as a result of stress, overwork, physical activity, and always leads to the emission of cortisol. Cortisol is a stress hormone. It destroys muscle protein, promotes fat storage and increases the level of glucose in our blood. Cortisol plays a negative role in the body. The fact that exercise is a stress to the body, is the release of hormones, including cortisol.

The body must compensate for the deficiency in amino acids, which are used during training, you also need to remedy the lack of glycogen (carbohydrate is fast, which is in our liver and feeding our muscles, it is because after or during training you may have soreness in the liver).

Thus, after training, we need to overcome this catabolic effect. This is pretty easy to do by taking sports nutrition. Protein, amino acids or BCAA perfectly replenish amino acids in the body. In addition, gainer intake also fills the glycogen stores. In my opinion, this is the most practical solution, as it is very convenient after a workout to get a drink shaker and protein-carbohydrate drink.

However, you can overcome the catabolic effect through a normal diet. Suppose a banana or chocolate bar will return to normal glucose levels (in consequence of that and replenish glycogen), and half a liter of the same milk or yogurt replenish amino acids and do not give your body the eat your muscles.

Have to be said that catabolism occurs not only after exercise. Morning is a real horror for a bodybuilder. As soon as we wake up our body needs large quantities of amino acids and glucose. Many bodybuilders looking to lose weight run in the morning without getting breakfast.

Must Read: Drink More Water If You Want To Lose Weight And Build Muscle Fast

But this is not a great idea.  Your the body will not burn fat, instead, it will successfully break down your muscle protein into amino acids, thus catabolic effect that occurs every morning will be increased. One of the methods to overcome catabolic effect can be a hearty breakfast every morning.

Scrambled or boiled eggs, oatmeal with honey, any fruit such as orange, banana, or apple and strong tea are great options for a hearty breakfast. You will get everything that your body needs, and thus will minimize the release of cortisol, and thus the level of catabolism.

Many people try to overcome morning catabolism by using sports nutrition. But this is not a good idea, as you need ordinary, while supplements will be taken during the day. That’s why it’s totally contraindicated to replace a full breakfast with protein-carbohydrate cocktails.

Avoid Muscle Catabolism

But what happens during sleeping? Did you know that during sleeping our body triggers catabolic process and use muscle mass for getting energy? Further, we will explain why it happens this way. When you sleep, you essentially starve. All of us know that we should sleep at least seven hours a day. During this period your body is actually left without food. During the day, if you're at the stage of muscle mass building, you try to eat every 2-3 hours.

If you stay for more than three hours without eating, your blood sugar levels begin to fall. And all because our brain can only work on sugar (Glucose), your body responds to the destruction of muscle proteins, and the process of catabolism. It converts the amino acids into glucose for energy needs of our brain. In other words, our bodies are literally used as a muscle food to feed our brains.

Do not worry too much, since there is a solution to this problem. You have to eat before going to bed. Select a slow digesting protein for this time. You can choose a protein shake because it provides a slow and steady supply of amino acids for up to seven hours.

This means that it will supply your body with amino acids that can be converted into glucose, and thus prevent your muscles from breaking apart. If you take about 40 grams of casein protein before bed, it not only prevents muscle breakdown, but additional amino acids can be used to stimulate the growth of muscles during sleep.

Also there some alternatives that can be appealing to many bodybuilders. One of these is to consume healthy fats, such as two tablespoons of flaxseed oil, two tablespoons of peanut butter. Healthy fats will further slow down the digestion of casein and help maintain insulin sensitivity.

Slow the digestion of carbohydrates, like a cup of oatmeal or two slices of whole grain bread, will make a nice addition to the protein and beneficial fats. This choice of food provide a constant flow of glucose to the brain during the night, which will help prevent catabolism, and they will not be stored as fat.

What is the optimal duration of training to avoid catabolism process? This is a really astringent question for every bodybuilder who wants to keep their muscle mass. Studies have shown that, after 45 minutes of exercise, without taking any additives in the form of BCAA and glucose, the level of cortisol rises sharply. This increase means that after this time, the body begins to eat its own muscle for getting energy.

That’s why is highly recommended do not make you workout program longer than 45-60 minutes. The good news is a case of taking supplements, you reduce the cortisol level, and training may be longer and more efficient. As you see catabolism is that process responsible for the breakdown of muscle tissues.

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This is something that all bodybuilders are trying to avoid since they lose so hard gained muscle mass. The reverse of this state is anabolism, during which are building muscle mass. And this is surely the process every bodybuilder would like to keep as long as possible.

In order to avoid the destructive effects of catabolism you should follow some basic rules like these ones:

  • Do not make you workout program longer than 45-60 minutes. This period can be longer if you take additives in the form of BCAA and glucose.
  • Avoid not eating more than 2-3 hours. Schedule at least 5-6 small meals during the day, spaced about 2-3 hours between them. Also, eat before going to sleep, so your body gets enough energy over a long period of time.
  • Pre-workout and post-workout meals are very important too. So try do not skip any of them.  

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