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Muscle catabolism is the breakdown of muscle tissue when the body does not receive the right amount of building materials. Trainers, nutritionists and, above all, manufacturers of supplements for athletes warn against catabolism. But is muscle catabolism really that big of a risk? What are the symptoms of catabolism and what to do to prevent muscle breakdown?

Muscle catabolismis the fear of every athlete, especially bodybuilder. The prospect of losing muscle tissue, which is painstakingly built during hard training, can indeed be a concern. However, the problem of catabolism is exaggerated for many reasons.

Of course, it is very important for every athlete to check on an ongoing basis for signs of catabolism. He should also take care of a proper diet, which is crucial for building muscle mass. However, you should not be persuaded that only a set of nutrients can inhibit catabolic processes and build a muscular figure. In fact, the basis for the prevention of catabolism is the proper distribution of meals throughout the day and an adequate supply of protein in the diet.

Muscle catabolism - what is it?

At the beginning, it is worth noting that catabolism does not only occur after training - it occurs every day in the body of all people, similar to its reverse, i.e. anabolism. Both of these processes contribute to the overall chemical and energetic transformations in every living cell.

The difference between anabolism and catabolism is that the former uses external energy sources to synthesize (produce) cellular structures. Catabolism, on the other hand, occurs when the body does not have an abundance of external energy sources (food), so in order to sustain life processes, it uses its own reserves of nutrients - proteins, fats and carbohydrates. The most accessible source of protein are muscles, which are burned first in the event of a shortage of energy components.

Muscle catabolism - causes and occurrence

Increased catabolism occurs in several situations:

  1. during training- muscles are made of fibers, which are subject to microdamages as a result of high training loads.It is a necessary and necessary process for the development of muscle tissue - thanks to it, it is possible to later repair damaged structures, which rebuilds lost cells, making the muscles larger and stronger.
  2. after training- catabolism continues for several hours after the end of exercise. Then the body urgently needs external food sources to stop the disintegration process and start rebuilding damaged muscle fibers (this time is the so-called anabolic window).
  3. at night- although the brain is asleep, the body regenerates intensively at night. This also applies to the muscles. Since the body cannot supply protein at this time, it uses its own energy reserves that it managed to accumulate during the day.
  4. during fasting- fasting causes rapid muscle loss even in people who do not exercise. This process is due to the fact that the body is not getting enough nutrients. Therefore, eating regular meals is very important from the point of view of athletes.

Catabolism - symptoms

Catabolism during training may manifest itself as a feeling of "burning" or burning of the muscles, but it is a completely natural reaction, which is desirable from the point of view of muscle gain (unless the burning turns into pain - it is a sign that exercise is too intense and there is a risk of overtraining.

Catabolism after training and at night has no immediate symptoms, which means that you cannot feel when muscle tissue is breaking down. Feeling sore after exercise is not a direct symptom of catabolism, because despite the pain, the body could already start repair processes and start rebuilding damaged structures.

In fact, the only sign that you are losing muscle is a decline in your biceps, chest, and other body parts after a few weeks of exercise. Too strong catabolism may also be indicated by the lack of progress in training - in such a situation, despite the use of a special diet and training plans, the muscle mass does not increase.

Muscle catabolism - how to protect muscles from breakdown?

There is a belief among bodybuilders that only adequate supplementation, including protein preparations such as glutamine, leucine, creatine, casein or beta-alanine, can protect against increased catabolism. This approach results from the wide advertising that their producers make to similar specifics.

Meanwhile, most of the preparations mentioned, including the very popular glutamine that is supposed to inhibit night catabolism, do not have a scientifically proveneffectiveness. The exception is BCAA - a supplement whose action has been best documented. It should only be taken by people who undergo 3-4 hard workouts a week. BCAAs can inhibit the breakdown of muscle tissue when used before and during training. The daily dose should be approx. 10 g (maximum 20 g). BCAAs are also recommended at bedtime to prevent nocturnal catabolism - then take a dose of 0.3 g per 10 kg of body weight.

The most important factor preventing catabolism, however, is diet. So, instead of stocking up on a whole arsenal of nutrients, first of all you should focus on planning a well-balanced menu. When drawing up a meal plan, some tips should be considered.

Read also: Whey protein: types, effects, dosage

This will be useful to you

How to arrange your diet to prevent catabolism?

  • determine your daily caloric requirement (BMR)- thanks to this you will know how many calories you need to supply your body every day to avoid an energy deficit and, consequently, muscle catabolism. If you want to gain weight, add 150-200 kcal to the beginning and watch your body react. If the scale stands still, increase the caloric requirement by another 100 kcal.
  • it is mandatory to eat at least 5 meals a day : the first within half an hour after waking up (so as to inhibit night catabolism), another as part of the second breakfast, the third for 2 hours before training, the fourth one after training (it should be the most calorific) and the fifth two hours before going to bed.
  • before you prepare a post-workout meal (which may take some time), immediately after finishing the workouteat a snack with easily digestible simple carbohydrates .
  • keep an adequate supply of protein in your daily diet- if you want to gain weight, consume about 2 g of protein per kilogram of body weight. 1.4 g / kg bw is enough for endurance athletes

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