Catabolism refers to the process of breaking down proteins from muscles for the purpose of producing energy. It is triggered when there is an energy deficit, therefore more energy is expended than is introduced by the diet.
Obviously you shouldn’t take into account just the workouts but also all the practices carried out during the day, including work. Our body will therefore have to use amino acids and transform them into glucose in order to produce the necessary energy.
In practice, it occurs when the body reduces part of the proteins that make up the muscle into glucose, through a process called gluconeogenesis. In doing so, the sugars obtained are used to produce ATP.
What is catabolism
Catabolism, to simplify as much as possible, is nothing more than a chemical process which, by reducing and disintegrating the macronutrients introduced with food, produces energy.
But why is it so often spoken of with a negative meaning? The fact is that this process often comes at the expense of muscle mass. Which, obviously, worries those who train with commitment and effort in order to increase their muscles.
Effects of muscle catabolism
Catabolic processes are not all the same: if in normal conditions the oxidation of sugars requires the consumption of a limited quantity of oxygen, by subjecting the organism to muscular efforts the need for oxygen increases considerably
And it is precisely to supply oxygen to the tissues that, when we find ourselves in the second condition, a different metabolic process is triggered which however leads to the production of lactic acid.
Starting from the assumption that carbohydrates are the simplest and fastest source of energy that the body can draw on, we can easily understand how a diet poor, or even devoid of carbohydrates, can lead to the reduction of glycogen in the muscle.
The consequence is protein catabolism: that is, a condition in which the organism, having to produce energy and not being able to draw on carbohydrates, will draw on lean mass.
Nocturnal muscle catabolism
What exactly is nocturnal muscle catabolism? One of the great concerns of athletes is that, during the night when glycogen supplies are low, the body draws on muscle proteins as an energy source.
The consequence is that this fear often leads to the pre-bedtime intake of protein powder.
But does it really have any use? Not really, here’s why:
- During the night the basal metabolism slows down by only 15% and, even while sleeping, it remains active.
- To block catabolism there must be an increase in amino acid levels in the blood a few hours after the last supplementation.
- What if I took a lot of protein with my evening meal? A study by the Center for Sleep Research showed that those who consumed a large meal before going to sleep had much lighter and more disturbed sleep than those who consumed the same meal a few hours earlier. And a lower amount of sleep leads to greater cortisol production and greater catabolism.
Causes of muscle catabolism
What are the causes that lead to excessive muscle catabolism? Let’s see them together healthcust reader:
- Malnutrition
- Alcoholism
- Certain chronic diseases
Excessive sports practice not associated with a healthy and correct diet
We have seen how training is able to trigger adaptation processes and, therefore, muscle growth. Physical training produces muscle stress: during your workout your muscles undergo microfractures (catabolic state).
It is precisely these microtraumas that push the body to implement the necessary processes of adaptation, strength and hypertrophy. Cortisol released due to training also increases adaptation processes.
But then, you may be wondering, the more I train, the more I trigger the adaptation processes by making the muscles grow? Not exactly! There is in fact a threshold beyond which the body is no longer able to repair damage. What happens then?
You overtrain, you become fatigued, you burn lean mass and the excessive release of cortisol leads to the accumulation of abdominal fat. Help!
How to avoid excessive muscle catabolism
What are the rules to follow to avoid excessive muscle catabolism? Let’s see them together:
- Healthy and adequate nutrition
You must ensure an ideal caloric intake capable of supporting your training and all normal body functions. Take the test to find out what and how much to eat . We say it very often that workouts are nothing if not associated with the right diet. Depending on your goals, choose between a low-calorie (to lose weight), normocaloric or high-calorie (to increase muscle mass) diet. - Train the right way
When you train, try to think about it, destroy and then rebuild. However, if you train too much or don’t rest enough you trigger over training which causes catabolism and you don’t build anything. On the contrary! You end up affecting your lean mass. - Light but frequent meals
Muscle burns many more calories than fat even at rest. To prevent your body from running out of sugar, try to have 3 main meals and 2 snacks a day. - A balanced intake of macronutrients
Carbohydrates, fats and proteins must never be missing and must be taken trying to maintain a balanced and functional ratio. - Rest well
Remember that we said that during workouts the muscle undergoes microfractures? It is precisely during rest that we rebuild. Sleeping well and enough allows you to recover better and sooner. It also reduces stress from tiredness and the increase in cortisol. - Reduce stress
Easy to say, you might say! Well, a certain psychophysical balance must also be sought. As far as sport is concerned, don’t focus on short-term results at all costs. Listen to your body and respect its rhythms by learning to accept even defects with serenity. Physical activity, after all, is a practice that helps you become the best version of yourself. - Pay attention to blood sugar spikes
Insulin rises to counteract the sudden increase in blood sugar, but blood sugar then rises again due to the increase in cortisol. When blood sugar is unstable the body releases cortisol. Avoid refined foods that are too high in sugar. Eat in a healthy and balanced way, seeking an optimal combination of macronutrients.
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