Catabolism is a metabolic process of the body that aims to produce simple molecules from other more complex, such as the production of amino acids from proteins, which will be used in other processes of the body.
For the body to function properly, catabolism must occur along with anabolism, which corresponds to the process in which simple molecules are transformed into more complex molecules, favoring the gain of muscle mass, for example.
Catabolism happens naturally, however there are situations that favor this process and lead to a decrease in muscle mass, such as prolonged fasting, excessive training or insomnia.
Why it happens
Catabolism is a natural metabolic process of the body and that aims to produce simpler molecules and energy so that the body can function properly. Usually catabolism happens during the digestive process, in which the food consumed is processed into simpler compounds so that they can be stored, absorbed or transformed into energy that is used in the metabolic processes.
In order for the body to be in balance, it is necessary that the processes of catabolism and anabolism occur in parallel, however there are some situations in which catabolic reactions happen more often than anabolic ones, which can result in loss of muscle mass.
When Muscle Catabolism Can Happen
Muscle catabolism can happen more easily in people who:
- They spend a lot of time without eating;
- They train a lot and do not get enough rest;
- They have inadequate food;
- They are very stressed.
Catabolism can happen because in these situations the catabolic reactions do not happen due to the food, but of substances that are already present in the body, as for example the proteins present in the muscles, which are now used for the purpose of the body to obtain energy, with muscle decrease.
Understand how metabolism works.
How to prevent muscle catabolism
To avoid muscle catabolism it is important to avoid prolonged fasting and to have a correct and balanced diet, so that the anabolic and catabolic reactions are balanced, thus avoiding the loss of muscle mass. On the other hand, to avoid catabolism and gain lean mass, it is important to favor anabolism, and it is recommended:
- Before and after training it is important to have a diet rich in carbohydrates and proteins, for example, because these compounds, through catabolic reactions, are transformed into glucose (energy) and amino acids that are used in anabolic reactions to promote muscle growth. Check out a complete menu to gain muscle mass;
- In some cases, the nutritionist may recommend the use of supplements that promote muscle mass gain, as they provide simpler compounds that, through anabolic reactions, promote the formation of more complex compounds, such as proteins. Thus, the nutritionist may recommend the use of BCAA, maltodextrin, dextrose, whey protein or glutamine, for example, according to the person's purpose and intensity of physical activities practiced. Here are the top supplements to gain muscle mass.
- It is also recommended to avoid the consumption of alcoholic beverages, since alcohol can favor catabolism, promoting the loss of lean mass;
- It is also important to avoid situations of stress, because in these situations there is usually an increase in the concentration of the hormone cortisol in the blood, which may favor catabolism, for example. Thus, it is interesting to carry out activities that promote relaxation, such as watching a movie or going outdoors, for example.
In addition, it is important to respect the rest periods after the workouts and sleep well, as this way there is no muscle overload and gives the body time to replenish the energy needed for the proper functioning of the body.
