Stress hormones put you in a catabolic state that degrades your muscle. We will explain here how to avoid cellular catabolism with some dietary supplements.
When your body is in anabolic mode, you gain muscle mass easily, but when you are in a catabolic state, your body breaks down muscle tissue to feed its immediate needs. If your goal is to gain more muscle mass then it is easy to think that you want to be in an anabolic state as much as possible. It also seems like you should try to avoid catabolic states. But that’s not how your body works exactly. Muscular catabolism balances anabolism at a certain level, which aims to be in an anabolic state as much as possible, and not to avoid being in a catabolic state permanently. The solution is to force the catabolic state out as quickly as possible.
Here’s the xx of the question: You can not avoid muscle catabolism if you train intensively with weights. Their exercises cause muscle breakdown, leading to a catabolic state. Catabolism is also caused by virtually any kind of stress we face. This includes illness, lack of sleep, overwork, personal problems, digestive process and aging. While you may or may not be able to control the amount of stress these situations cause, you can reduce the severity and amount of time your body is in the catabolic state. The key is to attack catabolism before, during and after its onset, and you can do this in a variety of ways, including feeding, supplementation, and proper rest.
Here is a list of dietary supplements to help reduce the impact of muscle catabolism on your ability to train and gain mass efficiently.
Casein: Slow and regular infusion of nutrients
While whey protein is a fast-digesting protein known for its ability to stimulate protein synthesis, casein is known for its extremely slow digestion rate. This is due to the fact that it forms a gel in the stomach that leads to a smaller surface area, so it causes your digestive enzymes to spend more time breaking the protein. While this slow pace was considered less than optimal as a source of muscle building protein, we now know that it gives casein the ability to deliver its amino acids to muscles at a slow, steady pace for many hours – up to seven hours.
This regular supply of amino acids helps prevent your body from breaking down muscle protein because of the continual release of amino acids into your bloodstream. Research has shown that adding casein protein to a post-workout shake of whey protein leads to more significant muscle gains than a whey protein shake without casein.
- Tip:For best results, add 10-20 g casein in the form of micellar casein, caseinized calcium, casein sodium or casein potassium in your post-workout whey protein shake. Most importantly, take casein before bed, when you will not feed for many hours. Take 20-40g of a casein shake, but make sure it contains micellar casein, which is the slowest form of casein digestion. Getting these amino acids into your system slowly will help your body overcome muscle catabolism or reduce its severity. Your body naturally goes into a catabolic state when you sleep because of a lack of food intake, and having the amino acids in your system for a few hours will help reduce the impact of this catabolic state on your body’s ability to maintain muscle mass.
BCAAs (Branched Amino Acids): Cortisol Enemy, Friend of Protein Synthesis
BCAAs include three amino acids: leucine, isoleucine and valine. Although leucine appears to be the most critical of the three, BCAAs work in a better set, especially when it comes to stopping muscle catabolism. A 2006 study presented at the annual meeting of the International Society of Sports Nutrition found that cyclists who consumed BCAAs during a period of a 24-hour pedaling event had a 45% reduction in cortisol levels when compared to those in the control group . This abrupt effect on cortisol is critical because cortisol is a catabolic hormone that encourages muscle breakdown by interfering with the anabolic hormone, testosterone.
- Tip: To reduce the impact on your body caused by cortisol response, protect muscle fibers from breakage and increase protein synthesis by taking 5-10g of BCAAs before and after exercise. This will help reduce the breakdown in muscle tissue, and encourage your body to return to the anabolic state more quickly.
Phosphatidylserine: Post-exercise energy source
Phosphatidylserine is a specialized lipid that is found in membranes and in nerve tissue to mainly maintain structures and maintain functioning at peak levels. Scientists at the University of Naples (Italy) have found that supplementation with phosphatidylserine can reduce cortisol levels sharply, particularly after exercise when those levels rise . One of the studies, published in the European Journal of Clinical Pharmacology, reported that eating 800 mg of phosphatidylserine daily for 10 days significantly altered cortisol levels after intense exercise.
- Tip: Take 800 mg of phosphatidylserine immediately after exercise. This will help reduce the flow of cortisol released in response to intense training, which will allow your body to return more quickly to the desired anabolic state.
HMB (Beta-hydroxy-beta-methylbutyrate): Compromises the stress of the overtraining
Some supplements get a bad reputation because of poor information about their effectiveness. Initial research shows that HMB has proven to be very effective, but subsequent research has argued that it was less effective for weightlifters. This only proves to be the case when weightlifters do not take a large enough dose of HMB and / or train in excess. This is a common problem with how they study research: often they do not provide enough supplementation and / or do not include exercises that are intense enough to produce a supplemental effect like HMB. The truth is that if you take the correct dosage and train at the right intensity, HMB helps prevent muscle catabolism.
- Tip: The right dose is 3-6g taken two or three times a day during meals. This dosage will help reduce the intensity and duration of muscle catabolism. HMB works best in an environment where there is caloric, over-stress, or excess. HMB provides a source of ketones that have an almost immediate anti-catabolic effect by stabilizing the energy charge of a muscle cell when it is deficient in energy or exercised beyond its ability to withstand metabolism using its own metabolic sources.
Magnolia Bark: Chinese Stress Fighter
Magnolia bark (Magnolia officinalis) has been used for centuries in traditional Chinese medicine to increase energy and reduce stress. These effects are due to their ability to significantly suppress the release of cortisol. Researchers have found that the active ingredients of the bark of magnolia, which work in the body to reduce cortisol levels, are called magnolol and honokiol.
- Tip: Ensure the use of the magnolia bark extract that is standardized in at least 1-2% of honokiol and magnolol and take about 250-750 mg before or after workouts. This amount will help reduce the release of cortisol by encouraging your body to recover from the state of exercise-induced muscle catabolism.
High Molecular Weight Carbohydrates: Heavyweight champion against cortisol
Molecular weight is a term that refers to the mass of a molecule of a substance. Therefore, high molecular weight carbohydrates (HMCs) are basically made up of very large molecules that are very heavy compared to other molecules. Several companies sell high molecular weight carbohydrates, and these products tend to be made from waxy corn or simply corn.
HMCs have the ability to move quickly through the stomach into the intestines, where they can be absorbed and enter the bloodstream. This is important after exercise because, according to research, post-workout carbohydrate intake sharply increases cortisol levels, preventing muscle breakdown and stimulating muscle growth. Since cortisol levels start to rise rapidly during the end of the workout, you want the carbohydrate to enter your bloodstream fast to begin stopping the cortisol increase. Swedish studies show that HMCs pass through the stomach at levels almost 100% faster than isotonic ones. One waxy corn product you may have heard of is Vitargo. It is available as pure HMC or mixed with creatine.
- Tip: Take about 60-100 g of HMCs mixed with water immediately after workouts.
The final push
Bodybuilders want their muscles to grow, and they know what they need to be in a state of anabolic growth to speed up the process. What sometimes gets lost between the lines is that the superior growth of muscles happens when going through the natural catabolic state as fast as possible. Often, people who train intensively to maintain mass gain do not consider the best ways to do this.
While you may be in a state of muscle catabolism for many reasons, young athletes typically find themselves in this state after intense workouts. The following supplement recommendations can help reduce the intensity and duration of muscle catabolism, allowing you to return to the desired anabolic state, where you will be able to build muscle tissue. Feel free to choose one of these recommendations to achieve your goal.
|BCAAsMagnolia Bark||5-10 g250-750 mg|
|CaseinBCAAsPhosphatidylserineHMCs||10-20 g5-10 g800 mg60-100 g|
|Have a dinner|
|Casein Micellar||20-40 g|