What is the catabolic effect? What is muscle catabolism in simple terms?

Almost every athlete knows that it is impossible to grow all the time. Everyone struggles with this in their own way. It was precisely because of the impossibility of constant growth that hard gainers appeared in their time. Have you seen bodybuilders who eat on a schedule and constantly ingest anabolic steroids? Why is all this needed? The answer lies in one word - catabolism.

The essence

Catabolism is a direct component of metabolic processes in the body. What is she like? It’s very simple – it’s resource optimization. Our body works like a pendulum, constantly creating new cells and destroying old ones. In fact, in 5 years you are completely renewed, being a different person. But that's not all.

Catabolism is in constant balance and directly depends on the following factors:

• The need for a change in balance.
• Nutrition.
• Metabolic rate.
• Amount of sleep.
• Other factors.

Let's look at simple example processes of optimization of the body's resources. Initially, during the day, the body strives to break down energy and synthesize new cells. At night, a reboot occurs, and it begins to kill unnecessary cells, breaking them down, and preparing for renewal. In case of stress loads, catabolic processes are significantly accelerated. However, in this case, the acceleration of catabolism occurs in preparation for a powerful anabolic surge. All cells that are unable to withstand new levels of stress are killed and destroyed, replaced by more powerful and stronger ones.

Loads are precisely the factor that influences the shift in the balance between anabolic and catabolic processes.

When the stress in the body passes (for example, a person stops playing sports), the smart body optimizes resources so that it can survive in the event of a hunger strike or other powerful stress. And we all see muscle breakdown. This is especially noticeable if you follow athletes after their careers end. Usually they lose up to 40% of the accumulated muscle mass.




It is important to understand that physical exercise is not the only factor that changes the balance between catabolism and anabolism. Any change in your daily routine or diet can move the slider in one direction or another.

Physiology

The physiology of catabolism consists in the breakdown of tissues followed by their oxidation. In the process, any activity provokes the beginning of the general path of catabolism. During a stressful situation (muscular/mental tension), the body begins to consume huge amounts of glycogen. Subsequently, if there is sufficient oxygen in the blood, the breakdown of ATP in muscle tissue occurs, which provokes destruction and microtrauma of muscle tissue.

Note: Catabolism is not always a bad thing. After all, the process concerns not only muscle, but also adipose tissue. In particular, many diets and training complexes for cutting imply the activation of catabolic processes to remove lipids from insulin-opened cells, followed by their breakdown into energy and oxidation.

Stages

Since catabolism is a cyclic procedure, it has active and passive phases combined with anabolism. Let's take a closer look at the stages of catabolism:

1. Stage one is stress.
2. Stage two is destruction.
3. Stage three – super recovery.
4. The third alternative stage is optimization.
5. Stage five – balance.

From the first stage, the body begins to actively consume reserve resources. Stress is considered to be almost all human activities that go beyond his usual daily routine. Thus, muscle catabolism can provoke:

• Changing your daily routine, reducing sleep.
• Changing your meal plan.
• Increased consumption of adrenaline stimulants.

In the process of receiving stress, the body begins to destroy reserve resources (starting from glycogen reserves, which are also stored in muscle tissue, and ending with the muscles themselves). If the body has reserve sources of energy or timely replenishment is provided, then the process of super recovery begins.

Interesting fact: have you noticed that during mental stress, the body actively requires sweets? Or the fact that girls eat away all their problems and sorrows with cakes and sweet tea. So, this is a consequence not only of the presence of “pleasure hormone” stimulants, but also a natural need of the body to restore strength and prepare the body for possible stress.

If the body does not have reserve funds for recovery, then the optimization stage begins. At this moment, the synthesis of ATP and glycogen stops, and the body itself reduces energy consumption due to the destruction of energy consumers. The most important energy consumers are the muscles and the brain. Conclusion: fasting causes not only a decrease in muscle mass, but also brain destruction. Therefore, people who are constantly in a calorie deficit actually become dumber than their well-fed counterparts.

After optimization (super-recovery) is completed, the body brings anabolic and catabolic processes into balance. This stage usually takes up to 48 hours while the body stabilizes.

Note: For the same reason, people not taking anabolic steroids should take at least 48 hours between workouts.

Catabolic processes include:

• tissue oxidation;
• change in ATP balance;
• cessation of ATP synthesis;
• breakdown of amino acids into energy.
• changes in lipid balance;
• change in the size of glycogen depot.

This is not all that happens during catabolism. The biochemical processes are quite complex, and in each case, catabolism occurs individually.

How to slow down?

Considering the specific and general pathways of catabolism, we can conclude that it is impossible to stop catabolism. At the same time, you can look for ways to slow it down.

The rate of catabolism is directly related to the rate of metabolism. Despite the fact that people think that a slow metabolism leads to weight gain and leads to catabolism, this is not entirely true. Therefore, if your goal is to slow down catabolism, there are 3 main ways:

1. Increase the time of anabolic processes.
2. Reduce stress on the body.
3. Slow down metabolism.

To increase anabolic processes, you need to constantly feed the body with energy and builders. That is why experienced bodybuilders eat 5-8 times a day, strictly at certain times. To increase the time of anabolic processes, you need to eat hard-to-digest foods (complex carbohydrates rich in fiber), and consume at least 2 grams of protein per kilogram of net weight.

Reducing stressful situations for the body is easier to achieve. Don't move, sleep and feel joyful emotions. A day off/vacation/break between workouts can help with this. 8 hours sleep, and a bar of dark dark chocolate.

Slowing down metabolism is extremely easy to achieve - you just need to create a situation in which metabolic processes slow down extremely. Good way- to sleep a lot. A bad way is to stop eating.

Products to slow down catabolism

As we mentioned earlier, in sports disciplines it is important to maintain the right balance between anabolism and catabolism. However, you don’t have to take anabolic steroids for this. It is enough to use products that reduce the rate of catabolism, thereby provoking a positive balance of anabolic processes in relation to catabolism.

Bottom line

Unfortunately, it is not possible to outwit the body and stop catabolism completely. When catabolism stops completely, the body begins to produce cancer cells (which are abnormal cells produced as a super immune system). Therefore, there is no need to strive for this. There is no need to strive to slow down catabolism, since this also reduces the rate of anabolism, which leads to a slowdown in progress in sports disciplines.

It’s quite simple to create a positive anabolic background with. In this case, issues of catabolism will not arise.

Conclusion: achieving results is not a slowdown in catabolism, but an acceleration of anabolism. Readers of these lines are probably intimately familiar with the problem of getting rid of excess weight

. But after reading this article, many will be able to take a completely different approach to the problem of putting their own body in order, which has become slightly plump. There is absolutely no need to associate the problem of losing weight with a strict diet, constant hunger, lean and tasteless foods and other horrors. You should not use diets that can kill you to lose weight, but stimulate the acceleration of your metabolism. In this article we will try to understand what metabolism is and how to create a slim figure with its help. The topic of accelerating metabolism, which is also called metabolism, is extremely important and extremely necessary.

The concept of metabolism refers to those biochemical processes that occur in any living organism and support its life, helping to grow, repair damage, reproduce and interact with environment. Metabolism is usually quantified as how quickly the body converts calories from ingested food and drink into energy.

Metabolism exists in two forms:

• dissimilation, destructive metabolism or catabolism;
• assimilation, constructive metabolism or anabolism.

All of these shapes influence body weight and composition. The number of calories a person needs directly depends on several parameters:

• human physical activity;
• getting enough sleep;
• diet or diet.

Metabolism in its essence is the transformation of energy and substances based on internal and external metabolism, catabolism and anabolism. During the creative process - anabolism - molecules are synthesized from small components. This process requires energy for synthesis. Destructive processes of catabolism are a series of chemical reactions of a destructive direction, in which complex molecules are broken down into much smaller ones. These processes are usually accompanied by the release of energy.

How does anabolism occur?

Anabolism leads to the creation of new cells, the growth of all tissues, increased muscle mass, and increased bone mineralization. Monomers are used to build complex polymer compounds during anabolic processes. The most common examples of monomers are amino acids, and the most common polymer molecules are proteins.

Hormones that determine anabolic processes are:

• growth hormone, thanks to which the liver synthesizes the hormone somatomedin, responsible for growth;
• insulin-like growth factor IGF1, which stimulates protein production;
• insulin, which determines the level of sugar (glucose) in the blood;
• testosterone, which is the male sex hormone;
• estrogen is a female sex hormone.

How does catabolism occur?

The purpose of catabolism is to provide energy to the human body both at the cellular level and for performing various movements. Catabolic reactions occur with the destruction of polymers into individual monomers. Examples of such reactions:

• the breakdown of polysaccharide molecules to the level of monosaccharides, with complex carbohydrate molecules such as glycogen breaking down into polysaccharides, and simpler ones, ribose or glucose, breaking down to the level of monosaccharides;
• proteins are broken down into amino acids.

When food is consumed, nutrients are broken down in the body. organic matter, with this destructive action, energy is released that is stored in the body in ATP (adenosine triphosphate) molecules.

The main hormones that provide catabolic reactions are:

Cortisol, often called the stress hormone;

Glucagon, which increases the breakdown of glycogen in the liver and raises blood sugar levels;

Adrenalin;

Cytoxins, which provide a unique interaction between cells.

The energy stored in ATP serves as fuel for the passage of anabolic reactions. It turns out that there is a close relationship between catabolism and anabolism: the first provides the second with energy spent on cell growth, tissue repair, and the synthesis of enzymes and hormones.

If the process of catabolism produces excess energy, that is, it is produced large quantity than is necessary for anabolism, the human body ensures its storage in the form of glycogen or fat. Compared to muscle tissue, adipose tissue is relatively inactive, its cells are inactive, and they do not need much energy to maintain themselves.

To better understand the processes described, study the following image

The table shows the main differences between anabolic and catabolic processes:

Relationship between metabolism and body weight

This connection, if you don’t delve into theoretical calculations, can be described as follows: our body weight represents the effects of catabolism minus anabolism, or the amount of energy released minus the energy our body uses. Excess energy in the body is stored in the form of fat deposits or in the form of glycogen, which collects in the liver and muscles.

One gram of fat, releasing energy, can provide 9 kcal. For comparison, the corresponding amount of proteins and carbohydrates gives 4 kcal each. Excess weight occurs due to the body's increased ability to store excess energy as fat, but it can also be caused by hormonal problems and diseases, including hereditary ones. Their negative impact can freeze metabolism.

Many people believe that thin people have fast metabolisms, while obese people have slow metabolisms, which makes them overweight. But a slow metabolism rarely becomes the real reason excess weight. It, of course, affects the energy needs of the body, but the basis for weight gain is an imbalance of energy in the body, when noticeably more calories are consumed than consumed.

A person's resting metabolic rate, often referred to as their basal metabolic rate, cannot be changed in many ways. Yes, one of effective strategies Adding intensity to metabolism is building muscle mass. But a more effective strategy will be one in which the body’s energy needs are determined, after which the lifestyle is adjusted to them. Weight will be eliminated more quickly and efficiently.

How are calories consumed distributed?

The majority of energy consumed by a person - 60-70% of all calories - is required by the body to support vital processes in general (basal metabolic rate), for the functioning of the heart and brain, for breathing, etc. 25-30% of calories are spent on maintaining physical activity and 10% on digesting food.

The intensity of metabolism in different human tissues and organs is very different. Thus, human muscles, occupying 33 kg of the total body weight of an 84-kg person, require only 320 kcal, and a liver weighing 1.8 kg requires 520 kcal.

A person's caloric needs depend on three main factors.

1. Body size, body type.

If your body weight is large, then more calories are required. A person who has more muscle than fat needs more calories than someone who weighs the same but has a lower muscle-to-fat ratio. Those with more muscle have a higher basal metabolic rate.

1. Age.

With age, several factors come into play that reduce the amount of calories. The loss of muscle mass with age increases the ratio of fat to muscle, the metabolic rate changes, and the need for calories changes accordingly. There are others age factors, affecting this process:

People of both sexes with age begin to produce less anabolic hormones that consume energy, and the secretion of growth hormone decreases with age;

Menopause introduces adjustments to the processes of energy use and consumption;

With age, a person’s physical activity decreases, his work becomes less active and requires less stress;

The metabolic process is affected by “cellular waste”, cells that die with age and accumulate.

1. Floor.

Men tend to have a higher basal metabolic rate than women, which means they have a higher muscle-to-fat ratio. Consequently, men, on average, burn more calories for the same age and body weight.

How to calculate your metabolic rate

Those calories that the body spends to ensure basic life functions are called metabolism or basal or basal metabolic rate. Basic functions require a fairly stable amount of energy, and these needs are not so easy to change. Basic metabolism takes up 60-70 percent of the calories a person burns every day.

It is worth noting that as you age, from about 30 years of age, your metabolic rate begins to slow down by 6% every decade. You can calculate the amount of energy your body requires at rest (BM, basal metabolism) in several stages:

• measure your height in centimeters;
• weigh yourself and record your own weight in kilograms;
• calculate BM using the formula.

For men and women, the formulas are different:

• for men, the metabolic rate is: 66+(13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years);
• for women, the metabolic rate is: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years).

So, for a 25-year-old man with a height of 177.8 cm and a weight of 81.7 kg, BMR = 1904.564.

Taking the obtained value as a basis, you can adjust it according to the degree of physical activity by multiplying it by the coefficient:

• for those who lead a sedentary lifestyle - 1.2;
• for those who go in for sports 1-2 times a week - 1.375;
• for those who play sports 3-5 times a week - 1.55;
• for those who play sports every day - 1.725;
• for those who spend all their time in the gym - 1.9.

In our example, the total daily cost for moderate activity will be 2952.0742 kcal. This is the amount of calories the body requires to maintain its weight at approximately the same level. To lose weight, calories should be reduced by 300-500 kcal.

In addition to basal metabolic rate, two other factors that determine daily caloric expenditure must be taken into account:

1. processes of food thermogenesis associated with the digestion of food and its transportation. This is approximately 10% of the calories used in a day. This value is also stable and it is almost impossible to change it;
2. physical activity is the most easily modifiable factor affecting daily calorie expenditure.

Where does the body get energy for its needs?

Metabolism is based on nutrition. The body needs basic energy components - proteins, fats and carbohydrates. The energy balance of a person depends on them. Carbohydrates entering the body can be of three forms - cellulose fiber, sugar and starch. It is sugar and starch that create the main sources of energy necessary for humans. All tissues of the body are dependent on glucose; they use it for all types of activities, breaking it down into simpler components.

The combustion reaction of glucose looks like this: C 6 H 12 O 6 + 6 O 2 ——> 6 CO 2 + 6 H 2 O + energy, while one gram of broken down carbohydrate provides 4 kcal. An athlete's diet should include complex carbohydrates - pearl barley, buckwheat, rice, which, when gaining muscle mass, should make up 60-65% of the total diet.

The second source of concentrated energy is fats. When broken down, they produce twice the amount of energy as proteins and carbohydrates. It is difficult to obtain energy from fats, but if successful, its amount is much greater - not 4 kcal, but 9.

A set of minerals and vitamins also plays an important role in nutrition. They do not make a direct contribution to the energy of the body, but they regulate the body and normalize metabolic pathways. Vitamins A, B2 or riboflavin, pantothenic and nicotinic acid are especially important in metabolism.

A few more facts about metabolism:

• at rest, men burn more calories than women;
• basal metabolism is higher in winter than in summer;
• Heavier people have faster metabolisms;
• the body's energy expenditure after eating increases by 10-40%, while fats increase basal metabolism by 5-15%, carbohydrates by 5-7%, and proteins by 30-40%;
• Protein foods promote weight loss.

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The anabolic effect is the process of converting simple compounds into more complex ones. It uses a certain amount of energy and is regulated by hormones. It is on this that the main mechanism of action of steroids is based. These drugs help accelerate muscle growth and promote muscle recovery. They give a quick effect, but at the same time have some side effects. How do anabolic steroids affect the body? What else is the principle of their operation?

In the process of gaining fat or muscle tissue, a large number of different reactions occur in the human body. Playing sports, such as bodybuilding, requires significant energy expenditure. If energy “appetites” are greater than the body’s reserves, special means are required. These can be sources of fat or muscle tissue itself.

If you use muscles as a source of energy, the results of sports activities will be reduced to zero. That is why the use of special substances – anabolic steroids – is recommended during sports activities. The purpose of their use is to increase the amount of protein, as well as to activate its synthesis.

The mechanism of action of such drugs is similar to how peptide hormones work. Once in the bloodstream, steroid particles react with skeletal muscles, sebaceous glands, some parts of the brain and individual glands. They penetrate into cells and bind to receptors in the nucleus and cytoplasm. Thanks to this, the process of formation of nucleic acids and protein molecules is launched.

Steroids have a lot of positive properties.

1. Increasing testosterone levels.
2. Increased strength and endurance.
3. Fat burning.
4. Normalization of nitrogen balance.
5. The body receives a large amount of proteins.
6. Increased appetite.
7. Increased sexual desire.

Despite positive sides, doctors talk about the dangers of steroids. Their long-term use can cause the development of various pathologies and diseases:

· transformation of testosterone into female hormones;

• an incorrectly designed system for using drugs has the opposite effect;
• fluid retention in the body and, as a result, swelling and high blood pressure;
• seborrhea and acne;
• irregularities in work internal organs, in particular, the liver;
• all gained muscle mass is lost;
• androgen receptors lose sensitivity.

There are known cases in medicine where the use of steroids by men over a long period of time led to infertility. However, materials about such complications appear very rarely. Most negative consequences do not affect the cell structure, are reversible and can be treated.

What does anabolic effect mean? This is a process that involves replenishing the energy spent on training with the help of some substances, in this case steroids. They have a lot of advantages. The effect is possible under one condition - the athlete strictly adheres to the instructions.

In this comprehensive guide, you'll learn about the roles of anabolism and catabolism in the physiological and hormonal processes that influence muscle growth and loss.

“Anabolism” and “catabolism” are perhaps the most commonly used terms in bodybuilding. However, most people are not really very well versed in the processes that they mean, but only know that the first refers to the synthesis of new structures, and the second to their destruction.

With that said, many athletes focus on improving body composition and muscle hypertrophy, and burning fat is often their primary goal. Therefore, it seems reasonable to me to talk about exactly what role anabolism and catabolism play in these processes, as well as in the functioning of the body as a whole.

This guide will review the basic principles of the human endocrine system and their impact on protein anabolism and catabolism. The metabolism of carbohydrates and fatty acids will be discussed in a separate article, along with the role of anaerobic and aerobic exercise.

Metabolism is one of those terms that almost all of us know and use, but only a few understand what it really means. In this chapter we will close the gaps in knowledge and understand what metabolism is in simple language.

All living organisms consist of simple particles - cells. Yes, this means that even the primitive microorganisms present in the human body are alive and consist of a huge number (think 100 trillion) of cells, although many consist of just one. But I digress...

These cells are constantly undergoing chemical reactions, accompanied by the absorption and release of energy. These reactions are divided into two classes, which we already mentioned in the introduction - anabolic and catabolic. In the former, energy is used to build cell components and molecules, and in the latter, it is used to destroy complex structures and substances.

Therefore, when we talk about metabolism, we mean the totality of all these physiological reactions inside the cell that are necessary to maintain life. Lots of variables like hormonal background, physical activity, presence nutrients and energy state influences these processes and when and how they occur. On this moment Just understand - metabolism is a very complex system of reactions in cells during which energy is absorbed and released.

“During anabolic reactions, cellular components and molecules are synthesized, while during catabolic reactions the reverse process occurs.”

Improved body composition

The goal of most athletes is to improve body composition (i.e., reduce fat and/or increase muscle mass). The problem is that this “contradictory” process involves both weight gain and weight loss. In bodybuilding and fitness, many people become obsessed with losing fat and building muscle at the same time.

However, theoretically, these processes are mutually exclusive, since one requires an energy deficit and the other requires an energy surplus. Therefore, when I come across some “magic” program that guarantees simultaneous fat loss and muscle building, I try to stay away from it, because it is a rather arrogant claim that claims to overcome the laws of thermodynamics.

So the idea of ​​simultaneously building muscle mass and burning fat is best represented in the form of a swing (board on a stand) - if one side rises, then the other necessarily goes down.

That is why traditional approach For many athletes who want to improve their body composition, the goal is to alternate between periods of muscle building and fat loss. These processes are colloquially referred to as "massing" and "drying", respectively. There is also a maintenance period when the athlete does not gain/lose muscle mass and fat.

So let's now look at what role protein anabolism and catabolism play when it comes to improving body composition.

Protein and Skeletal Muscle Building

Skeletal muscle tissue is the largest “storage” of amino acids in the human body. Many bodybuilders and healthy lifestyle enthusiasts like to discuss the topic of protein intake, mainly because this macronutrient provides " construction material"(amino acids), necessary for the synthesis of muscle tissue.

However, people often misinterpret information on this issue. In fact, proteins are essential macromolecules that play many important roles in the human body. They are related not only to the synthesis of muscle tissue, but also take part in many other processes:

• Protein metabolism of the body as a whole - synthesis and breakdown of protein in all organs, including skeletal and other muscles
• Protein metabolism in skeletal muscles- protein synthesis and breakdown that occurs only in skeletal muscles

As you've probably guessed, when it comes to improving body composition, we're trying to intentionally build skeletal muscle tissue rather than other muscle tissue. This does not mean that overall protein synthesis in the body plays a negative role (as in fact it is vital for existence), but its excessive levels over a period of time can lead to enlarged organs and health problems.

Synthesis, breakdown, metabolism, anabolism, catabolism and hypertrophy

• Muscle protein synthesis – protein synthesis that occurs in skeletal muscle tissue
• Muscle protein breakdown – protein breakdown that occurs exclusively in skeletal muscle tissue
• Protein metabolism – balance between protein synthesis and breakdown
• Protein anabolism in muscle is a condition of muscle tissue in which protein synthesis exceeds its breakdown, and when muscles consequently increase in size.
• Protein catabolism in muscle is a condition of muscle tissue in which the breakdown of protein exceeds its synthesis, and when the muscles consequently decrease in size.
• Hypertrophy - tissue growth (usually applied to muscles)
• Atrophy – reduction in muscle volume, drying out (the process opposite to hypertrophy)

Major hormones and factors related to protein anabolism and catabolism in skeletal muscle

So, we come to the main topic of this guide. It's time to talk about what factors play the largest role in protein anabolism and catabolism, which ultimately affects body composition. As mentioned earlier, during anabolic reactions, cellular components and molecules are formed, while during catabolic reactions the opposite happens. Let me also remind you that anabolic reactions require energy, while catabolic reactions are accompanied by its release. Both processes have great importance in building skeletal muscle tissue - one of the most important aspects of improving body composition.

Here is a list of topics that will be discussed further:

• Amino acid pool, transport and oxidation of amino acids
• Insulin
• Insulin-like growth factor-1 (IGF-1) and insulin-like growth factor binding protein-3 (IGFBP-3)
• A growth hormone
• Androgenic hormones
• Estrogen hormones
• Thyroid hormones
• “Stress hormones” - glucocorticoids, glucagon and catecholamines

Remember that many of the hormones and factors discussed in this guide interact with each other in specific ways that are nearly impossible (or at least impractical) to ignore, especially in everyday life.

Amino acid pool, transport and oxidation of amino acids

As noted earlier, muscle tissue serves as the largest “storage” of amino acids in the body, as well as large amounts of protein. There are 2 main amino acid pools that we are currently interested in - circulating and intracellular.

When the body is in a state of fasting (and other catabolic states), amino acids are released from the muscles into the bloodstream to nourish the rest of the body's tissues. Conversely, when protein anabolism is necessary, amino acids are actively transported from the bloodstream into the intercellular space of muscle cells and are incorporated into proteins (thus synthesizing new ones).

That is, in addition to intracellular amino acids, protein synthesis/anabolism is also partially regulated by the transport of amino acids both into and out of muscle cells.

In animals (mostly carnivores), amino acids provide sufficient energy through oxidation. The oxidation of amino acids to ammonia, followed by the formation of a carbon skeleton, occurs with excessive protein in the diet, fasting, carbohydrate restriction and/or diabetes.

Ammonia is excreted from the body as urea through the kidneys, while the carbon skeletons of amino acids enter the citric acid cycle to produce energy. Some people argue against the traditional "bodybuilder diet" and argue that high level Protein consumption puts a strain on the kidneys. However, even consuming more than 4 grams of protein per kilogram of lean body mass does not pose any risk for people with healthy kidneys (although this is an excessive amount for most natural athletes).

“Estrogen increases growth hormone and IGF-1 levels, which is beneficial for protein anabolism and anti-catabolism.”

Insulin

Insulin is a peptide hormone produced by the pancreas, mainly in response to increased blood sugar levels (since it acts as a regulator of glucose transporter proteins). With the sharp increase in the incidence of type 2 diabetes in the United States, insulin, unfortunately, has become notorious as almost the main enemy of humanity.

However, if your goal is to create a lean and muscular body, then insulin will serve you well. Take advantage of its anabolic properties, and do not avoid it at all costs, as many opponents of carbohydrates suggest doing.

Insulin is one of the most powerful anabolic hormones in the human body. It activates protein synthesis throughout the body with sufficient amino acid replenishment. The key point here is that the state of hyperinsulinemia ( increased level insulin) without the concomitant presence of amino acids does not lead to an increase in protein synthesis throughout the body (although it reduces the degree of its breakdown).

Additionally, while insulin reduces protein breakdown throughout the body, it does not modulate the ubiquitination system responsible for regulating muscle protein breakdown.

Research shows that insulin does not directly alter the rate of transmembrane transport of most amino acids, but rather increases muscle protein synthesis based on the active intracellular pool of amino acids. The exception to this rule are amino acids that use the sodium-potassium pump (primarily alanine, leucine, and lysine) because insulin causes skeletal muscle cells to hyperpolarize by activating these pumps.

This suggests that a state of hyperinsulinemia in parallel with a state of hyperaminoacidemia (increased plasma amino acid levels) should be sufficiently favorable for muscle protein synthesis. This is why patients with extreme malnutrition are often given injections of amino acids and insulin.

Summary:

Insulin is an anabolic hormone that promotes protein synthesis in skeletal muscle, but requires a supply of amino acids to achieve this effect.

As noted above, a state of hyperinsulinemia and hyperaminoacidemia will promote muscle protein synthesis, and The best way to cause them is simply to consume proteins and carbohydrates.

However, you should not assume that the more insulin, the better. Research shows that although this hormone increases protein synthesis in muscles after eating, there is a certain saturation point when it no longer provides a more intense response.

Many people find that a huge serving of fast carbohydrates along with whey protein is ideal for activating muscle protein growth, especially after strength training. In fact, you shouldn't try to spike your insulin levels. A slow, gradual insulin response (as seen with low-glycemic carbohydrate loading) provides the same benefits for muscle protein synthesis as a fast one.

Insulin-like growth factor-1 (IGF-1) and insulin-like growth factor binding protein-3 (IGFBP-3)

IGF-1 is a peptide hormone, very similar in its molecular structure to insulin, which affects the growth of the body. It is produced mainly in the liver when growth hormone binds and acts on some tissues both locally (paracrine) and systemically (endocrine). Thus, IGF-1 is a mediator of the influence of growth hormone and affects cell growth and proliferation.

It is also important to consider the action of IGFBP-3 in this context, since virtually all IGF-1 is bound to one of 6 protein classes, and IGFBP-3 accounts for about 80% of all these bindings.

IGF-1 is thought to have effects on protein metabolism similar to insulin (at high concentrations) due to its ability to bind and activate insulin receptors, although to a much lesser extent (about 1/10th the effect of insulin).

It is therefore not surprising that IGF-1 promotes protein anabolism in skeletal muscle and the body as a whole. A unique feature of IGFBP-3 is that it inhibits skeletal muscle atrophy (i.e., has an anti-catabolic effect).

Summary:

Since IGF-1 and IGFBP-3 stimulate protein anabolism and prevent skeletal muscle wasting and cachexia, many of you may have a reasonable question about how to increase blood levels of these structures?

Well, the amount of IGF-1 and IGFBP-3 (as well as growth hormone) in the blood at any given time is influenced by several factors, including genetics, biorhythms, age, physical exercise, nutrition, stress, disease and ethnicity.

Many may assume that an increase in insulin levels will lead to a subsequent increase in IGF-1, but this is not the case (let me remind you - insulin and IGF-1 are structurally somewhat similar, but are produced differently). Since IGF-1 is ultimately produced by growth hormone (approximately 6-8 hours after it enters the bloodstream), it is wiser to focus on increasing levels of the latter (which we will discuss in the section on growth hormone).

And one more note. In recent years, some supplement manufacturers have tried to convince us that deer antler extract promotes skeletal muscle growth and recovery due to the high amount of IGF-1 it contains. You should not believe these words because IGF-1 is a peptide hormone, and if taken orally, it will be quickly broken down in the gastrointestinal tract before entering the bloodstream. It is for this reason that people with type 2 diabetes are forced to inject insulin (also a peptide hormone) rather than take it in tablets or other similar forms.

“Cortisol is often involved in the process of muscle wasting because it primarily acts as a catabolic hormone in terms of its metabolic functions.”

A growth hormone

Growth hormone (GH) is a peptide hormone produced by the pituitary gland that stimulates cell growth and reproduction. If a person eats a good diet, GH triggers the production of insulin in the pancreas, as well as IGF-1 once it reaches the liver, which subsequently leads to an increase in muscle mass, fat tissue and replenishment of glucose stores. During fasting and other catabolic states, GH preferentially stimulates the release and oxidation of free fatty acids for use as an energy source, thereby preserving lean body mass and glycogen stores.

Many fitness gurus misunderstand the effects of GH, claiming that it is not an anabolic or has any medical benefits (which sounds presumptuous, given the body of scientific evidence regarding this hormone). In fact, GH has a number of anabolic actions, but these are different from the actions of insulin. GH can be considered as the main anabolic hormone during stress and fasting, while insulin is such during the preprandial period.

Summary:

GH is a very complex hormone that is being actively studied by scientists today, since many of its properties remain unclear.

GH is a powerful hormone that stimulates protein synthesis and reduces protein breakdown throughout the body. It is likely that these effects can be induced in skeletal muscle tissue, as well as by increasing IGF-1 levels (I hope that research will focus on this aspect in the coming years).

In addition, GH strongly inhibits the oxidation process and enhances the transmembrane transport of important amino acids such as leucine, isoleucine and valine (branched chain). It should also be noted that GH is a major factor in fat burning because it promotes the use of free fatty acids as an energy source.

As noted above in the section on IGF-1, the volume and timing of GH secretion is influenced by many variables. If we take into account that GH is secreted in a “pulse” mode (about 50% of the total daily production occurs during deep sleep), then it is advisable to consider the following list of its stimulants and inhibitors:

GH production stimulants:

• Sex hormones (androgens and estrogens)
• Peptide hormones such as ghrelin and growth hormone releasing peptides (GHRH)
• L-DOPA, a precursor to the neurotransmitter dopamine
• Nicotinic acid (vitamin B3)
• Nicotinic receptor agonists
• Somatostatin inhibitors
• Hunger
• Deep dream
• Intense exercise

GH production inhibitors:

• Somatostatin
• Hyperglycemia
• IGF-1 and GR
• Xenobiotics
• Glucocorticoids
• Some sex hormone metabolites, such as dihydrotestosterone (DHT)

“The idea of ​​building muscle and burning fat at the same time is best thought of as a see-saw (board on a stand) – if one side goes up, the other is bound to go down.”

Androgenic hormones

Many of you are probably familiar with the term "anabolic androgenic steroids" (AAS), often used in products mass media and fitness environment. Androgens are indeed anabolic hormones that influence the development of male reproductive organs and secondary sexual characteristics.

There are several androgens produced in the adrenal glands, but we will focus only on testosterone (it is mainly produced in the testes of men and the ovaries in women) because it is the main male sex hormone and the most powerful natural, endogenously produced anabolic steroid.

There is ample evidence that testosterone plays a key role in the growth and maintenance of skeletal muscle tissue. Studies have shown that taking testosterone-based drugs by men with hypogonadism causes a fairly dramatic increase in muscle tissue, skeletal muscle strength and protein synthesis. A similar effect was achieved in athletes and ordinary healthy people after administering pharmacological doses of various androgens.

It appears that testosterone, like growth hormone, has an anabolic effect by reducing the oxidation of amino acids (in particular leucine) and increasing their uptake in the body as a whole, as well as by skeletal muscle proteins.

In addition, testosterone and growth hormone create a synergistic anabolic effect, enhancing their effects on protein synthesis in skeletal muscles.

Summary:

There are many reasons why testosterone and other androgens have been so well studied. It is clear that these compounds have numerous anabolic properties. Testosterone is a strong inhibitor of amino acid oxidation and increases protein synthesis, both in skeletal muscle and in the body as a whole (and also appears to have an anti-proteolytic effect). As with growth hormone and IGF-1, multiple factors play a role in modulating endogenous testosterone secretion. Below is a short list of some of them.

Positive factors:

• Getting enough sleep
• Reduced fat levels (to a certain extent, as fat cells secrete aromatase)
• Intense exercise (especially strength training)
• d-Aspartic Acid Supplements
• Vitamin D supplements
• Abstinence (for approximately 1 week)

Negative factors:

• Obesity
• Lack of sleep
• Diabetes mellitus (especially type 2)
• Sedentary lifestyle
• Extremely low calorie diet
• Long-term aerobic/cardio exercise
• Excessive alcohol consumption
• Xenobiotics

Estrogen hormones

Estrogens are the main female sex hormones that are responsible for the growth and maturation of reproductive tissues. They are also present in the body of men, although in much lower concentrations. There are three main estrogens produced during steroidogenesis: estradiol, estrone and estriol. In terms of its effects, estradiol is approximately 10 times more powerful than estrone and 80 times more powerful than estriol.

Among women most of estrogen is produced in the ovaries through the aromatization of androstenedione, while in men it is produced in small quantities in the testes as a result of the aromatization of testosterone in fat cells.

Unlike those hormones we have already discussed, estrogens seem to have both anabolic and catabolic properties in relation to protein metabolism (mainly through other hormones in the body).

Studies have shown that estrogens increase GH and IGF-1 levels, both of which are beneficial for protein anabolism and anti-catabolism. In addition, estrogens retain water, which promotes cell enlargement and therefore the anabolic process.

However, when present in excess, estrogens can indirectly cause catabolism by blocking androgen receptors and down-regulating gonadotropin-releasing hormone production in the hypothalamus, which ultimately leads to decreased testosterone production in the body.

Summary:

As with all things health and fitness, a balance must be found in your estrogen levels. Estrogens play many important roles in the human body, including a number of anabolic/anti-catabolic effects on protein metabolism.

Be careful as excess estrogen levels (especially in men) usually result in decreased testosterone secretion and availability, preventing it positive influence on protein metabolism.

Here are some general tips to help you balance your estrogen production:

• Eat a balanced diet with enough vitamins, minerals and fiber
• Limit your intake of soy and phytoestrogens from plant foods
• Limit alcohol consumption as it impairs the liver's ability to metabolize estrogens
• Exercise regularly
• Maintain a healthy body weight, avoiding underweight or obesity

Thyroid hormones

Thyroid hormones are one of the main regulators of metabolism, affecting almost every cell of the human body. The thyroid gland produces thyroxine (T4) and triiodothyronine (T3), with T4 being a prohormone of T3. T3 is approximately 20 times more potent than T4 and is therefore considered the “true” thyroid hormone (most T3 is formed by deiodination of T4).

Research evidence suggests that thyroid hormones increase both protein synthesis and breakdown throughout the body. At the same time, they stimulate the latter more actively, which means they have a catabolic effect.

In general, thyroid hormones play within the normal physiological range main role in the regulation of protein metabolism. There appears to be no benefit to skeletal muscle or protein anabolism in increasing thyroid hormone production to achieve a state of hyperthyroidism, which likely has a catabolic effect.

Summary:

Since the main purpose of this article is to talk about hormones and factors affecting protein metabolism, this section did not mention the role of thyroid hormones in the process of fat and carbohydrate metabolism. Just know that the catabolic nature of thyroid hormones means they will be beneficial for fat loss by upregulating metabolism (which is why many people with hyperthyroidism tend to be underweight and/or have difficulty gaining weight).

However, if your goal is to achieve anabolism (especially in skeletal muscle), you should not manipulate thyroid hormone levels. The best solution Maintaining the euthyroid state (that is, normal) will help you maintain proper protein metabolism.

“Stress hormones” - glucocorticoids, glucagon and epinephrine

The term “stress hormones” is often used in the literature to refer to glucocorticoids (primarily cortisol), glucagon, and catecholamines (particularly epinephrine/adrenaline). This is primarily due to the fact that their secretion is stimulated in response to stress (note that stress is not always a bad thing, and is not synonymous with the word “trouble”).

Glucocorticoids belong to a class of steroid hormones produced in the adrenal glands. They regulate metabolism, development, immune function and cognition. The main glucocorticoid produced in the human body is cortisol. Cortisol is an important hormone needed to maintain vital functions, but like many other hormones, in too high or low concentrations it can cause damage to the body.

Cortisol is often involved in the process of muscle wasting because it primarily acts as a catabolic hormone in terms of its metabolic functions. During periods of malnutrition/starvation, it maintains nominal blood glucose concentrations by initiating gluconeogenesis. This often occurs by breaking down proteins to use amino acids as a substrate for the process.

Glucagon is a peptide hormone produced in the pancreas. Mainly, it works in the opposite direction to the action of insulin (for example, it stimulates the release of glucose from the liver into the blood when the blood sugar level drops). Similar to cortisol, glucagon influences gluconeogenesis and glycogenolysis.

The last hormone in this “triad” is epinephrine/adrenaline (sometimes also called the fear hormone). It is produced in the central nervous system and adrenal glands and affects almost all tissues of the body by acting on adrenergic receptors. Like cortisol and glucagon, adrenaline stimulates glycogenolysis in the liver and muscles.

In response to injections of stress hormones, the rate of protein synthesis in skeletal muscle tissue decreases sharply. Apparently, with prolonged exposure to stress hormones, muscle protein synthesis is disrupted, leading to muscle tissue atrophy.

It should also be noted that adrenaline and cortisol can inhibit insulin secretion, and as you remember, insulin is an anabolic hormone. According to some studies, cortisol inhibits the synthesis of IGF-1, which, as already mentioned, is counterproductive to protein anabolism.

Summary:

Stress hormones are not “bad” and should not be avoided or suppressed at all costs as they are essential in many aspects of life.

Research results show that injections of these hormones promote the breakdown of protein in most tissues of the body and stimulate the oxidation of amino acids. They can also interfere with protein synthesis through chronic exposure and surges of insulin and IGF-1. The combination of these actions ultimately leads to a catabolic effect.

However, don't misinterpret this last statement and think that sudden surges of these hormones (which occur as a result of extreme stress) are detrimental to muscle growth. Stress hormones are an integral part of human physiology. If you have abnormally high levels of cortisol, glucagon, and epinephrine in your blood for long periods of time (such as Cushing's syndrome, chronic stress, etc.), then you probably don't need to worry about their spikes because they don't. It is only inappropriate, but also harmful.

Conclusion

Although this article is replete scientific terms, I hope it sheds some light on the major factors influencing protein metabolism. This is a complex topic and protein metabolism is a constantly evolving area of ​​research, but the issue needs to be analyzed and discussed.

This article does not advocate taking any of the compounds or hormones mentioned in this article without permission and supervision from a qualified professional. The information contained herein is intended to be used for the purpose of manipulating hormone levels in an endogenous rather than an exogenous manner.

Finally, remember that many physiological processes are very complex. It is important to always take into account the circumstances and context of the situation. It is neither practical nor wise to forget the importance of a person's individual characteristics when giving diet and exercise advice.

This guide is intended to explain the factors that affect protein metabolism and give you, dear reader, information that will help you build the optimal nutrition program and lifestyle necessary to achieve your goals.

Good day to readers of the sgolder.com blog. Alexander Bely is with you. In the articles on the blog you will find quite a lot useful materials for sports, fitness and bodybuilding. But training is training, iron is iron, and without understanding the physiological processes occurring in our body during the day, both at rest and during exercise, it is unlikely to achieve the result that we want. This is especially true for men, because they, that is, we, first of all, strive to increase muscle mass. And not just any way, but a lot!

By the way, bodybuilding is far from just machines and exercises. If you need a result, then you need knowledge in anatomy, and far from superficial knowledge, in physiology, in pharmacology, and even in biochemistry. You must have probably noticed that in almost every meeting, whether training, talking about sports nutrition or diet, metabolism, anabolism, catabolism and other “isms” are mentioned in one way or another.

But if with the first one, that is, metabolism, everything would seem clear, then the meaning and course of other processes often raises questions. But they play a decisive role in bodybuilding. Therefore, today we will once and for all get rid of dark spots in the formation of a beautiful, athletic body. To do this, we will answer the question together: anabolism and catabolism, what they are in simple terms, and how they are reflected in intensive strength training.

Let's look at it on our fingers

I didn’t just say “it would seem” about understanding metabolism. We all know very well that this is metabolism. However, it is precisely this that is divided into two phenomena: anabolism and catabolism. Their balanced interaction, in fact, is the basis for the normal functioning and energy supply of our body. But the fact is that one of them, catabolism, is almost enemy number 1 for a bodybuilder.

And now let’s analyze both of these physiological processes in detail, but simply and clearly, compare and decide what and how to do.

Let's start from the very beginning. What are muscles made of? Mostly from proteins. The ones we consume are essentially foreign to our tissues. Therefore, before they become suitable for constructing new muscles, they need to be broken down into their constituent, smaller elements. By the way, this is an obvious advantage of sports nutrition, where the protein, especially in isolates, is already as ready for absorption as possible, without splitting.

Now you are probably thinking: nothing new - this is metabolism. Yes, but that's the catabolic part of it. But the construction of one’s own, native, proteins from components obtained from foreign proteins, and then tissues - this is anabolism, which is so necessary for gaining muscle mass. As a matter of fact, he is.

If on the fingers, then in the process of catabolic reactions, complex elements are broken down into simpler components for the formation and release of energy in the body. the same reactions consume energy and, by forming new cells and tissues from elementary components, contribute to the gain of muscle mass.

So, what is the harm in bodybuilding - you ask. The fact is that catabolism is far from limited to food alone. Given the speed and trends modern life, that is, chronic lack of sleep, constant stressful situations, the body produces cortisol in crazy doses - a stress hormone that helps increase sugar levels. To break down this sugar into digestible glucose, the same catabolic processes are launched.

But where can we get energy from a body exhausted by stress? In fabrics! This is how muscles are lost, essentially serving as energy fuel to bring sugar back to normal. By the way, this is why the use of insulin is widespread in bodybuilding, especially professional bodybuilding.

But even if you walk calmly, like a boa constrictor, and sleep enough, engage in intense sports, especially strength exercises, it is almost impossible to avoid the catabolic part of metabolism without resorting to the help of special nutritional supplements.

No, at the initial stage, a properly structured nutrition regimen and an appropriate diet will be enough for you. But any sport implies progress, and bodybuilding is no exception. Very soon the body simply will not have enough energy received from food. Where can he get it? Let's say, first in adipose tissue. But, believe me, with intensive training, they very quickly transform into the desired muscle mass. And then? Further muscle catabolism.

After all, the simplest law is to use less energy than you consume. It is then, in rest mode, after strength training, that anabolism begins: proteins, brick by brick, build new tissues.
It is also important that even when using sports nutrition, the training regimen and time must be carefully calculated, otherwise the loss of hard-earned muscles cannot be avoided.

You should be especially careful in the process of burning fat and working on relief. After all, fat burning is essentially the same catabolism, since fat tissue is broken down into its component elements, and proteins build muscles, and glucose provides energy. Here you should especially monitor the duration of the training, since the body uses energy reserves for the first half hour, and only after that it starts burning fat. But this does not last long - no more than 20 minutes. Afterwards, the strained muscles will serve as fuel again.

What to do

I think you have already guessed what you should do and what regime you should try to follow so that anabolic reactions predominate in your metabolism.

However, let's list them together:

• Naturally, a healthy, active lifestyle, proper nutrition and quality products;
• Try to get enough sleep and protect yourself from stressful situations;
• Since we are talking about gaining muscle mass, food should be rich in proteins - the building blocks of muscle fibers.

At some point you will 100% come to a proven sports nutrition. And here, first of all, you will need proteins and amino acids. By the way, there are many cortisol blockers, but supplements such as creatine also significantly reduce its level in the body. Gainers will also be useful - taking such a cocktail after a workout will not be at all superfluous to stop the consumption of proteins.

Make sure that your exercises do not lead to overtraining - the effect from them will be exactly the opposite of what was expected. Watch your health. See you soon.