How to Avoid Muscle Catabolism
Who wants to build muscle and burn body fat? How about at the same time?
Don’t all raise your hands at once.
Before you do anything, you must understand what is happening to the body during exercise. When we lift weight we are tearing muscle fibers, thus we must prefuel and refuel our bodies properly. Check out these tips below to ensure that you are not wasting your time or your muscle in the gym!
What is Muscle Catabolism?
When the body is breaking down muscle tissue for the purpose of converting it to energy.
There are 2 main reasons why the body falls into a catabolic state:
1. Extended Periods of Activity 2. Fasting (more than 3 hours without eating) According to a recent article from StraightHealth.com
Working out, as counterintuitive as it may seem, actually puts your body into a catabolic state. You can lessen the impact of this by using proper pre, during and post workout nutrition.
Pre-Workout:
Our Favorite: NutraCore Preserve
Taking 10g of BCAA’s before your workout will help supply your muscles with the energy they need. Just as you wouldn’t go on a road trip without filling up your gas tank,you shouldn’t workout without these essential amino acids. Doing so will increase the chances that your body will breakdown muscle tissue for energy.
Our Favorite: NutraCore’s Preserve BCAA has 10g of Instantized BCAAs per serving along with electrolytes. Add 1 scoop to 8-12 oz of water 30 min before a workout.
Post-Workout:
TN Recommends Protein Evolution
Protein
Post workout nutrition should consist of a food that is digested quickly so that your body can move onto its next goal of repairing damaged muscle tissue. Protein shakes are one of the best options because they will be digested a lot quicker than any whole foods you eat.
Our Favorite: Evolution Protein blends 5 different types of protein, delivering the muscles much needed amino acids for over 6 hours and contains 34g of Protein, 2g Carbs, 1g Fat per scoop! It can be used after workouts as well as throughout the day as a meal-replacement.
Carbohydrates
Add 1-2 scoops to Post-Workout Shake
By consuming simple carbs with your protein, you’ll give your body a quick shot of energy that it can use to refill its energy supplies. If you don’t take in any carbohydrates, your body will begin CATABOLIZING muscle to convert into sugar which will then be used to return glucose levels back to normal. If you’re trying to build muscle, this would be very counterproductive.
Our Favorite: NutraCore’s Carbalean delivers 30g of a patent-pending fast release carbohydrate formula along with vital amino acids and other nutrients. It can be added to any post-workout protein shake to replenish depleted glycogen.
Working out is half the battle! If you’re goal is to build muscle and lose body fat you must give your body the fuel to perform. You can’t build a house without lumber, nails, etc, just as you can’t build muscle without BCAA’s, Protein, and Carbohydrates! -Brian – Total Nutrition Dallas
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Love my post workout portein/carbalean combo!
One word: RESULTS. I take all of these products every time I work out – Intek and Carbalean pre and post workout, and BCAA’s during. I went from 180lbs to a LEAN 195lbs at 8% bf in about 4 months. You don’t have to choke this stuff down either, the Intek is probably the best tasting protein I’ve ever had, and barely any carbs.