I say anabolic and you say…? Ok, how about catabolic? People use these terms daily (they often misuse them). You have heard terms like “anabolic growth” and “catabolic state”. It’s time to dig into some muscle science. Let’s figure out what these really mean!
Anabolic is related to the term anabolism. Anabolism refers to simple substances being synthesized into complex materials of living tissue. Anabolism generally focuses on growth and the growing state of the body. This state is desired by fitness enthusiasts to ensure they are achieving their muscle building goals. Without anabolism there is no real growth and the end result is a catabolic state.
Ironically, working out is actually catabolic (which we will focus on in the next section). Focusing on heavy compound movements (i.e. squats) activates a massive release of anabolic hormones. Be sure to use compound movements in each workout to allow this anabolic hormone surge.
An anabolic state requires the body to be in a building state. The body needs energy to build. The body also needs proper rest.
Here are some tips to get in an anabolic state:
- Eat whole foods that are full of nutrients.
- Eat around one gram of protein per pound of bodyweight.
- Limit junk food or don’t eat it.
- Get a solid night’s sleep.
- Mainly use compound movements during a workout. (Compound movements involve more than one muscle or muscle group. Bench pressing is a compound movement. Chest Flyes are an isolation movement.)
Catabolic or catabolism refers to the breakdown of living tissues into simpler forms. A catabolic state is generally used to refer to muscle wasting. However, catabolism is actually required by the body to release energy. All movement is catabolic as it requires energy.
A catabolic state is not a problem, unless it’s for a long period of time. Longer periods of catabolism cause the release of catabolic hormones. Cortisol is a catabolic hormone that is released during long periods of catabolism. Cortisol inhibits fat loss by making the body stop burning fat. The end result is muscle breakdown.
Catabolism can be cause for concern, but do not be too concerned. The term is overused and misunderstood. It’s the length of the catabolic state and not just catabolism that matters.
Here are some tips to stay out of an extended catabolic state:
- Keep your workouts to no longer than one hour.
- Get a decent meal with protein and carbs post-workout.
- Get at least six to eight hours of sleep.
- Eat shortly after waking up.
- Eat every three to four hours.
Anabolism and catabolism are more like brothers. They are dependent on each other to function. Do not fear either one, just embrace their powers to help you achieve your goals. Without catabolism there is no need for anabolism. Use the tips above to maximize their potential!
