Running causes the muscles to break down and form micro tears, which then need to be repaired in order to get stronger and faster. Anabolism is the metabolic pathway that repairs these muscle fibers and stimulates muscle growth. The body needs energy for the anabolic process to occur. With an adequate supply of energy and nutrients, the body can quickly rebuild muscle and allow you to recover faster. This breakdown of muscle tissue is called catabolism.
In fact, it may help you get you leaner , not to mention recover faster. Casein is a protein derived from milk that releases a steady stream of amino acids over a 3 to 4 hour period. Therefore, it is the perfect protein and ideal supplement to consume before bedtime.
To delay and lessen the catabolic process at night, you need to supplement your diet with a protein that is slow to digest and that provides your body with muscle building nutrients all night long. Luckily, bodybuilders have done the heavy lifting for us pun intended and found the perfect slow-digesting form of protein — casein. Casein is a protein derived from milk that releases a steady stream of amino acids over a 3 to 4 hour period. Therefore, it is the perfect protein and ideal supplement to consume before bedtime.
In essence, consuming casein protein before bedtime could speed up your rate of recovery by 34 percent. Therefore, you need to halt the catabolic process as soon as possible, which means consuming a quick-digesting protein. Again, thanks to the help from our bodybuilder brethren, we know that whey is the fastest digesting form of protein. Like casein, whey is also a protein derived from milk and is the ideal way to release a quick dose of amino acids and proteins to starving muscles.
Drinking whey protein causes an increase in blood amino acids levels in under an hour, with peak levels at just under 90 minutes. So, in the mornings you should consume a serving of whey protein to stop the catabolic process and keep your body on its muscle building trajectory.
Likewise, whey is also the form of protein commonly used in recovery drinks because of it is absorbed by the body so quickly. If you really want to boost the recovery after your hardest workout days, you should consider supplementing your nutrition with a protein shake.
However, there is a big difference between weight gainer or meal replacement shakes and pure protein shakes.
Pure protein shakes contain about as many calories as a tablespoon of peanut butter. In the evening, you should have one serving of casein protein powder with a glass of milk. As noted before, casein will reduce muscle breakdown while you sleep — giving a huge step up over Oreo cookies.
In the morning, you should consume one serving of whey protein powder with a glass of water. This will halt the nighttime catabolism and spark muscle recovery. Plus, drinking the whey protein with the water will rehydrate you, something all runners could use help with. When shopping for protein powders, look for the first ingredient to be whey protein isolate for your whey protein and miceller casein for your casein powders.
They have a variety of flavors that taste good, are very well reviewed, and are a good price. A version of this post originally appeared at competitor. Your team of expert coaches and fellow runners dedicated to helping you train smarter, stay healthy and run faster. We love running and want to spread our expertise and passion to inspire, motivate, and help you achieve your running goals.
Most runners have repeatedly heard that advice that the must drink fluids as the summer months approach or when heat waves strike. Understanding anabolism and catabolism can help you train more effectively to lose fat and gain muscle. Rest is also a part of the equation. Your hormones play an important role in these processes. Different hormones in the body are associated with either anabolism and catabolism. Any disruption to your hormones, like thyroid conditions , may also affect these processes and your overall metabolism.
For example, a small study on bodybuilders examined their hormonal anabolic-catabolic balance as they prepared for competition. Some of the men continued training and eating as usual, while others were energy-restricted to reduce their body fat. The energy-restricted group saw significant decreases in their body fat and muscle mass compared to the control. Their insulin and growth hormone levels also decreased throughout the duration of the study.
Testosterone levels, too, decreased between 11 and 5 weeks before competition. The researchers concluded that the bodybuilders may need to employ other nutritional strategies to prevent a catabolic breakdown effect before competition. Since anabolism and catabolism are parts of your metabolism, these processes affect your body weight. You may be able to manipulate your body weight by understanding these processes and your overall metabolism.
Both the anabolic and catabolic process lead to fat loss over time. With regard to your weight on the bathroom scale as a benchmark, however, things can get a bit tricky. You can think of these processes as an equation to predict whether or not you may lose or gain weight. Take catabolism how much energy your body produces and subtract anabolism how much energy your body uses. If you produce more than you use, you may pack on pounds as the energy gets stored away as fat.
If you use more than you produce, the opposite may happen. There are exceptions, of course, especially if you have underlying medical conditions that affect your hormones. Working your body in different ways can produce different results. Cardio and strength training are each associated with different metabolic processes.
Catabolic exercises are aerobic, or cardio, exercises. According to the American College of Sports Medicine , aim to get at least the following amounts of aerobic exercise each week:.
They include:. A lot of uncontrollable factors, including age, gender and genetics, direct your metabolism. But, says DiMarino, you can positively influence hormones that play a role in anabolism and catabolism with these healthy habits:. Catabolism functions no matter what you give your body, states DiMarino. But anabolism is entirely different. Your body needs high-quality building blocks to heal, repair and grow.
Different types of exercise are considered anabolic or catabolic, depending on whether they use energy to build or break down something. Cardiovascular workouts catabolic are great for burning a lot of calories quickly.
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