Weight training aims to maximize anabolic muscle buildup and minimize muscle loss through catabolism. Anabolic and catabolic are both basic terms that refer to “building up” or “breaking down”. Both anabolism and catabolism represent the two sides to metabolism. They build up and break down components in order to maintain the body’s function and energy balance.
Anabolism vs. Catabolism
Anabolic is used in terms like “anabolic state” or “anabolic steroids”, it refers to muscle-building processes as well as the hormones that support them. The same goes for catabolic. It refers to processes that cause you to lose the muscles you have worked so hard to build.
Anabolism * Maintains and builds muscle
* Requires energy
* Creates large molecules from simple molecules
* The hormones involved are growth hormone, insulin, growth hormone, IGF1 and testosterone.
* Weight training is one type of anabolic exercise.
Catabolism * Reduces muscle (glycogen), and fat
* Releasing energy
* Reduces large molecules into smaller, simpler molecules
* The hormones involved are cortisol and glucagon as well as adrenaline and other catecholamines
* Cardiovascular exercise is one type of catabolic activity.
Anabolic Processes
Anabolic metabolism, also known as anabolism, creates new compounds and tissues. This includes muscle. This is where the body burns energy and uses building blocks like proteins and amino acids. Anabolic metabolism is used to build and strengthen muscles and bones.
The body naturally produces hormones to regulate metabolism. They also help build muscle mass and energy. Anabolic hormones include:
* Estrogen
* Growth hormone
* IGF1 (insulin growth factor)
* Insulin
* Testosterone
Complex compounds and tissues are broken down by catabolic metabolism (catabolism). This process produces energy. When energy is required, the body turns to catabolism. Catabolism can occur when the body uses catabolism to make energy. This happens when the body is unable to store enough glycogen.
Exercise for long periods of time and not replacing energy with food or drink can cause muscle to become weaker.
Catabolic hormones include:
* Adrenaline
* Catecholamines
* Cortisol
* Glucagon
Some hormones are not equally effective in all tissues. For example, they may have catabolic effects that make energy more available but not muscle.
Anabolic Steroids
Anabolic steroids can be either synthetic or natural drugs that mimic the effects testosterone, the male sexual hormone. Anabolic steroids are prohibited in sports due to their adverse side effects and unfair advantage. Without a prescription or medical supervision, it is illegal to possess, distribute, or use steroids.
Anabolic steroids can only be obtained by prescription and are not allowed to be used without a doctor’s approval. Anabolic steroids can have dangerous and unpleasant side effects. They are only prescribed by a doctor and must be monitored closely.
Anabolic steroids can be used to increase muscle mass in a shorter time. DHEA and other legal dietary supplements can be used to artificially build muscle. Natural bodybuilders aim to maintain high levels of anabolic and catabolic hormones, but they don’t use banned drugs to stimulate muscle growth.
Anabolic steroids are clearly prohibited, but there’s a grey area with prohormones. Supplements can sometimes contain prohormones, which are compounds that convert into anabolic steroids in the body. They promote muscle growth.
These muscle-building effects can be temporary and some prohormones have been banned by certain athletic associations. Be careful when purchasing any supplement without third-party testing. Supplements are not regulated by the FDA. Prohormones could be present in supplements that haven’t been listed in the ingredient list.
Maintaining an Anabolic State
Anabolic states are the best for weight trainers. Anabolic states allow them to have sufficient nutrients to fuel their workouts and build the necessary protein for muscle growth.
It has been proven that timing of nutrient intake can maximize muscle building and anabolic processes. International Society of Sports Nutrition (ISSN) emphasizes the importance of eating protein every three hours during the day. To maximize their bodies’ ability to build muscle, many weight trainers use pre-workout nutrition plans. Consuming foods high in protein and carbohydrates before you exercise can help increase your strength and muscle mass.
Weight training may require that people consume enough nutrition to sustain anabolic levels during and after exercise. The ISSN recommends that you consume carbohydrates while weight training. High-quality protein can stimulate muscle protein synthesis within two hours of exercise.
Workouts designed by weight trainers are meant to challenge the muscles. The body then responds by building muscle. Resistance workouts and weight training that target different muscle groups are especially effective. Strength and endurance can be improved by maximizing rest and recovery.
Anabolic states are also important for getting enough sleep. This allows the body to build muscle and repair it more efficiently.
Anabolic Products
Some nutritional products and supplements may be labeled anabolic or non-catabolic. Anabolic products claim to provide carbohydrates, proteins, or amino acids that are absorbed quickly so they can be used to build muscles.
Tribulus (Tribulus terrestris), a dietary supplement, claims to anabolic properties by increasing testosterone levels and increasing muscle mass. These claims are largely unsubstantiated.
Anti-Catabolic Products
On the other hand, anti-catabolic labels might be added to foods and supplements that are more difficult to digest so that they provide the required nutrients over a longer time. Anti-catabolic supplements slow down muscle breakdown. Creatine has an anti-catabolic action on the body, and protects against muscle protein catabolism.
Hydroxymethylbutyrate (HMB) also has anti-catabolic effects and is often marketed as a performance-enhancing supplement. A 2017 review of nine studies found that HMB combined with resistance training led to muscle growth, decreased muscle damage, increased strength, and power, as well as improved muscle strength. These results are promising but more research is needed to confirm them.
Most Frequently Asked Questions
How do you distinguish between anabolic and cateabolic processes?
Think of building when you think about anabolic processes. Catabolic processes on the other side are all about breaking down. Anabolic processes use energy to create large, complex molecules from simple molecules. This is necessary to build and maintain muscle mass. As large, complex molecules are broken down into smaller molecules, catabolic processes release energy and help to break down fat and muscle.
What is metabolism?
Metabolism is the process of your body converting food into energy. These processes include breathing, blood circulation, digestion, building and repairing tissues, and muscle and tissue repair.
What is activation energy?
Activation energy refers to the minimum energy needed for a chemical reaction to occur. It is the little extra push you need in order to start a task or exercise.
A word from Verywell
As part of important metabolic processes, anabolism and catabolism both work together. Weight lifters focus on increasing their anabolic hormones in order to increase muscle growth. Although there are many supplements that are both anabolic or anti-catabolic, some products are prohibited by certain athletic associations. Before you start any weight training supplements, consult your doctor. The best way to keep your health is to combine anabolic and catabolic exercises with proper nutrition.
