Protein is a natural organic compound that is present in every cell in the human body. Protein is responsible for repairing the cells of the body and is also responsible for growth. To gain muscle mass, you must consume sufficient levels of slow-burning protein to prevent your body from breaking down muscle tissue for fuel.
Catabolism
Catabolism refers to the process your body undertakes to break down muscle into energy. The "ubiquitin-proteasome pathway," or UPP, is the primary catabolic pathway for the breakdown of muscle tissue, according to Robbie Durand, a certified strength and conditioning specialist. Cortisol, the stress hormone, and resistance exercise increase UPP.
Causes
When you consume too few calories and exercise intensely, your muscles try to protect themselves by increasing cortisol, leading to greater breakdown of muscle tissue. Perhaps the most recognizable example in the fitness world is marathon runners. Extended periods of strenuous exercise and insufficient fuel prompt your body to utilize muscle tissue for fuel. While you sleep your body can also enter a catabolic state if lacking sufficient protein to synthesize during the night, using muscle tissue for fuel. Catabolism also occurs as a result of some medical conditions or treatments, such as trauma recovery, diabetes or chemotherapy.
Cassein
Muscle growth benefits from exercise will only be realized if muscle protein synthesis occurs at a greater rate than muscle protein catabolism. Avoid catabolism at night by choosing a slow-release protein such as casein, a tasteless protein derived from cow's milk. Casein is considered a "complete" protein containing all of the essential amino acids, as well as phosphorous and sulfur. Casein breaks down slowly and, when consumed at night, will provide your body with sufficient protein to support muscle protein synthesis through the night, protecting your hard-earned gains.
Cassein-Rich Snacks
An example of a food rich in casein is cottage cheese. Can't stomach cottage cheese? A casein-rich protein shake powder can help fuel your body into the early morning hours. Milk is another food source rich in casein, but also a source of whey proteins. Milk provides your body with the slow-burning protein casein, but also the fast-releasing protein whey. Drink milk before bed to take advantage of the caseins, or after exercise to hydrate and replenish stores of slow- and fast-burning protein and carbohydrates.
Fish
Durand says you can address catabolism by following a diet that was initially developed by the Shriners to prevent muscle tissue breakdown in burn victims. This diet is high in protein such as fish and high in Omega-3 fatty acids, which have an anti-inflammatory effect. It is also low in the Omega-6 fatty acids that promote inflammation. Sushi-grade tuna, a slow-burning protein, is also high in the omega-3 fatty acids that promote an anti-inflammatory effect. Consider other slow-burning fish such as salmon, sardines, mackerel, orange roughy and trout. These fish are high in healthy oils, with a high dietary fat content that slows digestion time.
References
- Bodybuilding; The Benefits of Protein Shakes; David Galanis
- "International Journal of Sport Nutrition and Exercise Metabolism"; Exercise, Protein Metabolism, and Muscle Growth; K.D. Tipton and R.R. Wolfe; March 2001
- Bodybuilding; The Importance of Slow and Fast Dietary Proteins; Mauro Di Pasquale
- Physiology; Slow and Fast Dietary Proteins Differently Modulate Postprandial Protein Accretion; Yves Boirie, et al.; December 1997
- University of Maryland Medical Center: Protein in Diet Overview
- Mind and Metabolism; Putting the Brakes on Muscle Catabolism; Robbie Durand, M.A., C.S.C.S.; 2008
Member Comments