Anabolic Emphasis

Basically, there are two things that affects our muscles after training:

1) Anabolism - Building of muscles

2) Catabolism - Breaking down of muscles for energy

The goal is to maximize the anabolic process while keeping the catabolic effect down to a minimum.

There are 3 critical steps in order to achieve this:

1. Intense resistance training with enough muscle stimulation to promote release of anabolic hormones e.g. Testosterone and Growth Hormones (GH) which trigger the muscle-building mechanism (1)


2. Sufficient protein intake to promote protein synthesis within the muscle cells to repair cellular damage and increase muscle fiber size via muscular hypertrophy. Protein is also known to release Glucagon, a hormone which liberates fat stores for burning (2).


3. Including carbs in post-workout supplentation to allow the release of Insulin which also promotes the uptake of nutrients e.g. protein into the muscle cells for reparation. Insulin also curbs the release of Cortisol, which is a catabolic hormone and promotes muscle breakdown.

Following these basic steps can help you maintain the lean muscle mass, while allowing your body to tap and burn the fat stores instead.

References:

1. Schuler, L., Volek, J. (PhD), Mejia, M. & Campbell, A. (2003). The Testosterone Advantage Plan. A Fireside book, Simon & Schuster.
2. Roussell, M. (2007). Top Secret Fat Loss Strategies. Your Naked Nutrition Guide.