The Optimum Anabolic Diet

Supplement performance

- By Michael J. Rudolph

Anabolism is a set of metabolic pathways in the body that synthesize complex molecules from simpler ones. While there are many different anabolic pathways in the body, the one that has the greatest impact on muscle growth involves the buildup of complex muscle proteins from simpler building blocks known as amino acids, where the accumulation of muscle protein ultimately drives muscle growth. In terms of diet, it is well established that muscle protein synthesis increases considerably after consuming the right type of protein, highlighting the need for high-quality protein for maximal muscle growth. On the other hand, two other anabolic processes also influence muscle growth, yet in a more indirect fashion. The anabolic buildup of muscle glycogen polymers from the simpler sugar glucose is incredibly important for muscle growth, as glycogen functions as the primary energy source during muscular contraction, especially while lifting heavy weights. In addition, studies have shown that a lack of muscle glycogen promotes the catabolic breakdown of muscle protein.

While it is pretty straightforward that adequate muscle glycogen is important for optimal muscle growth, consuming simple sugars like sucrose (table sugar) or glucose can deleteriously influence muscle growth by rapidly increasing blood insulin levels – which surprisingly, tends to quickly desensitize the potency of a key biochemical process that promotes muscle growth. Therefore, even though carbohydrate consumption is essential for optimal muscle growth, simple sugars should be avoided as much as possible.