Metabolism is a metabolic process that occurs between cells and intercellular fluid. It ensures the growth, development, and vital functions of the organism. There are two types of metabolic processes: anabolism and catabolism.
What is metabolism
With the help of metabolism, the body produces energy and spends it on all types of activity. Everyone has their own basal metabolic rate (BMR) - the amount of energy expended on an empty stomach in the morning after sleeping in a state of complete rest. For most, BMR is 60-70% of the number of calories burned in a day. All this energy is spent on the processes of respiration, digestion, blood circulation, on tissue repair and immune reactions.
An important factor affecting the metabolic rate is the weight of the human body. The larger it is, the higher the metabolic rate, therefore, in men, metabolic processes are 10-20% faster than in women. Metabolism is also influenced by age, heredity and hormones, especially those produced by the thyroid gland. Metabolism slows down with age. So, in women over 30, it decreases every ten years by 2-3%, this is mainly due to a lack of physical activity.
Metabolism is accelerated by physical activity, in particular exercises on strength and cardiovascular equipment (exercise bike, stepper, treadmill). Depending on the intensity of training, the metabolism can increase by 20-30% for several hours, during which time the body will get rid of excess calories. If a person wants to lose weight, he should know that a low-calorie diet slows down the metabolism, so it will not be possible to lose weight for a long time in this way. As soon as losing weight begins to adhere to a normal diet, the lost pounds will return. The correct solution is to reduce the calorie intake of your daily diet within reasonable limits and exercise regularly.
Catabolism and Anabolism
One of the types of metabolism is catabolism, it is associated with the breakdown of complex substances into simpler ones. The process proceeds with the release of energy. With catabolism, proteins are broken down into simple amino acids, while muscle mass decreases. To reduce the effects of catabolism after strength training, it is necessary to increase the protein content in the diet by including protein foods in the diet. After intense exercise, you can sip on a protein shake that is an excellent source of high quality energy. To reduce the catabolism process, you need to eat at least 6-8 times a day. Two hours before your workout, you should eat a meal containing proteins and slow carbohydrates, such as chicken breast with rice.
Anabolism is the formation of more complex structures from simple structures, while energy is absorbed. Examples of anabolism: the creation of new cells, the synthesis of proteins and hormones in the body, the accumulation of fats, the creation of muscle fibers. To improve this process, it is recommended to eat food containing protein and improving metabolism. Fatty fish, dairy products, broccoli, fresh spinach, grapefruit, green tea will be useful.