The combination of anabolism and catabolism. Energy metabolism and the general path of catabolism

Readers of these lines are probably intimately familiar with the problem of losing excess weight. But after reading this article, many will be able to take a completely different approach to the problem of putting their own body in order, which has become slightly plump. There is absolutely no need to associate the problem of losing weight with a strict diet, constant hunger, lean and tasteless foods and other horrors. You should not use diets that can kill you to lose weight, but stimulate the acceleration of your metabolism. In this article we will try to understand what metabolism is and how to create a slim figure with its help. The topic of accelerating metabolism, which is also called metabolism, is extremely important and extremely necessary.

Metabolism - what is it?

The concept of metabolism refers to those biochemical processes that occur in any living organism and support its life, helping it grow, repair damage, reproduce and interact with the environment. Metabolism is usually quantified as how quickly the body converts calories from ingested food and drink into energy.

Metabolism exists in two forms:

• dissimilation, destructive metabolism or catabolism;
• assimilation, constructive metabolism or anabolism.

All of these shapes influence body weight and composition. The number of calories a person needs directly depends on several parameters:

• human physical activity;
• getting enough sleep;
• diet or diet.

Metabolism in its essence is the transformation of energy and substances based on internal and external metabolism, catabolism and anabolism. During the creative process - anabolism - molecules are synthesized from small components. This process requires energy for synthesis. Destructive processes of catabolism are a series of chemical reactions of a destructive direction, in which complex molecules are broken down into much smaller ones. These processes are usually accompanied by the release of energy.

How does anabolism occur?

Anabolism leads to the creation of new cells, the growth of all tissues, increased muscle mass, and increased bone mineralization. Monomers are used to build complex polymer compounds during anabolic processes. The most common examples of monomers are amino acids, and the most common polymer molecules are proteins.

Hormones that determine anabolic processes are:

• growth hormone, thanks to which the liver synthesizes the hormone somatomedin, which is responsible for growth;
• insulin-like growth factor IGF1, which stimulates protein production;
• insulin, which determines the level of sugar (glucose) in the blood;
• testosterone, which is the male sex hormone;
• estrogen is a female sex hormone.

How does catabolism occur?

The purpose of catabolism is to provide energy to the human body both at the cellular level and for performing various movements. Catabolic reactions occur with the destruction of polymers into individual monomers. Examples of such reactions:

• the breakdown of polysaccharide molecules to the level of monosaccharides, with complex carbohydrate molecules such as glycogen breaking down into polysaccharides, and simpler ones, ribose or glucose, breaking down to the level of monosaccharides;
• proteins are broken down into amino acids.

When food is consumed, the body breaks down organic nutrients, and this destructive action releases energy stored in the body in ATP (adenosine triphosphate) molecules.

The main hormones that provide catabolic reactions are:

Cortisol, often called the stress hormone;

Glucagon, which increases the breakdown of glycogen in the liver and raises blood sugar levels;

Adrenalin;

Cytoxins, which provide a unique interaction between cells.

The energy stored in ATP serves as fuel for the passage of anabolic reactions. It turns out that there is a close relationship between catabolism and anabolism: the first provides the second with energy spent on cell growth, tissue repair, and the synthesis of enzymes and hormones.

If the process of catabolism produces excess energy, that is, it produces more energy than is necessary for anabolism, then the human body ensures its storage in the form of glycogen or fat. Compared to muscle tissue, adipose tissue is relatively inactive, its cells are inactive, and they do not need much energy to maintain themselves.

To better understand the processes described, study the following image

The table shows the main differences between anabolic and catabolic processes:

Relationship between metabolism and body weight

This relationship, without going deep into theoretical calculations, can be described as follows: our body weight represents the consequences of catabolism minus anabolism, or the amount of energy released minus the energy that our body uses. Excess energy in the body is stored in the form of fat deposits or in the form of glycogen, which collects in the liver and muscles.

One gram of fat, releasing energy, can provide 9 kcal. For comparison, the corresponding amount of proteins and carbohydrates gives 4 kcal each. Excess weight occurs due to the body's increased ability to store excess energy as fat, but it can also be caused by hormonal problems and diseases, including hereditary ones. Their negative effects can freeze metabolism.

Many people believe that thin people have fast metabolisms, while obese people have slow metabolisms, which makes them overweight. But slow metabolism is rarely the true cause of excess weight. It, of course, affects the energy needs of the body, but the basis for weight gain is an imbalance of energy in the body, when noticeably more calories are consumed than consumed.

A person's resting metabolic rate, often called the basal metabolic rate, can't be changed in many ways. Thus, one of the effective strategies for increasing metabolism intensity is to build muscle mass. But a more effective strategy will be one in which the body’s energy needs are determined, after which the lifestyle is adjusted to them. Weight will be eliminated more quickly and efficiently.

How are calories consumed distributed?

The majority of energy consumed by a person - 60-70% of all calories - is required by the body to support vital processes in general (basal metabolic rate), for the functioning of the heart and brain, for breathing, etc. 25-30% of calories are spent on maintaining physical activity and 10% on digesting food.

The intensity of metabolism in different human tissues and organs is very different. Thus, human muscles, occupying 33 kg of the total body weight of an 84-kg person, require only 320 kcal, and a liver weighing 1.8 kg requires 520 kcal.

A person's caloric needs depend on three main factors.

1. Body size, body type.

If your body weight is large, then more calories are required. A person who has more muscle than fat needs more calories than someone who weighs the same but has a lower muscle-to-fat ratio. Those with more muscle have a higher basal metabolic rate.

1. Age.

With age, several factors come into play that reduce the amount of calories. The loss of muscle mass with age increases the ratio of fat to muscle, the metabolic rate changes, and the need for calories changes accordingly. There are other age-related factors that affect this process:

People of both sexes with age begin to produce less anabolic hormones that consume energy, and the secretion of growth hormone decreases with age;

Menopause introduces adjustments to the processes of energy use and consumption;

With age, a person’s physical activity decreases, his work becomes less active and requires less stress;

The metabolic process is affected by “cellular waste”, cells that die with age and accumulate.

1. Floor.

Men tend to have a higher basal metabolic rate than women, which means they have a higher muscle-to-fat ratio. Consequently, men, on average, burn more calories for the same age and body weight.

How to calculate your metabolic rate

Those calories that the body spends to ensure basic life functions are called metabolism or basal or basal metabolic rate. Basic functions require a fairly stable amount of energy, and these needs are not so easy to change. Basic metabolism takes up 60-70 percent of the calories a person burns every day.

It is worth noting that as you age, from about 30 years of age, your metabolic rate begins to slow down by 6% every decade. You can calculate the amount of energy your body requires at rest (BM, basal metabolism) in several stages:

• measure your height in centimeters;
• weigh yourself and record your own weight in kilograms;
• calculate BM using the formula.

For men and women, the formulas are different:

• for men, the metabolic rate is: 66+(13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years);
• for women, the metabolic rate is: 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years).

So, for a 25-year-old man with a height of 177.8 cm and a weight of 81.7 kg, BMR = 1904.564.

Taking the obtained value as a basis, you can adjust it according to the degree of physical activity by multiplying it by the coefficient:

• for those who lead a sedentary lifestyle - 1.2;
• for those who go in for sports 1-2 times a week - 1.375;
• for those who play sports 3-5 times a week - 1.55;
• for those who play sports every day - 1.725;
• for those who spend all their time in the gym - 1.9.

In our example, the total daily cost for moderate activity will be 2952.0742 kcal. This is the amount of calories the body requires to maintain its weight at approximately the same level. To lose weight, calories should be reduced by 300-500 kcal.

In addition to basal metabolic rate, two other factors that determine daily caloric expenditure must be taken into account:

1. processes of food thermogenesis associated with the digestion of food and its transportation. This is approximately 10% of the calories used in a day. This value is also stable and it is almost impossible to change it;
2. physical activity is the most easily modifiable factor affecting daily calorie expenditure.

Where does the body get energy for its needs?

Metabolism is based on nutrition. The body needs basic energy components - proteins, fats and carbohydrates. The energy balance of a person depends on them. Carbohydrates entering the body can be of three forms - cellulose fiber, sugar and starch. It is sugar and starch that create the main sources of energy necessary for humans. All tissues of the body are dependent on glucose; they use it for all types of activities, breaking it down into simpler components.

The combustion reaction of glucose looks like this: C 6 H 12 O 6 + 6 O 2 ——> 6 CO 2 + 6 H 2 O + energy, while one gram of broken down carbohydrate provides 4 kcal. An athlete's diet should include complex carbohydrates - pearl barley, buckwheat, rice, which, when gaining muscle mass, should make up 60-65% of the total diet.

The second source of concentrated energy is fats. When broken down, they produce twice the amount of energy as proteins and carbohydrates. It is difficult to obtain energy from fats, but if successful, its amount is much greater - not 4 kcal, but 9.

A set of minerals and vitamins also plays an important role in nutrition. They do not make a direct contribution to the energy of the body, but they regulate the body and normalize metabolic pathways. Vitamins A, B2 or riboflavin, pantothenic and nicotinic acid are especially important in metabolism.

A few more facts about metabolism:

• at rest, men burn more calories than women;
• basal metabolism is higher in winter than in summer;
• Heavier people have faster metabolisms;
• the body's energy expenditure after eating increases by 10-40%, while fats increase basal metabolism by 5-15%, carbohydrates by 5-7%, and proteins by 30-40%;
• Protein foods promote weight loss.

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13.4.1. The reactions of the Krebs cycle belong to the third stage of nutrient catabolism and occur in the mitochondria of the cell. These reactions belong to the general pathway of catabolism and are characteristic of the breakdown of all classes of nutrients (proteins, lipids and carbohydrates).

The main function of the cycle is the oxidation of the acetyl residue with the formation of four molecules of reduced coenzymes (three molecules of NADH and one molecule of FADH2), as well as the formation of a GTP molecule by substrate phosphorylation. The carbon atoms of the acetyl residue are released in the form of two CO2 molecules.

13.4.2. The Krebs cycle includes 8 sequential stages, paying special attention to the dehydrogenation reactions of substrates:

Figure 13.6. Reactions of the Krebs cycle, including the formation of α-ketoglutarate

A) condensation of acetyl-CoA with oxaloacetate, as a result of which citrate is formed (Fig. 13.6, reaction 1); therefore the Krebs cycle is also called citrate cycle. In this reaction, the methyl carbon of the acetyl group reacts with the keto group of oxaloacetate; At the same time, the thioester bond is cleaved. The reaction releases CoA-SH, which can take part in the oxidative decarboxylation of the next pyruvate molecule. The reaction is catalyzed citrate synthase, this is a regulatory enzyme; it is inhibited by high concentrations of NADH, succinyl-CoA, and citrate.

b) conversion of citrate to isocitrate through the intermediate formation of cis-aconitate. The citrate formed in the first reaction of the cycle contains a tertiary hydroxyl group and is not able to oxidize under cellular conditions. Under the action of an enzyme aconitase there is a splitting off of a water molecule (dehydration), and then its addition (hydration), but in a different way (Fig. 13.6, reactions 2-3). As a result of these transformations, the hydroxyl group moves to a position favorable to its subsequent oxidation.

V) dehydrogenation of isocitrate followed by the release of a CO2 molecule (decarboxylation) and the formation of α-ketoglutarate (Fig. 13.6, reaction 4). This is the first redox reaction in the Krebs cycle, resulting in the formation of NADH. Isocitrate dehydrogenase, which catalyzes the reaction, is a regulatory enzyme that is activated by ADP. Excess NADH inhibits the enzyme.

Figure 13.7. Krebs cycle reactions starting with α-ketoglutarate.

G) oxidative decarboxylation of α-ketoglutarate, catalyzed by a multienzyme complex (Fig. 13.7, reaction 5), is accompanied by the release of CO2 and the formation of a second NADH molecule. This reaction is similar to the pyruvate dehydrogenase reaction. The inhibitor is the reaction product - succinyl-CoA.

d) substrate phosphorylation at the level of succinyl-CoA, during which the energy released during hydrolysis of the thioester bond is stored in the form of a GTP molecule. Unlike oxidative phosphorylation, this process occurs without the formation of an electrochemical potential of the mitochondrial membrane (Fig. 13.7, reaction 6).

e) dehydrogenation of succinate with the formation of fumarate and the FADH2 molecule (Fig. 13.7, reaction 7). The enzyme succinate dehydrogenase is tightly bound to the inner membrane of the mitochondria.

and) fumarate hydration, as a result of which an easily oxidized hydroxyl group appears in the molecule of the reaction product (Fig. 13.7, reaction 8).

h) dehydrogenation of malate, leading to the formation of oxaloacetate and a third molecule of NADH (Fig. 13.7, reaction 9). The oxaloacetate formed in the reaction can be used again in a condensation reaction with another acetyl-CoA molecule (Fig. 13.6, reaction 1). Therefore, this process is cyclical nature.

13.4.3. Thus, as a result of the described reactions, the acetyl residue undergoes complete oxidation CH3 -CO-. The number of acetyl-CoA molecules converted into mitochondria per unit time depends on the concentration of oxaloacetate. The main ways to increase the concentration of oxaloacetate in mitochondria (the corresponding reactions will be discussed later):

a) carboxylation of pyruvate - addition of a CO2 molecule to pyruvate with the expenditure of ATP energy; b) deamination or transamination of aspartate - the elimination of an amino group with the formation of a keto group in its place.

13.4.4. Some Krebs cycle metabolites may be used to synthesis building blocks for building complex molecules. Thus, oxaloacetate can be converted into the amino acid aspartate, and α-ketoglutarate can be converted into the amino acid glutamate. Succinyl-CoA takes part in the synthesis of heme, the prosthetic group of hemoglobin. Thus, the reactions of the Krebs cycle can participate in both the processes of catabolism and anabolism, that is, the Krebs cycle performs amphibolic function(see 13.1).

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Metabolism and energy - is a set of physical, chemical and physiological processes of transformation of substances and energy in the human body and the exchange of substances and energy between the body and the environment.

The continuous exchange of substances and energy between the body and the environment is one of the most essential signs of life.

To maintain vital processes, metabolism and energy are provided by plastic And energy body needs. This is achieved by extracting energy from nutrients entering the body and converting it into forms macroergic(ATP and other molecules) and restored(NADP-H - nicotine amide adenine dinucleotide phosphate) compounds. Their energy is used for the synthesis of proteins, nucleic acids, lipids, as well as components of cell membranes and cell organelles, to perform mechanical, chemical, osmotic and electrical work, and ion transport. During metabolism, plastic substances necessary for biosynthesis, construction and renewal of biological structures are delivered to the body.

Anabolism and Catabolism

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In metabolism (metabolism) and energy are distinguished by two interconnected but multidirectional processes:

1. Anabolism, which is based on assimilation processes,

2. Catabolism, which is based on dissimilation processes.

Anabolism is a set of processes of biosynthesis of organic substances, cell components and other structures of organs and tissues. Anabolism ensures growth, development, renewal of biological structures, as well as continuous resynthesis of macroergs and accumulation of energy substrates.

Catabolism - this is a set of processes of splitting complex molecules, components of cells, organs and tissues into simple substances, using some of them as precursors of biosynthesis, and to final decomposition products with the formation of high-energy and reduced compounds. The interconnection of the main functional elements of metabolism is shown in Fig. 10.1.

The diagram shows that the relationship between the processes of catabolism and anabolism is based on the unity of biochemical transformations that provide energy to all life processes and the constant renewal of body tissues. The driving force of life is catabolism. The coupling of anabolic and catabolic processes can be carried out by various substances, but the main role is played by ATP and NADP-H. Unlike other mediators of metabolic transformations, ATP is cyclically rephosphorylated, and NADP-H is reduced.

Providing energy to life processes is carried out due to anaerobic And aerobic catabolism of proteins, fats and carbohydrates entering the body with food.

During anaerobic digestion of glucose(glycolysis) or its reserve substrate glycogen (glycogenolysis), the conversion of 1 mole of glucose into 2 moles of lactate results in the formation of 2 moles of ATP. The energy generated during anaerobic metabolism is not enough to carry out the vital processes of animal organisms. Anaerobic glycolysis can satisfy only limited short-term energy needs of the cell. It is known, for example, that a mature mammalian erythrocyte completely satisfies its energy needs through glycolysis.

In the body of animals and humans in the process of aerobic metabolism almost all organic substances, including products of anaerobic metabolism, completely decompose to CO 2 and H 2 O. The total number of ATP molecules formed during the complete oxidation of 1 mole of glucose to CO 2 and H 2 O is 25.5 moles. The complete oxidation of a fat molecule produces a larger number of moles of ATP than the oxidation of a carbohydrate molecule. Thus, with the complete oxidation of 1 mole of palmitic acid, 91.8 moles of ATP are formed. The number of moles of ATP formed during the complete oxidation of amino acids and carbohydrates is approximately the same. ATP plays the role of an internal “energy currency” in the body, a carrier and accumulator of chemical energy.

The main source of recovery energy for the biosynthesis reaction of fatty acids, cholesterol, amino acids, steroid hormones, precursors for the synthesis of nucleotides and nucleic acids is NADPH-H. The formation of this substance occurs in the cytoplasm of the cell during the phosphogluconate pathway of glucose catabolism. With this breakdown of 1 mole of glucose, 12 moles of NADP-H are formed.

The processes of anabolism and catabolism are in the body in a state of dynamic equilibrium or the prevalence of one of them. The predominance of anabolic processes over catabolic ones leads to growth and accumulation of tissue mass, and the predominance of catabolic processes leads to partial destruction of tissue structures and the release of energy. The state of equilibrium or nonequilibrium ratio of anabolism and catabolism depends on age (predominance of anabolism in childhood, balance in adults, predominance of catabolism in old age), health status, physical or psycho-emotional stress performed by the body.

You've probably heard such expressions as anabolism, catabolism and metabolism. If these are still unclear words for you, then I will help you figure it out and understand what these terms mean.
In fact, everything is very simple, these terms are used in medicine, biology, biochemistry, etc. It’s just that some authors, when trying to tell something, like to use a lot of special terminology, thereby confusing listeners. They forget that they are talking to people of different professions, so not everyone understands them.
For example, I always try to tell even very complex things from different sciences in simple and understandable words. Sometimes it's good to make complex things simple
Although, an educated person, of course, should know basic concepts from various sciences...

ANABOLISM is the name given to all processes of creating new substances, cells and tissues of the body.
Examples of anabolism: synthesis of proteins and hormones in the body, creation of new cells, accumulation of fat, creation of new muscle fibers - this is all anabolism. That is, the totality of all processes in the body during which the creation of any new substances and tissues occurs is called anabolism!

CATABOLISM is the opposite of anabolism. That is, this is the breakdown of complex substances into simpler ones, as well as the breakdown of old parts of cells and tissues of the body.
It may seem to you that catabolism is something bad, because it is destruction... In fact, this is not so, because the breakdown of fats and carbohydrates to produce energy is also catabolism, and without this energy the body cannot exist.
Moreover, this energy can be directed to the synthesis of necessary substances, to the creation of cells and renewal of the body, that is, to anabolism. Anabolism and catabolism are interconnected.

You’ve also probably heard the phrase “anabolic steroids” - these are illegal drugs that are used by some athletes. The term “anabolic” is not scary, it simply means that these substances are involved in anabolic processes, that is, in the processes of creating new cells and substances. But the danger is that anabolic steroids are hormonal drugs; they interfere with the human hormonal system and destroy it. Hormonal imbalance leads to metabolic disorders, injuries, and serious illnesses, such as heart, liver and kidney diseases - this is known to any doctor.
Friends - do clean sports without chemicals, so as not to destroy the body, but to strengthen it!

So, anabolism is the process of synthesis of new substances, catabolism is the process of breakdown of substances.
All together this is called METABOLISM, which means metabolism.
As you can see, anabolism and catabolism are opposite processes, but they are two parts of the same process - metabolism, and both of these parts are important!
The right combination of anabolism and catabolism ensures a balanced metabolism and health of your body.

Catabolism is a bodybuilder's nightmare. Catabolism is the breakdown of muscle tissue. Catabolism is something that strength sports athletes actively try to suppress. But is catabolism as terrible as the average person imagines it? Let's try to figure it out.

Catabolism, from a physiological point of view, is the breakdown of body tissue. The breakdown occurs with the release of monomers into the blood, such as glucose, amino acids, fatty acids, and glycerol. All these products are used by the body itself in case of insufficient nutritional intake. Moreover, it is not at all necessary to simply eat little - with a usual diet, a stressful situation accelerates specific and general pathways of catabolism. Moreover, catabolism, as a process, is not at all selective - all available sources of energy are “burned” - muscles, fat, liver and muscle glycogen.

There are no “phases” or “stages” for catabolic processes. There are stages of catabolism:

Let’s immediately make a reservation that bringing the adrenal glands to a state of exhaustion is a non-trivial task; for this you need to either severely starve for a long time, limiting yourself in proteins and fats, or get an injury that is poorly compatible with life.

What situations provoke active catabolism?

Trigger, that is, starting situations for launching catabolic processes are stressful situations. Any stressful situations. In order to clarify, let us immediately make a reservation - any strong emotional experience, any serious load is stress for our body. It doesn’t matter what the emotional connotation of the incident is, the processes of catabolism will occur in the same way.

To immediately clearly determine which hormones are catabolic, we list them below:

• adrenalin;
• norepinephrine;
• cortisol;
• thyroid hormones - thyroxine (T4), triiodothyronine (T3).

It would seem that catabolism is an unambiguous evil - after all, during catabolic processes we lose muscle tissue. And indeed it is. However, along with muscle tissue, we also lose fat mass. The task of any athlete, no matter amateur or professional, is to ensure that muscle catabolism is minimally expressed, and adipose tissue catabolism is maximal. How to do it? Read below.

How can you slow down the catabolism of muscle tissue?

Let's take a closer look at what happens during the catabolism process to understand how to slow it down. In order for muscle tissue to undergo less catabolism, it must be recruited. In other words, use it. This is what we do during training in the gym. However, there is a sensitive point - how exactly should you train? There is a traditional idea that in the process of losing weight we need a lot of so-called cardio exercises - running, jumping rope, exercise bike - that’s all. Strength loads, it seems, need to be performed with light weight and with a large number of repetitions.

In the process of getting rid of excess fat, we need an energy deficit. But it should not be excessive - 10-15%, no more is needed. The only thing you need to keep an eye on is the fact that a 10-15% lack of caloric intake in the first week of “drying” turns into 5-7% by the third week; the need for nutrients changes along with the weight.

Against the background of a lack of nutrients, catabolic processes are launched. If we do nothing, then first of all, we will lose muscles - as metabolically active tissue, they are the main consumers of calories. That is why our body will get rid of them first. But only if he knows that we don’t need muscles.

Training helps you understand that your body needs muscles. But we remember that every workout is stressful. Accordingly, our task is to make training frequent, in a weekly cycle, and relatively short in duration - no more than 40-45 minutes each. And during this period of time we must train intensively - and this means with decent working weights - those with which you can do no more than 12 repetitions in the first set of the exercise.

In addition, you should not perform a linearly large volume of load on the muscle; choose 2, or better yet 3 muscle groups and perform “in a circle” one approach for each. Chest - back - deltoids - rest - chest, back - deltoids - rest - and so on. What are we achieving in this way?

1. We reduce the catabolic effect of training.
2. We recruit muscles as much as possible, by maintaining working weights, we do not allow volumes to go away.
3. We are working on local fat burning - blood, saturated with catabolic hormones, actively moves throughout the body, burning fat where we need it. And yes, local fat burning is possible, but, as they say, you can feel its effect only if your subcutaneous fat layer is no more than 17% percent.

It is also better to refuse low-intensity cardio after strength training; the catabolic response to such manipulation is too great. Cardio should be performed separately, preferably on a separate day.

How to eat to slow down catabolism?

Approaching this section, let's decide that we need to slow down the catabolism of muscle tissue. In order to achieve this. It is necessary to consume protein quite often, with a small amount of fat and fiber. It is better to reduce the amount of carbohydrates in the diet to 1-2 grams per kilogram of weight. The time when you can and should take carbohydrates, as they say, without hesitation, is during training, right between approaches, and immediately after training - again, to minimize the catabolism of muscle tissue.

Simply put, in order for our body not to pull amino acids from our muscles, it is necessary to constantly maintain a pool of the latter in the blood. And this can only be done by constantly consuming small portions of protein foods. Or amino acid supplements for sports nutrition - there won’t be much difference in the final result. Approach your workouts wisely, listen to your body! Be healthy!