If your goal is to stimulate as much muscle growth as possible every time you step in the gym, you need to make sure the internal environment is right.
Because muscle growth and preservation is not only about what you do in the gym but also how you manage your diet, recovery, and lifestyle outside of it.
That said, anything you do that contributes to excess and unnecessary muscle catabolism is working against your goals. In this article, we explain 6 common things many people never consider, but when addressed create a rock-solid foundation for all of your future progress.
Commonly called muscle breakdown, it occurs when the body begins to break down muscle tissue for energy. As you can imagine, it’s not good. It’s the opposite of building muscle (anabolism) and is something anyone aiming to gain strength, build muscle, or improve athletic performance would want to avoid. To prevent it from happening, it’s crucial to understand the factors that can trigger this muscle-wasting process.
6. Inadequate protein intake. Protein is the building block of muscle. When you don’t consume enough protein, your body may struggle to repair and build muscle tissue effectively. Protein provides amino acids, which are essential for muscle repair after intense training sessions. Without these amino acids, the body will start breaking down muscle tissue to meet its needs, resulting in catabolism.
For every pound you weigh, aim for about 0.73 to 1 gram of protein per day. For example, if you weigh 180 lbs, your protein intake should be 131–180 grams per day to support muscle growth, depending on your goals and training intensity. Including protein in every meal and post-workout can help maintain a positive nitrogen balance, which is critical for muscle growth and repair.
What to do: While whole foods would ideally be your first choice, if your schedule is tight, protein shakes are a delicious option that can help meet your daily requirements. If you’re in need of a delicious protein shake, you can find a ton of different flavors that include all of the essential amino acids necessary for maintaining and building muscle mass here.
5. Extreme caloric deficit. While a caloric deficit is often needed for fat loss, too large of a deficit can trigger muscle catabolism. When the body is in a prolonged calorie deficit, it starts looking for alternative energy sources. If it can’t rely solely on fat stores, it will turn to muscle tissue. If you’ve ever seen the tv show ‘Naked and Afraid’ you have seen this process play out in the contestants before and after photos at the end of each episode.
Balancing your deficit is key—aim for a moderate caloric reduction instead of an extreme one. Also, prioritize strength training during a deficit, as it signals your body to preserve muscle tissue rather than breaking it down for energy.
What to do: If you're aiming to lose fat, don’t cut calories too drastically. A moderate deficit (around 300-500 calories below maintenance) is a sufficient start for most people looking to burn more fat while preserving muscle.
4. High cortisol levels. Cortisol, known as the “stress hormone,” plays a role in muscle breakdown. When cortisol levels are elevated due to chronic stress, overtraining, or lack of sleep, it can lead to muscle catabolism. Cortisol breaks down proteins, releasing amino acids into the bloodstream to provide energy. In small, manageable doses, this response is normal, but when cortisol remains high over time, it can become a major problem for muscle preservation. Managing stress, getting adequate sleep, and incorporating rest days into your routine can help keep cortisol levels in check.
What to do: Prioritize rest and recovery and practice stress-reduction techniques such as deep breathing exercises, meditation, and yoga.
3. Inconsistent strength training. Your body is incredibly wise in that adapts quickly to the demands that are placed upon it. Without regular strength training, muscles have no reason to stay strong. When you stop lifting weights, your body doesn’t need to maintain as much muscle tissue, leading to atrophy and eventually catabolism. Lifting weights or performing resistance exercises sends a signal to your body that muscle tissue is valuable.
What to do: Aim for at least 2-3 strength training sessions per week to maintain muscle mass. Compound movements like squats, deadlifts, and bench presses are not only great strength building exercises, they are highly effective at recruiting multiple muscle groups and stimulating muscle growth.
2. Low-carbohydrate intake. Carbohydrates are the body’s preferred energy source, especially during high-intensity training. When carbohydrate intake is too low, glycogen stores (the stored form of carbs) are depleted. After this it turns to burning fat, and if fat stores are depleted, the body may resort to breaking down muscle protein to convert it into glucose for energy, leading to catabolism. While low-carb diets can be beneficial for some goals, those looking to preserve or build muscle should consider a balanced approach that includes enough carbs to fuel workouts and maintain glycogen stores.
What to do: Avoid extreme low-carb diets, especially if you’re training hard. Focus on eating complex carbohydrates such as whole grains, fruits, and vegetables to support energy needs without large blood sugar spikes. You can also try timing carbohydrate intake around your workouts—by eating a carb-rich meal before training and a balanced meal after to help support performance and recovery. You can learn more about how low-carbohydrate diets jeopardize muscle growth from Dr. Paul Henning here.
1. Inadequate sleep. Sleep is a time for the body to repair and build muscle tissue. When you don’t get enough quality sleep, recovery is compromised. Sleep deprivation can lead to an increase in cortisol and a decrease in growth hormone levels, both of which contribute to muscle breakdown.
What to do: Limit caffeine intake in the afternoon and evening, as it can interfere with sleep, establish a sleep routine that helps you unwind and rest effectively such as turning off screens, reading, or meditating, and aim for 7-9 hours of sleep per night.
Consistency across these areas will ensure your body has what it needs to support muscle growth and minimize breakdown and provide your body the fundamental tools it needs to protect your muscle gains.
If you're looking to improve your sleep, consider adding RESTED-AF to your nightly routine.
RESTED-AF is a pharmacist formulated, scientifically designed sleep aid to improve the speed at which you fall asleep and the rate at which your body reaches R.E.M. It works to promote increased anabolic processes such as muscle breakdown recovery and promote higher rates of protein synthesis, in addition to improving daily cognitive function such as mental acuity and information retention. With two delicious flavors to choose from consistently great sleep is right around the corner!
