Kushal Singh

 | 1 minute to read

Muscle loss

Exercise Science
Is muscle loss a real thing/myth?

Often, we hear people talking about the same or we ourselves have had a fear of losing muscle before planning a deficit diet. Here are common myths: >>> Misunderstanding the glycogen depletion as muscle loss. >>>Low weights for fat loss, heavy weights for muscle gain. >>> If one does not consume protein immediately after workout, it would lead to muscle loss. >>> If BCAA’s, glutamine is not taken intra workout, muscle loss will happen. Factors that actually contribute to muscle loss are: 1) You are on serious deficit (Extremely low than BMR) 2) Focusing more on cardio during deficit. 3) Not having an adequate distribution of macros, specifically protein. 4) Not giving importance to secondary parameters such as sleep, stress & recovery. It is always beneficial to lose fat by planning a diet with smaller deficits, protein macro intake to be in the range of 1.8 to 2.2 g/kg/b.w. Resistance training with moderate to heavy weights needs to be incorporated with proper rest. Sleep / recovery has its own role when we talk about muscle loss, in fact with adequate sleep / recovery muscle loss can be prevented to a good extend. In recent time there is a myth that the depletion of glycogen stores (carb deprivation) might seem to be muscle loss and which is not actually true. When a diet & exercise plan well executed, the body gets enough reasons to sustain the muscle mass. Conclusion: “MUSCLE LOSS IS A HYPE” created by supplement industry to promote their products such as BCAA, glutamine, etc. Prioritize whole foods over these fad supplements, work on building more strength & hypertrophy. References: 1. https://www.ncbi.nlm.nih.gov/pubmed/29596307 2. https://www.ncbi.nlm.nih.gov/pubmed/17095635 3. https://www.ncbi.nlm.nih.gov/pubmed/20921542


Pranay Rawal

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