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Endurance training without losing muscle mass
Posted on 6/23/18 at 5:04 pm
Posted on 6/23/18 at 5:04 pm
Looking to train for my first marathon soon with race date in November.
Plan is to run 4-5 days/week and push/pull 2 days a week. Try to consume enough calories and protein.
Anyone got any other advice to not lose too much muscle?
Plan is to run 4-5 days/week and push/pull 2 days a week. Try to consume enough calories and protein.
Anyone got any other advice to not lose too much muscle?
Posted on 6/23/18 at 5:57 pm to hogbody
eat protein
Posted on 6/23/18 at 6:40 pm to hogbody
Win v
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Clen
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Hgh
Posted on 6/23/18 at 7:04 pm to hogbody
You’re going to lose some. That’s just the nature of it. Just accept it. You can put the muscle mass back on once you’ve completed the marathon but honestly, you’re going to want as much weight off of you as possible when you’re on mile 21, 22, 23.... and so on
Posted on 6/24/18 at 12:04 am to TDcline
Good point.
And I definitely expect to lose some. I’d like to lose 17-20 pounds overall over the next 4 months
And I definitely expect to lose some. I’d like to lose 17-20 pounds overall over the next 4 months
Posted on 6/24/18 at 12:13 am to hogbody
I’ve been experimenting and researching this for a while. Try to put 24 hours between hard legs days at the gym and runs.
In addition to increasing protein intake. Try to eat carbs before runs to maximize glycogen levels. I’m looking to experiment with taking BCAAs before and during runs to minimize Muscle Protein Breakdown.
In addition to increasing protein intake. Try to eat carbs before runs to maximize glycogen levels. I’m looking to experiment with taking BCAAs before and during runs to minimize Muscle Protein Breakdown.
Posted on 6/25/18 at 3:55 pm to hogbody
Doesn't low weight, high rep help build endurance? Doing this will at least help you maintain muscle as well
Posted on 6/25/18 at 3:58 pm to MontyFranklyn
quote:
Doesn't low weight, high rep help build endurance? Doing this will at least help you maintain muscle as well
no just no.
OP, keep your calories high and your lifting short and really intense focusing on getting stronger and you will be fine. I would do really really high protein(1.5g per pound of bodyweight) higher carbs and whatever fat comes from the protein.
Posted on 6/25/18 at 4:07 pm to hogbody
Just keep the leg days at the gym lighter than normal. You can do all the upper body stuff you want.
Posted on 6/25/18 at 4:10 pm to MontyFranklyn
quote:
Doesn't low weight, high rep help build endurance? Doing this will at least help you maintain muscle as well
Not really in the way that helps you marathoning. A marathon is approx 4 hours of constant work. You're not doing any exercise in a gym for 4 hours.
Better solution is to train aspects of your muscle ability that won't get hit in marathon training. I'd actually go power based with moderate weight, low reps and high bar speed.
Overall, losing muscle mass is an advantage in marathons. I'd just lose mass, retain some base upper strength and stability and lift exclusively for lower body power.
Posted on 6/25/18 at 8:42 pm to lsu777
Jeez. I consume about 2,000 cals a day now and struggle to hit 1 gram/pound
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