Adding muscle but don't want to give up running
RoyalMoose11
Posts: 211 Member
Any folks have success with adding muscle without having to give up their high cardio (in my case running) routine? I've read a lot of mixed feedback on the topic and was wondering what others thought. I'm in half marathon training so I'm averaging 11-15 miles/week and I'm also doing StrongLifts (and seeing results though I'm not sure the weight I've added since I added it towards to end of my weight loss plan and now I'm on maintain mode).
Also, for adding muscle, how much of my calories should I eat back after running? I tend to run enough to burn 800-1300 calories at different distances.
Also, for adding muscle, how much of my calories should I eat back after running? I tend to run enough to burn 800-1300 calories at different distances.
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I don't want to give specifics, because I'm no know it all... however, by my understanding, the lower your bodyfat % is, the more likely you are to burn muscle for fuel *(given certain other aspects are not met)*. Since you are trying to add muscle, you MUST eat a calorie surplus. I.E. more than you are burning. So whenever you run, make sure you eat those calories back! I may be wrong on this, but as I understand, when your glycogen stores are depleted, your body will dip into other sources of energy... and this is where the BF% comes into play. If you are higher in fat%, it should pull "most" of the energy from those stores (given your heart rate isn't too high, or your exercise too intense). However, when you are lower in BF%, it may increase the likelihood for your body to convert protein into glycogen... if you're eating plenty of protein, it would convert from your pre-workout meal... if you are too low, it will cause catabolism, and draw from your muscles. I feel like that is why many distance runners consume simple carbs WHILE running. To keep their glycogen stores full, therefore reducing the need for your body to seek for alternate sources of energy.
As I said, I may be completelllly off on all of this. But this is just what I think.0 -
Well, runners take in food during running to avoid bonking (depleting muscle and liver glycogen). But I agree that the OP really needs to stay in a calorie surplus to add muscle mass while continuing to run. 11-15 miles a week is pretty low mileage though - I'm pretty sure that it will increase as training progresses.
It's a good question, for sure!0 -
Any folks have success with adding muscle without having to give up their high cardio (in my case running) routine?
You mean like this guy? He runs 3-4 hours a day....
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try taking some whey protein and mct oil prior to your longer runs. it should help you from catabolizing muscle. also, make sure your training is either in zone 2 (very aerobic) or very intense HIIT type training. don't do chronic cardio like running hard against your lactate threshold every run all run. that will kill your progress in running and lifting.0
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There are plenty of successful runners who have continued to run while bulking, including people on this website. Enjoy eating all the foods.0
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At what bf% do you need to start being really concerned about this? I lift 3 days a week and then spin for an hour afterwards. My bf% is somewhere around 25-26%. I think I have enough bf to not have to worry about this yet. Right?0
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As above, run as much as you want, just make sure you are still eating in a surplus0
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Being concerned about what specifically? OP is trying to add muscle which I am assuming at this point in time you are not?At what bf% do you need to start being really concerned about this? I lift 3 days a week and then spin for an hour afterwards. My bf% is somewhere around 25-26%. I think I have enough bf to not have to worry about this yet. Right?
Do you mean you are worried about losing muscle as well as fat when running? If so, as long as you are eating adequate protein, and lifting, your muscle loss will be limited
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Agree with all the above. You just need to keep eating! (lots of protein, mild calorie surplus)0
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Being concerned about what specifically? OP is trying to add muscle which I am assuming at this point in time you are not?At what bf% do you need to start being really concerned about this? I lift 3 days a week and then spin for an hour afterwards. My bf% is somewhere around 25-26%. I think I have enough bf to not have to worry about this yet. Right?
Do you mean you are worried about losing muscle as well as fat when running? If so, as long as you are eating adequate protein, and lifting, your muscle loss will be limited
I guess what I'm confused about is what level of cardio is too much and then starts to eat at muscle. I'm in a deficit so no muscle gains but don't want to take away from what I have. A girlfriend of mine thinks I could add more while a pt thinks what I'm doing is taking away from strength training.0 -
try taking some whey protein and mct oil prior to your longer runs. it should help you from catabolizing muscle. also, make sure your training is either in zone 2 (very aerobic) or very intense HIIT type training. don't do chronic cardio like running hard against your lactate threshold every run all run. that will kill your progress in running and lifting.
Oh God, don't take MCT oil before a run (or at least try it first). It triggers MAJOR gastric emptying in me at the amounts suggested to use. A peanut butter sandwich is a great way to get fat and protein before a run. 0 -
Being concerned about what specifically? OP is trying to add muscle which I am assuming at this point in time you are not?At what bf% do you need to start being really concerned about this? I lift 3 days a week and then spin for an hour afterwards. My bf% is somewhere around 25-26%. I think I have enough bf to not have to worry about this yet. Right?
Do you mean you are worried about losing muscle as well as fat when running? If so, as long as you are eating adequate protein, and lifting, your muscle loss will be limited
I guess what I'm confused about is what level of cardio is too much and then starts to eat at muscle. I'm in a deficit so no muscle gains but don't want to take away from what I have. A girlfriend of mine thinks I could add more while a program thinks what I'm doing is taking away from strength training.
You aren't going to gain muscle unless you are in a surplus. I doubt you will lose what you have gained if you make sure you are at maintenance. Figuring out what that number should be though, will take some trial and error.0 -
I guess what I'm confused about is what level of cardio is too much and then starts to eat at muscle. I'm in a deficit so no muscle gains but don't want to take away from what I have.
Unless you are eating at a large caloric deficit and running 99th percentile distances, this isn't something you need to worry about. If you want to put your mind at ease, do some bodyweight resistance exercise a couple of mornings a week.
And if you're in a deficit, why is this in the "gaining weight" section? You can't gain weight while in a deficit.0 -
I shouldn't have asked the question here but one of the previous replies to op's question made me think of it. Looks like I'm safe in doing my cardio! Thanks for the answers!! 0
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Thanks for the feedback.
I'm not sure about my BF%- don't have the tool to measure and I lost a lot of weight quickly so I think I also have loose skin there which may mess up the results (about 100 lbs since June).
Also, as a side note as the OP, I'm trying to eat to maintain then trying to eat back calories. MFP has me at 2,900 in maintenance mode (6'5, 217lbs) so I've been reading up on ways to hit my goal. I'm also tracking macros (40p/30c/30f) to help me with my food intake to figure out what I should/shouldn't eat.0 -
Just make sure to cover your calories so that you're eating at a surplus. That may take some figuring out on your part to get your TDEE right. You're aren't going to eat into your muscle at your distances.0
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I'm bulking (at 233lbs right now) and I still run 2-3 times a week at distances of 5-8 miles. Just be sure you are eating more complex carbs to help refill muscle glycogen and ensure you stay in a calorie surplus. Collegiate and NFL players run their *kitten* off and yet still put on muscle. It all just comes down to how many calories you're ingesting. Calorie deficit = lose weight, calorie surplus = gain weight0
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What foods do you recommend for those kinds of carbs? Every day I make a fruit smoothie (whey/yogurt/fruit) around 10am and green smoothie (kale/fruit/fruit/whey) at 3pm so that adds carbs off the bat. I also throw in some steel cut oats, multigrain bread at lunch, or whole wheat pasta or quinoa at dinners to round out some carbs too.0
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I was able to add some decent mass and continued doing some running. I was running about 15 miles a week along with weight training. Eating seems to be the difficult part since you will need to eat even if you are full. Your calorie intake is dependent on your weight/height and your calories burning through both workouts.0
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Alot of old school bodybuilders ran...........but that was while cutting.0
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Those are all pretty much my mainstays. Oatmeal, sweet potatoes, quinoa, and Ezekiel bread.0
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From personal experience , way back when I was only approx 68kg, used to walk at a good pace for on average 3 hrs per day in a warm climate.
But my body tone went to almost an old mans.
Felt fitter than at any time in my life, only ate tuna brown rice stir fry.
Doctor told me to stop the diet and eat meat.
Twenty years later, Iam 104kg as of today.
Sometimes what works and is best, doesn't mean muscles.
How you feel inside, and perform is best for you.
Your muscles , will develop, as you naturaly eat more the more you run.
Bulking up, will perhaps, send you downwards.
Small adjustments.0 -
I dont do marrathons, but I average 5-7 miles a day either on my treadmill or outside. What I have been doing with good results is running with a weight vest and switching to high level incline whilewalking with hand weights. I started with 5lb each hand weights, but now doing 8lb each hand weights. My upper body is getting ripped with a gain of 3lbs in 3 months and my body fat is 8%0
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You can definitely gain muscle while eating at maintenance. Just don't expect a drastic change overnight.0
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Also, for adding muscle, how much of my calories should I eat back after running? I tend to run enough to burn 800-1300 calories at different distances.
If it is factored in your TDEE , eat back nothing
If it isn't factored in your TDEE. eat back all 1000 calories
You need to be in a calorie surplus in order to gain0 -
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I'm set at lightly active (to only account for work/rest days) and I add my fitness into the app. That way if it's a rest days I have an accurate reading.0
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Eat all the food:)
Seriously though, as long as you're still in surplus it should be fine. Insulin spikes are your friend in this situation so after a run (as well as being well fueled) try to get some form of simple carbs. Insulin spikes keep cortisol levels down so should prevent too much muscle loss.0 -
Eat moar.0
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I'll tell you what works for me, but you will have to experiment to find what works for you...
I'm 5''2, 136 lbs. I eat between 1600-1800 cals per day and work out about an hour a day, 5-6 days per week (2-3 runs per week, 3 weight days and I throw in Yoga once in a while to mix things up). I net around 1300 cals per day (which I thought was a bit low at first) BUT I have lost fat and gained muscle -- my stomach is flatter and I can actually see my biceps and triceps.
Overall, you can gain muscle and keep running... good luck 0
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