30 Seconds SummaryHow Endurance Training Affects Muscle Retention and Growth
- Endurance training is typically seen as muscle-catabolic, but with proper strategies, substantial muscle can be retained even under extensive endurance regimens.
- Nutrition is critical for muscle retention during endurance training, emphasizing high protein intake (0.7-1.0g/lb), lower fats, increased carbs, and consistent pre- and post-workout nutrition.
- Fueling properly for both weight training and endurance training is vital; many athletes previously neglected this aspect, leading to muscle loss.
- Optimization of training by combining consistent, intelligent weight-lifting with endurance can enhance muscle retention.
- Modifications in lifestyle, such as improved sleep, reduced alcohol consumption, and tailored supplementation like creatine, support muscle retention.
- Real-life examples (Michelle and the author) show that it's possible to maintain, or even gain, muscle mass with appropriately managed endurance training.
- Adjustments in training strategies, such as reducing the volume of weight lifting while maintaining its intensity and strategically timing workouts, help balance endurance and strength training.
- Endurance training forms less catabolic to muscle, such as cycling and swimming, are preferred choices over more catabolic forms like running.
Renaissance Periodization
Dr. Alex Harrison
