Muscle loss with endurance training is a common problem. There's something about high volumes of cardio and muscle loss. It's not that cardio kills muscle, it's the resulting hormonal shift that makes it tough for endurance athletes to build muscle.

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The reason we see muscle wasting with cardio in athletes is due to chronically elevated cortisol levels. Because cortisol is a stress hormone, one of its main jobs is to make sure we have energy ready to use. Think back to our ancestors, who probably went days or longer without a meal, yet still had to fight, run and think their way out of problems in order to survive. Where did that energy come from to do these things, if they hadn't had a meal in days?

That energy comes from cortisol. Cortisol makes energy by mobilizing amino acids from the skeletal muscle - those aminos are then delivered to the liver where under the process of gluconeogenesis, sugar is made.

And that is why it's so hard for endurance athletes to make and hold onto muscle! You see, our ancestor's stresses were relatively short lived. Cortisol came up, and then went back down. Our lives are much different though - we have never ending daily stressors, our relationships are much more complicated, and we endure training for weeks and months at a time. All of these stressors keep our cortisol higher, and this amounts to a physiological 'push' against muscle building. Cortisol is a catabolic hormone that defies much of the strength training we attempt.

Solutions:

1. Shift your training focus: if you want to put some muscle on (that will withstand the rigors of racing season) you need to lift like you’re a body builder in the gym during the off season. This means: Low rep, high weight, and lift to failure.

2. Increase protein: Most endurance athletes have ‘cleaner’ diets which usually translates into more restrictive diets, meaning there's probably not enough protein to sustain muscle building.

The Academy of Nutrition and Dietetics and the American College of Sports Medicine recommend 1.2 to 2.0 grams of protein per kilogram of body weight per day for athletes.

3. Supplement.
-Branched chain amino acids - they’re comprised of are the amino acids leucine, isoleucine and valine. Put some in your smoothie, or even take with water.

-Cortisol Recovery - It works by essentially short-circuiting the production of excess cortisol.

-Creatine - not just for bodybuilders anymore! Creatine is being touted more and more as a supplement for endurance athletes. It’s great at building muscle during your strength training season.

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Disclaimer:

Dr. Jason Barker received his Doctorate of Naturopathic Medicine from Southwest College of Naturopathic Medicine in 2001. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. He is registered in Colorado where he maintains an active clinical practice.
This content is strictly the opinion of Dr. Jason Barker and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from your personal physician. This video does not create a doctor-patient relationship between Dr. Barker and you. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Barker nor The Natural Athlete’s Clinic takes responsibility for possible health consequences of any person or persons reading, viewing or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians and obtain a medical exam, diagnosis, and recommendation before beginning any nutrition, supplement or lifestyle program.
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