Lose muscle from running?

[NancyR]

I read a ton, and I know what you read isn't always set in stone, but somewhere recently I came across an article about running and losing muscle mass.

Is it true in your experience, (as you are runners) that you lose muscle mass from running...? I'd like to just lose FAT!

I plan on continuing with weight training along with running.

Thanks
Nancy

[Newt]

It is possible to loose muscle from running it can be a very abusive form of exercise, especially if you haven't run for a long time.

Typically you need 3 many things to build and hold on muscle, and most people understand the first.
1)exercise - this is a stress/stimulus response i.e. stress the muscles they try to build and adapt stronger so the next time not as stressed

2)Nutrition - You need to supply the body with the building blocks to repair and rebuild the muscles stronger than before. Typically making sure you're supplying good quality lean proteins with each meal. This is why it's also especially hard to build muscle and lose fat at the same time as it is very hard but definately not impossible to stimulate muscle repair and growth in a Calorie deficeit required to lose fat.

3)Sleep - You need good quality restful sleep and recovery, this is where the rebuilding takes place and a large amount of Growth Hormone is released, to repair the muscles from the stress of exercise and living.

Missing out or imbalance in any one of the three and you'll have a very, very hard time holding on to and building muscle.


Peace
Peter

[NancyR]

Thanks Peter, great information.

I am going to attempt to tackle the 5 or so lbs that nag at me in the upcoming weeks. I imagine any extra weight isn't helpful on my knees either.

I will focus on lean proteins, I don't eat any meat, so egg whites, whey, bit of unsweetened soy milk will be mainstays) tons of lower GI veggies and healthy fats, no sugars, except 2 pieces of fruit per day (there is one of my problems, too much fruit, LOVE fresh fruits) and some complex carbs to keep me going. I won't calorie count, just can't stand that, but I do know what and how to get it off.. just get set in my ways and hate giving things up - bit stubborn. Will also cut out nuts and nut butters for now.

Will also try to get into a good routine of strength training too, to keep the muscle I have if not build.. and get 2 runs in a week, until my knee feels like it can handle more.

Sleep... that is one I have some issue with. I will be lucky if I get 4-6 hours of quality sleep, maybe I will try some melatonin to get some deeper sleep.

Nancy

[The Moose1]

Aren't eggs meat?   

[Kate]

LOL Mike

[NancyR]

Mike Mike Mike... lol

I don't eat meat - as in chicken, pork, beef, but I do consume egg whites for quick and easy - also cheap protein.

The Canada Food guide even has beans, legumes, peanut butter lumped under the meat category, however they updated it to say meat and alternatives. Actually there is a huge debate whether or not eggs are meat or dairy.. I would have to say closer to meat, as they could become meat.. lol

Not a die hard vegetarian here, just don't care for meat... haven't eaten a piece of "meat" in over 20 years, that I know of!