I just read
this article and wondered if what it says is true. It claims that sprinting is much better than long-distance running because it encourages muscle growth, whereas long-distance running uses muscle for fuel. I'm curious - how can the depletion of muscles be avoided?
Comments
you mite find "the complete guide to sports nutrition" by anita bean helpful for topics like this.
for carbohydrate loading which is done before exersize, you eat foods with complex carbohydrates (slow releasing) such as pasta and rice. the carbohydrates will be stored as glycogen in the muscle and other places in the body. during or before exersize you can use sports drinks or energy gells, these are loaded with simple carbohydrates which are fastly absorbed and give a fast release of energy, it will take 30 minutes to be absorbed, so this could be used during or 30 mins before training.
when your glycogen stores are depleted your body has two alternatives of energy stores. amino acids (muscle fibre) and fat. in short intense training fat will be used when glyogen is depleted. in long endurance training the muscle fibres will be broken down first. to avoid this you can take amino acid supplements before endurance training or event, the amino acids in your digestive system will be used before your muscle fibre.
hope this helps, forgive me if i get bits wrong its a long time since i read the book.
Your body will only start burning protein (not necessarily from muscle tissue) under extreme circumstances. If your aerobic respiration is good enough you'll be able to burn fat once glycogen is depleted. So if you've gone through the wall and you're still pushing hard (and how many people can do that?) then you risk burning some protein. Take some fuel in on the run and you'll be fine.
Simply saying that distance running burns muscle without any qualification is sensationalist bullsh*t. Not the first time a journo's gone for that.
Anyone else ever had the ammonia sweat after a hard workout? That's the output of protein being burned for fuel (for the brain primarily as when glucose in the blood drops, Body breaks down protein to fuel the brain which can only use glucose - not fat for fuel unlike muscles - crap explanation of complex process, sorry but hopefully it's semi sensible ).
It's complex and lots goes on while working out but the main thing is that unless you are a body builder obsessed with each mm round your bicep - then it's not really something to worry about if you eat a decent diet. i.e. enough carbs and enough protein to support your running.
If worried then a book like anita beans will give you more details and allay your fears. As usual it is a journo getting hold of one tiny aspect of something and managing to bullshit an entire article out of it.
Basically - not really something to worry about - it's just one small aspect of fitness.
I am a marathon runner (slow one) who has the legs of a sprinter. So maybe i compensate by eating enough protein or maybe my mesomorphic body just insists on building muscle regardless of what i do. (rhetorical question BTW)
Read these articles with a pinch of salt. All these things and their effect on your body are quite small in isolation - but if you do feel like your losing muscle mass then read more about the physiology of exercise and find out exactly what's going on. It will be more than just a few runs eating your muscle mass.
If you're doing a lot of endurance stuff and/or strength workouts then it's worth considering supplementation to help the recovery process. When I was doing a lot i used to take glutamine powder.
That might explain why I'm not a very good long-distance runner, ha ha!
Thats interesting GA/Siance, when I've finished my LSR i generally go for a Recovery drink which contains protein and carbs.
This blurb from their site says "Lucozade Sport Recovery contains 10g of protein to kick-start protein synthesis for muscle rebuilding and adaptation, along with 25g of carbohydrate to help rebuild glycogen stores used during exercise."
I think it's essential to take on fuel as quickly as possible after exercise to replace used stores and in fluid form this is quick, easy and tastes ok in orange flavoured.
glutamine should be flavourless - i get mine from www.myprotein.com and i just mix a teaspoon or so into diluting juice. You need to stir just before drinking.
Gaz, I take a recovery drink that contains protein and carbs too. Choklit milk! The glutamine is something I've been thinking of using again as I'm on a plan to increase my mileage.
Glutamine
Cheers GA
I like the Mars chocolate drink Siance, but they're too yummy and moorish
Would you recommend a daily intake of Glutamine then to boost the bodies levels if doing higher mileage, or recommend for use anyway as a supplement.
Interesting how times have changed isn't it. 30 years ago when I was playing club rugby, doing weights and running a lot I only ever took vit pills and ate loads of steak, chicken or fish along with plenty of veggies and tried to stay healthy.
Thanks for the info,
I'd guess that if you leave it longer than that - then not all of your glycogen would be replenished - but really not sure of the percentage ? Its getting tecchy !
JDN21 - Carl Froch is quoted as saying he runs 6 miles on some training days which he does in 35 minutes. Seems quite quick to me!!! But in general I would agree with you.
Personally I run 3-4 days per week and weight train 3 days a week. Whilst I have lost weight I have gained muscle by eating a protein and carb rich diet and avoiding junk food. I mainly use 2 products from maximuscle. Recovermax and Cyclone. I also have a protein bar to top things up. Whilst alot of people who weight train would like to be a larger physique I dont see the point of trying if you like running. Would you rather be carrying a 14st body with not much definition or 11.5 stone body thats lean and defined. I think the latter gives you the best of both.
Once again, a post that's useless without pictures
Endurance running is crap for muscle hypertrophy, hence why serious runners weight train to maintain muscle mass, plus injury prevention. Some basic info here.
CV is useful for BBers wanting to stay lean or during cutting phase. Most don't do endurance as it's knackering lumbering a heavy bod around when you can do a 3 rep max bicep curl and share a racist joke with your mates instead.
As you were with the handbags...