Long Distance Running and Building Muscle

[esche]

Hi,
I just had a question about Running long distance and workout. I'm trying to put on more muscle mass, look cut and everything =].
So basically I run about 35 miles a week right now. I burn about 600 calories on a standard 5 mile run. If I eat an extra 600 calories of food will that make up for the calories that I'm losing or is there more to it than that? I am also taking protein directly after my workout. (40 grams).

[SomeRandom]

As long as you're accounting for the burned calories you'll be fine. I'd overshoot it a little to be safe. So if you're bulking (500 calorie surplus) and your maintenance is for example: 2500 calories, you'd be taking 3000 calories per day to bulk. With the running however that would be increased to 3600 calories.

[Dr2]

You may have elevated cortisol from so much exercise, could be worthwhile to look into a blocker for your bulk

[travis1014]

As a fellow cross country runner and distance runner in track I can say it's really hard to put on mass during the season. I actually got down to 138 lbs by the end (from 155). Our metabolisms might but a little different, but for me it was very hard to put on any weight, even though I was practically eating out our refrigerator after practice everyday. It's been a year since cross-country and I've been able to add some mass on due to a lot less cardio. In my opinion distance running and trying to build muscle don't mix. But for you It could be different. Just make sure to eat what your burning and then some more.

[esche]

Thanks for the response, I'll add an extra 600+ calories to my diet.

As long as you're accounting for the burned calories you'll be fine. I'd overshoot it a little to be safe. So if you're bulking (500 calorie surplus) and your maintenance is for example: 2500 calories, you'd be taking 3000 calories per day to bulk. With the running however that would be increased to 3600 calories.

Seeing as how you used 2500 as an example, is that like a standard amount of calories for a mass building diet?

[jarekd1234]

Why are you taking in protein right after your workout? Meal timing and frequency is irrelevant(except you do long distance running which is an activity that deplets your glycogen stores as opposed to just a workout so it might be worth to eat simple sugars after a run to replenish them although im not sure how far/long you'd have to run to fully deplet them).

[esche]

Why are you taking in protein right after your workout? Meal timing and frequency is irrelevant(except you do long distance running which is an activity that deplets your glycogen stores as opposed to just a workout so it might be worth to eat simple sugars after a run to replenish them although im not sure how far/long you'd have to run to fully deplet them).

Idk, I was always under the impression that you were suppose to take a protein shake or something within a certain time frame after working out. And I run roughly 5 miles a day at 7:35/mile pace. Usually in the morning and workout in the afternoon.