Diet for muscle maintenance while doing endurance training.?!

I understand your challenge, I am a weight lifter who spent six months training for a 200 mile bike ride and a half marathon, it was one hell of a challenge to keep my strength and muslce mass up and not overtain!. Honestly your diet is very good, I'm not sure I would alter it too much, outside of supplementing more protein in with some shakes and maybe increasing your calories by 600-800 on running days (you will easily burn that during the run)!. You can eat bigger portions of the same foods to achieve this!. You are going to need to focus on recovery, that's the only way you can really maintain your strength and muscle while doing so much cardio!. I'd make sure I was getting at least 1!.2 grams of protein per pound of body weight, so for you, that's 222 grams a day!. Personally, I'd lean more toward 1!.5 p/p!. It's very hard to consume that much lean protein from food alone, so that's where the protein shakes come in!. Whey protein is an excellent choice!. Also, I can't stress the importance of rest, you really need 8 hours each night so your body can recover from the stress and you can maintain your muscle!. Otherwise, your central nervous system will become overtained and you will regress!. I followed this program and was able to maintain my strength and muscle, although I didn't gain too much because of the intense cardio!. Once I was done training to run/ride, I was able to gain strength again!. Good luck!.Www@Answer-Health@Com

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