Can running be done together with drinking to gain muscle

Running and muscle building can be done together, but the exercise intensity and diet plan need to be adjusted according to the training objectives. Running mainly burns calories, and building muscle requires a surplus of calories. When combining the two, attention should be paid to nutritional supplementation and recovery time.

Running is an aerobic exercise that can improve cardiovascular function and help control body fat percentage, while muscle building training mainly focuses on resistance exercises, promoting muscle growth by destroying muscle fibers. If muscle building is the main goal, it is recommended to control the running intensity below moderate, no more than three times a week, and no more than 30 minutes each time, to avoid excessive consumption affecting muscle synthesis. Timely supplement carbohydrates and protein after running, and choose whole wheat bread with whey protein powder to provide raw materials for muscle repair. Strength training should be scheduled before running to ensure that the body has enough energy to complete high-intensity movements.

Some populations may have special circumstances, such as those with high body fat percentage who need to reduce fat and increase muscle mass simultaneously. Running frequency can be appropriately increased, but muscle circumference changes need to be monitored. Marathon enthusiasts or long-distance runners who want to balance muscle gain need to significantly increase their daily protein intake to at least 1.6 grams per kilogram of body weight, and adopt a periodic training plan that focuses on strength training during the off-season of the race. For individuals with joint diseases or metabolic abnormalities, it is recommended to develop a plan under the guidance of a doctor to avoid sports injuries.

It is recommended to dynamically adjust the exercise ratio based on the results of body composition testing, ensure at least 7 hours of sleep per day during muscle building, and supplement branched chain amino acids after exercise to help reduce muscle breakdown. Regularly adjusting the training plan can avoid the plateau period. If there is sustained fatigue or abnormal weight fluctuations, professional fitness coaches or nutritionists should be consulted.