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cofactor · 3
When you train strength and endurance together, the muscle-building side depends on enough protein and recovery. In a meta-analysis of 49 randomized trials, people doing strength training stopped gaining extra lean mass once they reached about 1.6 g/kg of protein a day; to leave a safety margin, you can go up to 2.2 g/kg.
When you train strength and endurance together, how much they interfere depends largely on total volume. Keep the weekly load of both within what you can recover from and the interference is usually small; it becomes noticeable when volume gets out of hand.
When you train strength and endurance together, the first limit you hit is usually not interference but your capacity to recover. Regular deload weeks, plus watching for changes in sleep and mood, are what let both kinds of training stay in the plan for the long run.
regulates · 2
→Autonomic Nervous System · HRV
When training load outruns recovery for a long time and slides into overtraining syndrome, performance keeps falling, rest no longer brings it back, and it often comes with an abnormal resting heart rate or heart rate variability (HRV). But lasting fatigue and a drop in performance can also come from anemia, infection or other problems, so do not draw conclusions from HRV alone; have a doctor rule those out first.
Skipping cardio for fear of losing muscle is a bad trade. In a cohort of more than 100,000 people, those with low cardiorespiratory fitness had about five times the all-cause death rate of those with high fitness (an observed association), while the interference cardio causes with strength gains is limited and can be managed through training volume.