Maintaining an ideal body composition is essential for Athlete’s Guide, but in order to prevent negative effects on performance or health, weight loss must be done carefully. Agility, speed, and endurance can all be hampered by excess body fat, but losing weight requires the same level of discipline as training. These are nine techniques supported by science that help athletes lose weight without sacrificing their level of performance.
1. Make the most of fat loss in the off-season
It’s a difficult task to reach your performance peak and lose weight at the same time. Cutting calories when engaging in strenuous training might make exercises feel unbearably hard and lower your level of performance. The answer? During the off-season, when there are no competition pressures, try to lose weight. This method minimizes muscle loss while also giving you more time to accomplish your weight objectives. Studies indicate that a weekly weight loss of one pound (0.5 kg) at a steady pace is optimal for improving athletic performance and maintaining muscle mass (1Trusted Source, 2, 3Trusted Source).
Summary: To maintain muscle mass and improve performance, schedule weight loss activities for the off-season and aim for a weekly loss of 1 pound (0.5 kg).
2. Resist the Seduction of Extreme Diets
Reducing calories substantially in an attempt to see benefits quickly can backfire. Severe calorie restriction can reduce your intake of nutrients, increasing your risk of overtraining syndrome, illnesses, and injuries (2). Currently available sports nutrition guidelines caution against extremely low body fat percentages since they can damage bone health and interfere with reproductive processes (2). As an alternative, strive to cut your daily calorie consumption by 300–500 while preventing a decrease in fat-free mass below 13.5 calories per pound (30 kilocalories per kg) (2, 3Trusted Source). If you’re not sure what your body composition is, think about getting a DXA scan, BIA, or skinfold test.
Avoid crash diets as they may endanger your performance and well-being. To support exercise and recuperation, choose a moderate calorie reduction.
3. Reduce Added Sugar Intake and Increase Fiber Consumption
Low-carb diets can help with fat reduction, but in order to sustain performance, athletes must balance their carbohydrate limitation. 1.4–1.8 grams of carbohydrates per pound (3–4 grams per kg) should be your daily goal if you want to consume 40% of your calories from carbohydrates (2, 11Trusted Source). Cut less on added sugars like sucrose and glucose and concentrate on eating more high-fiber veggies. Fiber keeps you feeling pleased and fuller for longer, which might help you achieve your weight loss objectives (12, 13Trusted Source, 14).
In summary, consume more fiber and reduce added sugars. When it comes to fat loss, try to consume a balanced amount of carbohydrates without sacrificing effectiveness.
4. Eat More Protein
Protein is essential for losing weight. Diets rich in protein increase feelings of fullness, increase the amount of calories burned during digestion, and prevent the loss of muscle mass (5Trusted Source, 15Trusted Source). Research indicates that when decreasing fat, athletes who eat 2-3 times as much protein maintain more muscle mass (9Trusted Source, 16Trusted Source). Try to consume 0.8–1.2 grams of protein (1.8–2.7 grams per kg) every pound of body weight per day. Steer clear of consuming too much protein since this could crowd out other vital nutrients and impair overall function (2, 3Trusted Source, 9Trusted Source, 19Trusted Source).
In conclusion, eating more protein helps maintain muscle mass when losing weight. Protein intake for athletes should range from 0.8 to 1.2 grams per pound of body weight per day.
5. Spread Protein Intake
Throughout the Day It can be advantageous to spread out your protein intake throughout the day. Muscle protein synthesis can be stimulated for two to three hours by consuming 20 to 30 grams of protein every meal (3Trusted Source, 21Trusted Source). Studies reveal that spreading out 80 grams of protein over four meals is a more efficient way to build muscle protein than adjusting meal frequency (22Trusted Source, 23Trusted Source). Furthermore, a 40-gram protein pre-bedtime snack can improve muscle synthesis and recuperation while you sleep (25Trusted Source).
To preserve muscle mass during weight loss, distribute your protein consumption equally throughout the day, especially right before bed.
6. Give Post-Training Nutrition First Priority
It’s crucial to properly refuel after exercise, especially if fat loss is your goal. Consume 0.5–0.7 grams of carbohydrates per pound of body weight (1.5–1.5 grams per kg) and add 20–25 grams of protein post-workout to boost muscle protein production on days with numerous training sessions or less than eight hours of recuperation (2, 3Trusted Source, 11Trusted Source).
In order to sustain performance and promote recovery, concentrate on refueling with carbohydrates and protein as soon as possible after exercise.
7. Include Strength Training
It’s important to maintain muscle mass when losing weight, and strength training can assist prevent muscle loss. Muscle protein synthesis is stimulated by both protein consumption and strength training, but the combination is most successful (26Trusted Source). To avoid injuries and overtraining, speak with your coach before adding more workouts.
In conclusion, strength train to avoid losing muscle when losing weight, and speak with your coach before stepping up your exercise regimen.
8. Increase Calories Gradually After Losing Weight
When you reach your desired body fat percentage, avoid the temptation to quickly boost your caloric intake. Your body modifies hormones and metabolism in response to calorie restriction, which can cause rapid weight gain if calories are increased too quickly (5Trusted Source). Restoring hormonal equilibrium and metabolism by a gradual increase in calories may help prevent weight gain.
In summary, increase caloric intake gradually after weight loss to promote metabolic recovery and prevent sudden weight gain.
9. Use Different Weight Loss Techniques
Even for athletes, there are a few general tactics that can help with fat loss. More efficient weight management can be achieved by tracking quantities, hydrating before meals, eating slowly, abstaining from alcohol, getting enough sleep, and controlling stress.
To improve your fat reduction efforts, use a variety of weight loss techniques such portion restriction, adequate hydration, and stress management.
Athletes must strike a careful balance in order to lose fat and maintain their health. To reach your goals, avoid excessive diets, adopt science-based dietary techniques, and concentrate on strategic fat reduction during the off-season. Work together with your sports nutritionist and coach to customize these strategies to meet your unique requirements.
Jessica’s Note:
Losing fat is just as crucial to achieving optimal athletic performance as building strength and endurance. Athletes can optimize their health and performance while managing their weight through the integration of evidence-based solutions. Keep in mind that improving your entire athletic ability is the main objective rather than merely losing weight.
