Nutrition Evidence Based 9 Science-Based Ways for Athletes lss Lose Weight. This will minimize muscle loss while supporting sports performance. Fat contains 3, calories per pound.

Fat loss for athletes -

It limits processed foods and encourages you to eat fruits, vegetables, and whole grains, along with heart-healthy fats like olive oil , nuts, and seeds.

These foods are rich in many nutrients that are especially important for athletes, including iron, magnesium, and calcium 1. Shop for the book here. Also sometimes referred to as semi-vegetarianism, the flexitarian diet is focused on plant-based foods like fruits, veggies, whole grains, legumes, nuts, and seeds.

However, unlike vegan or vegetarian diets, it also allows moderate amounts of animal products like meat, fish, and poultry. According to one review, plant-based diets could help improve body composition, enhance blood flow, decrease inflammation, and increase storage of glycogen, which is a type of carbohydrate found in the muscles that can be used as a quick source of energy 4.

It can also help reduce several risk factors of heart disease. This could be especially beneficial for men because they may be at a higher risk of developing heart problems 6 , 7 , 8. The Dietary Approaches to Stop Hypertension DASH diet is a heart-healthy eating plan originally developed by the National Institutes of Health.

The diet promotes nutrient-dense whole foods like fruits, vegetables, lean proteins, whole grains, and low fat dairy. Not only is the DASH diet well rounded and rich in important nutrients, but it may also be especially beneficial for female athletes, who are typically at a higher risk of developing bone disorders like osteopenia and osteoporosis 9.

In fact, the DASH diet encourages followers to eat foods high in calcium, such as low fat dairy, to promote bone health. Studies have shown the DASH diet may help increase bone density 10 , The paleo diet is based on the presumed eating patterns of ancient hunter-gatherers during the Paleolithic era.

The diet is rich in animal proteins, fruits, veggies, and healthy fats but eliminates processed foods, grains, legumes, sugar, and most dairy products.

Because the diet is typically high in protein , it may be a good option to help increase muscle growth when combined with strength training Multiple studies have even shown that eating high amounts of protein may reduce fat mass and improve body composition 13 , 14 , If you find that the paleo diet is too strict or difficult to follow, there are also several variations available, including modified versions of the paleo diet, which allow gluten-free grains and grass-fed butter.

Noom is a mobile app diet program that is designed to help you achieve long-lasting, sustainable weight loss by promoting behavioral changes.

When you sign up, it asks a series of questions to collect details about your current diet and lifestyle. This may make it a good option for athletes looking for a more personalized approach that takes their training into account.

Membership also includes access to your virtual coaching team, which provides extra social support and motivation. Instead of omitting certain foods altogether, Noom encourages followers to eat nutrient-dense ingredients like fruits, veggies, whole grains, and lean proteins.

Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule. Get started with Noom here. The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway.

It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar.

Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.

This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies. The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken.

There is more than one way to achieve your body composition and weight goals. Working with an Accredited Sports Dietitian is an important first step in making sure you have an individualised plan that works for you without compromising your performance.

However, here are a few general tips that may help you get started:. For more information on this or other sports nutrition topics, subscribe to our newsletter or book to see an Accredited Sports Dietitian.

Creatine monohydrate improves muscle phosphocreatine concentration, reduces muscle acidosis occurring during high-intensity exercises, and improves muscle mass and strength gains. if load is required: days of 0. creatine can potentially interfere with caffeine.

Caffeine improves muscle strength and power mostly expressed in upper body. caffeine can potentially interfere with creatine. Daily intake recommendations during a fat loss phase in strength athletes: Component.

Target fat loss. Multi-micronutrient supplements. Fat loss of 0. Adequate amount of protein, carbohydrate and fat intake is required to preserve performance please see table above. However, ketogenic diet could also allow for strength preservation during the fat loss. Caffeine, creatine monohydrate and multi-micronutrient supplements should be considered and individualized.

We include products we think are Energy balance and fitness for our readers. If you buy Cayenne pepper health supplements links Fa this page, we Tahletes earn a small commission. Healthline only shows you athetes and products that we stand behind. Finding a diet plan that is safe, effective, and sustainable can be challenging, especially for athletes. This is because what you put on your plate can have a big effect on physical performance, and you may need to tailor it to fit your specific fitness goals. Fortunately, there are plenty of diet plans and programs out there, with suitable options for every athlete.

That Ffor, athletes need to approach weight loss with care. Failing to do so Fat loss for athletes negatively affect training Immune system vitality enhancement lead to muscle loss. To lose fat, you need to eat fewer calories. This can make training feel more difficult and athoetes you from performing at your best.

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Cutting out added sugars is the healthiest way to reduce your total carb intake. To do so, loss labels and minimize foods that contain added sugars like glucose, sucrose, los fructose. Also, avoid cane juice, atheltes, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit Faat crystals, or other syrups.

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Athletes should aim to eat Cayenne pepper health supplements loxs than 1. Protein aids fat loss in several ways. To begin with, athleets diets Cayenne pepper health supplements feelings of fullness and the number of calories tahletes during digestion.

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Consuming more than these amounts can displace other important nutrients, such as carbs, from your diet. This can limit your ability to train and maintain good sports performance 239 SUMMARY Higher protein intakes help limit muscle loss while your weight is dropping.

Athletes should aim to consume 0. In addition to eating more protein, athletes can benefit from spreading their intake throughout the day In fact, 20—30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2—3 hours.

Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones 22 Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night SUMMARY Eating 20—30 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss.

Eating the right foods after training or competing is vital, especially when trying to lose body fat. Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events 2.

Athletes following carb-restricted diets should aim to consume between 0. Adding 20—25 grams of protein can further speed up recovery and promote protein production in your muscles 2. SUMMARY Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss.

Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights 3.

Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis.

Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce your risk of overtraining or injuries.

SUMMARY Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss. Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat 5.

This may help restore your hormone levels and metabolism better, minimizing the weight regain 5. SUMMARY Increasing your calorie intake gradually after a period of weight loss may help minimize weight regain. Although weight loss is a widely researched topic, the number of studies performed on athletes is limited.

Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:. SUMMARY Stress, sleep, hydration, and alcohol all affect weight loss.

Eating slowly, controlling portion sizes, and sleeping well can all help you lose weight. Those who want to reduce their body fat levels should aim to do so during the off-season. Keep in mind that lower body fat is not always better. Athletes should discuss any weight loss goals or strategies with their coach or sports dietitian.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat.

Here are 9 ways to decrease arm fat and…. People tend to make many mistakes when they try to lose weight. Here are 15 common weight loss mistakes to avoid. This article explains whether weight…. This article lists 14 common reasons why you're not losing weight.

Many people stop losing before they reach a weight they are happy with. If you're concerned about how to lose leg fat, here's what you can do to target and tone. From protein to carbs, learn how to boost your workouts by fueling your body the way professional athletes do.

Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

Nutrition Evidence Based 9 Science-Based Ways for Athletes to Lose Weight. By Alina Petre, MS, RD NL — Updated on April 16, Share on Pinterest. Lose fat during the off-season. Avoid crash diets. Eat less added sugar and more fiber. Eat more protein. Spread protein intake throughout the day.

Refuel well after training. Do strength training. Increase calories gradually after you reach your goal. Try some of these other weight loss tips. The bottom line. How we reviewed this article: History.

Apr 16, Written By Alina Petre. Share this article. Read this next.

: Fat loss for athletes

ISSA SN Chapter Fat Loss and Muscle Gain for Athletes	There is no shortage of advice on the subject of weight loss, but when applied to athletes there are some important issues to consider. Athletes should consider meeting with a sports dietitian nutritionist if they desire to change your body composition or lose weight. Approximately 1. In addition, the diets may result in the loss of lean muscle mass, which is not the desired outcome for athletes. Be mindful when dining out to make choices that are in line with your sports nutrition goals. The majority of the remaining calories should come from carbohydrate, but it is important that the diet have sufficient fat ~20 to 25 percent of total calories to satisfy hunger.
What can happen if I get my weight loss strategy wrong?	Although it can be tempting to try fad diets promising quick weight loss, these diets are often hard to maintain over the long-term. The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway. This is particularly advantageous when the elevated protein intake is combined with a resistance training program 1. Low-carb, high-protein diets can be effective for athletes to improve body composition because they maintain muscle mass. Whey Stronger Java Drive Immune Supreme Plus Carnitine Synergy GlucoReg Shop All. Close menu. Effect of a high-protein diet on ghrelin, growth hormone, and insulin-like growth factor-I and binding proteins 1 and 3 in subjects with type 2 diabetes mellitus.
About Our Products	SUMMARY Increasing your calorie intake gradually after a period of weight loss may help minimize weight regain. Although weight loss is a widely researched topic, the number of studies performed on athletes is limited. Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:. SUMMARY Stress, sleep, hydration, and alcohol all affect weight loss. Eating slowly, controlling portion sizes, and sleeping well can all help you lose weight. Those who want to reduce their body fat levels should aim to do so during the off-season. Keep in mind that lower body fat is not always better. Athletes should discuss any weight loss goals or strategies with their coach or sports dietitian. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat. Here are 9 ways to decrease arm fat and…. People tend to make many mistakes when they try to lose weight. Here are 15 common weight loss mistakes to avoid. This article explains whether weight…. This article lists 14 common reasons why you're not losing weight. Many people stop losing before they reach a weight they are happy with. If you're concerned about how to lose leg fat, here's what you can do to target and tone. From protein to carbs, learn how to boost your workouts by fueling your body the way professional athletes do. Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Nutrition Evidence Based 9 Science-Based Ways for Athletes to Lose Weight. By Alina Petre, MS, RD NL — Updated on April 16, Share on Pinterest. Lose fat during the off-season. Avoid crash diets. Eat less added sugar and more fiber. Eat more protein. Spread protein intake throughout the day. Refuel well after training. Do strength training. Increase calories gradually after you reach your goal. Try some of these other weight loss tips. The bottom line. How we reviewed this article: History. Apr 16, Written By Alina Petre. Share this article. Read this next. The 9 Best Ways to Lose Arm Fat. By Rachael Ajmera, MS, RD. Does Weightlifting Help Women Lose Weight? By Katey Davidson, MScFN, RD, CPT. By Kris Gunnars, BSc. How to Lose Leg Fat. Medically reviewed by Danielle Hildreth, RN, CPT. READ MORE. Exercise and Weight Loss. Medically reviewed by Peggy Pletcher, M. Understanding Heart Rate Zones for Effective Workouts Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones… READ MORE. Plan to eat your calories during the day, when they can help you the most. Then, diet by eating just a little bit less by night. Wrestlers, rowers and figure skaters who need to shed pounds for an event generally try to eat as little as possible. They fail to understand they could reach their goals by eating more than air. Observe how you conserve precious calories by fidgeting less, moving minimally and doing less spontaneous activity than usual in the non-exercise parts of your day. This conserves calories and slows weight loss. Losing muscle is counter-productive to athletic performance. Be sure to lift weights and eat some protein with each meal to help reduce loss of muscle. Should you add on extra cardio to burn calories and hasten fat loss? Research suggests exercising while crash dieting does not result in additional weight loss as compared to crash dieting without exercise. Plus, you might end up injured and overtrained, to say nothing of fighting deeper hunger. That is, after grinding through an extra spin class to burn off additional calories, you could quickly wipe out that calorie deficit in less than 3 minutes by succumbing to 12 Oreos the instant you get home. White-knuckling yourself away from food is not fun—and is not sustainable. Instead of doing extra hard training, plan to increase your non-training activity by walking more, doing projects, cleaning the house, playing with the kids and staying off the couch. You certainly should not eat less than your weight x 10 calories per pound your resting metabolic rate—what you body requires to breathe, pump blood, and function. Targeting calories per pound is still very restrictive for an athlete. Divide your limited calories, eating evenly sized meals on a time-line, at least every four hours throughout the day. That could be calories at a. m either a second lunch, or divide the calories into pre- and post-workout fuel and p. Athletes who need to lose weight quickly often restrict fluids. One pound of water can be easier to lose than one pound of fat— but this option should be a last resort. Ideally, you should have planned ahead and lost the weight in the off-season! More than that can hurt your performance, to say nothing of endanger your health. Hence, if you currently weigh lbs. but need to be in two weeks, you can reasonably lose about 3 pounds of sweat. Losing weight quickly is hard work. Although slow weight loss sounds less enticing, it is easier and sustainable! Do you really want to do suffer through a restrictive weight reduction diet, regain the weight, and then have to lose it again? This article has been provided by Nancy Clark, MS, RD, CSSD Board Certified Specialist in Sports Dietetics who counsels both casual and competitive athletes in her practice at Healthworks, the premier fitness center in Chestnut Hill MA For weight loss help, read her Sports Nutrition Guidebook and food guides for new runners, marathoners, soccer players and cyclists, available at www.
9 Science-Based Ways for Athletes to Lose Weight	Rodriguez NR, et al. Starving yourself with too few Cayenne pepper health supplements will atgletes your caveman brain switch on starvation mode. Hence, if you currently weigh lbs. Diet and serum sex hormones in healthy men. Call Us
It’s All About the Food	Most research agrees that weight loss of 1 pound 0. SUMMARY Try to lose weight during the off-season at a rate of 1 pound 0. This will minimize muscle loss while supporting sports performance. If you cut calories too drastically, your nutrient intake may not support proper training and recovery. This can increase your risk of injury, illness, and overtraining syndrome 2. The latest sports nutrition guidelines also warn against eating too few calories and reaching a dangerously low body fat percentage, both of which can disrupt reproductive function and diminish bone health 2. Cutting calories too quickly can also negatively affect hormones and metabolism 5. To decrease body fat, athletes should eat about — fewer calories per day but avoid eating fewer than You can also get your body composition measured by dual-energy X-ray absorptiometry DXA or underwater weighing. These are more accurate but also tend to be expensive and harder to come by. SUMMARY Crash diets can increase your risk of illness and injury, as well as negatively affect your training and recovery. Therefore, avoid cutting your calorie intake by more than — calories per day. However, restricting carbs too dramatically is not always best for athletes. Still, consume no less than 1. Cutting out added sugars is the healthiest way to reduce your total carb intake. To do so, check labels and minimize foods that contain added sugars like glucose, sucrose, and fructose. Also, avoid cane juice, dextrin, maltodextrin, barley malt, caramel, fruit juice concentrate, fruit juice crystals, or other syrups. Instead, increase your intake of vegetables high in fiber. These will help keep you fuller for longer, making you feel more satisfied 12 , 13 , SUMMARY Eating less sugar and more fiber can help you reach your body fat goals. Athletes should aim to eat no less than 1. Protein aids fat loss in several ways. To begin with, high-protein diets increase feelings of fullness and the number of calories burned during digestion. They also help prevent muscle loss during periods of weight loss, including in well-trained athletes 5 , In fact, several studies show that eating 2—3 times more protein per day can help athletes retain more muscle while losing fat 9 , 16 , Therefore, athletes restricting their calories to lose weight should eat 0. Consuming more than these amounts can displace other important nutrients, such as carbs, from your diet. This can limit your ability to train and maintain good sports performance 2 , 3 , 9 , SUMMARY Higher protein intakes help limit muscle loss while your weight is dropping. Athletes should aim to consume 0. In addition to eating more protein, athletes can benefit from spreading their intake throughout the day In fact, 20—30 grams of protein per meal seems sufficient to stimulate muscles to produce protein for the following 2—3 hours. Interestingly, studies in athletes show that spreading 80 grams of protein over 4 meals stimulates muscle protein production more than splitting it over 2 larger meals or 8 smaller ones 22 , Eating a snack with 40 grams of protein immediately before bedtime can also improve recovery from training and increase muscle protein synthesis during the night SUMMARY Eating 20—30 grams of protein every 3 hours, including right before bed, may help maintain muscle mass during weight loss. Eating the right foods after training or competing is vital, especially when trying to lose body fat. Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events 2. Athletes following carb-restricted diets should aim to consume between 0. Adding 20—25 grams of protein can further speed up recovery and promote protein production in your muscles 2. SUMMARY Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss. Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights 3. Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis. Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce your risk of overtraining or injuries. SUMMARY Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss. Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat 5. This may help restore your hormone levels and metabolism better, minimizing the weight regain 5. SUMMARY Increasing your calorie intake gradually after a period of weight loss may help minimize weight regain. Although weight loss is a widely researched topic, the number of studies performed on athletes is limited. Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:. SUMMARY Stress, sleep, hydration, and alcohol all affect weight loss. Eating slowly, controlling portion sizes, and sleeping well can all help you lose weight. Those who want to reduce their body fat levels should aim to do so during the off-season. Diet and serum sex hormones in healthy men. J Steroid Biochem. Hämäläinen EK, et al. Decrease of serum total and free testosterone during a low-fat high-fibre diet. Wang C, et al. Low-fat high-fiber diet decreased serum and urine androgens in men. J Clin Endocrinol Metab. Pilz S, et al. Effect of vitamin D supplementation on testosterone levels in men. Horm Metab Res. Cinar V, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. Oluboyo AO, et al. Relationship between serum levels of testosterone, zinc and selenium in infertile males attending fertility clinic in Nnewi, south east Nigeria. Afr J Med Med Sci. Barrett-Connor E, et al. The association of testosterone levels with overall sleep quality, sleep architecture, and sleep-disordered breathing. Craig BW, et al. Effects of progressive resistance training on growth hormone and testosterone levels in young and elderly subjects. Mech Ageing Dev. Ho KY, et al. Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. J Clin Invest. Takahashi Y, et al. Growth hormone secretion during sleep. Deemer SE, et al. Pilot study: an acute bout of high intensity interval exercise increases Physiol Rep. Teff KL, et al. Dietary fructose reduces circulating insulin and leptin, attenuates postprandial suppression of ghrelin, and increases triglycerides in women. Ma X, et al. Ghrelin receptor regulates HFCS-induced adipose inflammation and insulin resistance. Nutr Diabetes. Lejeune MP, et al. Ghrelin and glucagon-like peptide 1 concentrations, h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber. Am J Clin Nutr. Gannon MC, et al. Effect of a high-protein diet on ghrelin, growth hormone, and insulin-like growth factor-I and binding proteins 1 and 3 in subjects with type 2 diabetes mellitus. Taheri S, et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS Med. Epel E, et al. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Tomiyama AJ, et al. Low calorie dieting increases cortisol. Psychosom Med. Samel A, et al. Sleep deficit and stress hormones in helicopter pilots on 7-day duty for emergency medical services. Aviat Space Environ Med. Considine RV, et al. Serum immunoreactive-leptin concentrations in normal-weight and obese humans. N Engl J Med. Yang R, et al. Leptin signaling and obesity: cardiovascular consequences. Circ Res. Allison MB, et al. J Endocrinol. Huerta AE, et al. Effects of α-lipoic acid and eicosapentaenoic acid in overweight and obese women during weight loss. Obesity Silver Spring. Ellulu MS, et al. Food Nutr Res. Spiegel K, et al. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. Leptin levels are dependent on sleep duration: relationships with sympathovagal balance, carbohydrate regulation, cortisol, and thyrotropin. Horton, E. et al.

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More Running, More Fat Loss - E04

Fat loss for athletes -

For athletes, there may be a time in their career when they want to modify their body composition by losing or gaining weight. And this is going to be targeted in the form of gaining muscle and losing fat.

The way that athletes achieve this goal will be the same as the way a healthy adult would achieve it. The nation spends billions and billions of dollars on losing weight and gaining weight when most people actually waste their time and money with these processes they choose to do.

This chapter will examine the subjects of losing fat and gaining muscle together due to that need for athletes. Changing these will potentially bring on unwanted performance decrements as we find the right strategy. This should definitely occur in times like off season or early preseason to get right for the competitive times.

It could take several months to achieve the right fat loss and muscle gain level for athletes since time is needed to change to whatever level they desire. It also needs to be done safely to minimize the poor effects on anatomy and physiology.

We will need to regularly measure the body weight, circumferences, skinfolds, and body composition, as discussed in the composition chapter. These will be ideal for making sure we are getting the right changes. The ability to lose weight and gain muscle also depends on the person.

Losing as much as 1 pound of fat may be possible while building muscle, but it is a dynamic response and might not work for all. There are three main ways we lose weight. This is through dehydration, lean weight loss, and fat loss.

Dehydration is not recommended, but it is used for making weight in last minute situations like making a weigh-in. Lean body mass and muscle mass weight loss may result from knocking back the calorie intake, losing weight too fast, and not eating the right levels of macronutrients or exercising appropriately.

Athletes and other clients that have excess levels of body fat should plan to stop their gaining of weight first before losing fat begins. Athletes need to plan to change body composition in the off season times. The pre-season and the in season nutrition should focus on performance maximization.

One example would be reducing the total intake of daily calories by 3 — 4 calories per every pound of lean body mass. Fat contains 3, calories per pound. So, it should take around six days usually to lose one pound of fat. Losing at a rate faster than that could result in more muscle mass being lost.

In total, the fat loss is usually around 4 — 5 pounds per month. Ectomorphs are the ones that have the easiest time losing fat, but it is going to be harder for them to gain muscle.

Mesomorphs are also able to lose the fat easily, but they are also able to put on muscle mass the easiest. Endomorphs are the ones that carry the most body fat, they can lose fat quickly, and they likely need to stick to a low fat program for their nutrition.

This is not the preferred time to lose weight. It is going to be at a much slower rate than the off season. We do this by reducing by 2 calories for every pound of your lean body mass.

Rule one: you should always eat a minimum of five meals per day. This ensures muscles are not cannibalized for energy to survive. Rule two: the 1 — 2 — 3 rule is to be used.

Rule three: you should ask yourself what you are doing the next three hours, and then if that involves a nap or some rest, you should eat a little less. Rule four: the ZIGZAG calorie intake of reducing the body fat mass or increasing the lean body mass is used. We discussed that in previous chapters.

Rule five: is the final rule of thumb for the most serious athletes. You should make use of supplements to fill in the gaps in nutrition that may occur. All content published on PTPioneer is checked and reviewed extensively by our staff of experienced personal trainers, nutrition coaches, and other Fitness Experts.

This is to make sure that the content you are reading is fact-checked for accuracy, contains up-to-date information, and is relevant. We only add trustworthy citations that you can find at the bottom of each article.

You can read more about our editorial integrity here. Notify me via e-mail if anyone answers my comment. Email: [email protected]. Proper refueling is especially important for days with two training sessions or when you have fewer than eight hours of recovery time between workouts and events 2.

Athletes following carb-restricted diets should aim to consume between 0. Adding 20—25 grams of protein can further speed up recovery and promote protein production in your muscles 2. SUMMARY Consuming a good amount of carbs and protein immediately after training can help maintain your sports performance during weight loss.

Individuals attempting to lose weight are often at risk of losing some muscle in addition to fat. Athletes are no exception. Some muscle loss can be prevented by eating a sufficient amount of protein, avoiding crash diets, and lifting weights 3.

Research shows that both protein intake and strength-training exercises stimulate muscle protein synthesis.

Nevertheless, make sure to speak to your coach before adding any extra workouts to your schedule. This will reduce your risk of overtraining or injuries. SUMMARY Strength-training exercises can help prevent the muscle loss often experienced during a period of weight loss.

Researchers believe these adaptations can persist for some time after you bump up your calorie intake and cause you to quickly regain the lost fat 5.

This may help restore your hormone levels and metabolism better, minimizing the weight regain 5. SUMMARY Increasing your calorie intake gradually after a period of weight loss may help minimize weight regain. Although weight loss is a widely researched topic, the number of studies performed on athletes is limited.

Nevertheless, many of the strategies scientifically proven to help non-athletes lose body fat may also benefit athletes. Thus, you can try some of the following:. SUMMARY Stress, sleep, hydration, and alcohol all affect weight loss.

Eating slowly, controlling portion sizes, and sleeping well can all help you lose weight. Those who want to reduce their body fat levels should aim to do so during the off-season.

Keep in mind that lower body fat is not always better. Athletes should discuss any weight loss goals or strategies with their coach or sports dietitian.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. The arms are often considered a problem area, leaving many people seeking out ways to lose extra arm fat.

Here are 9 ways to decrease arm fat and…. People tend to make many mistakes when they try to lose weight.

Here are 15 common weight loss mistakes to avoid. This article explains whether weight…. This article lists 14 common reasons why you're not losing weight. Many people stop losing before they reach a weight they are happy with. If you're concerned about how to lose leg fat, here's what you can do to target and tone.

From protein to carbs, learn how to boost your workouts by fueling your body the way professional athletes do. Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance.

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones….

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Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Nutrition Evidence Based 9 Science-Based Ways for Athletes to Lose Weight. By Alina Petre, MS, RD NL — Updated on April 16, Share on Pinterest.

Lose fat during the off-season. Avoid crash diets. Eat less added sugar and more fiber. Eat more protein. Spread protein intake throughout the day. Refuel well after training. Do strength training.

Increase calories gradually after you reach your goal. Try some of these other weight loss tips. The bottom line.

How we reviewed this article: History. Apr 16, Written By Alina Petre. Share this article.

Do you agree athleted this statement? Extra fat makes athletes slower. However, tahletes performance is a combination of Cayenne pepper health supplements, power, endurance, energy stores, skill, mental ability, Fat loss for athletes countless other interrelated losss. Leaner losa not always better, especially if muscle mass is lost in the process of reducing fat. Sprint training can significantly enhance fat loss because it raises metabolic rate in the recovery period, while improving conditioning. Low-carb, high-protein diets can be effective for athletes to improve body composition because they maintain muscle mass. Two recent studies provide models for how to use these strategies to become a leaner, better athlete.