How to lose weight as an athlete (without crushing your performance)

For athletes, cutting too much or too quickly can negatively affect performance and put them at risk of injury. Read this guide on how to lose weight like an athlete for 7 science-backed strategies. Helps you lose weight while maintaining athletic performance.

If you’re an athlete, you know you have to be healthy and fit to be your best. If you gain a few pounds Lose too much or too quickly may not only affect your performance.

But can athletes lose weight without heavy lifting or taking physical risks? See how weight loss affects performance and tips on how to lose weight as an athlete. Includes 5 scientifically proven methods for losing weight while maintaining athletic performance.

How does weight loss affect athletic performance?

Weight loss can have both positive and negative effects on athletic performance. This mostly depends on your style. When done right, studies show that losing weight gradually improves strength and endurance. Rapid weight loss or obesity can have the opposite effect.

From a lifestyle perspective, losing weight requires a calorie deficit. Carbohydrates, protein and fat are the three calories your body needs to function properly.

The body stores carbohydrates in the form of glycogen in the muscles and liver. It is stored as fat in adipose tissue and the body cannot store protein. So, during the lack of calories. The body breaks down tissue to get the amino acids it needs to function.

Calorie reduction due to carbohydrate restriction is very effective for weight loss. However, research shows that excessive carbohydrate restriction can impair performance and this is especially true in endurance sports such as running and cycling. Carbohydrates are the fuel your body needs to burn quickly during exercise. Fat can be used as fuel in carbohydrate-free diets. However, it will slow down your activity and cause your body to fail.

This leads to one of the biggest drawbacks of weight loss. This is the loss of the strong body. (Aka muscle) Studies have shown that in addition to body fat, the loss of lean tissue through weight loss can have many negative effects on athletes. This includes a decrease in energy metabolism, muscle strength and aerobic capacity.

The good news is that with the right diet and a healthy and mindful approach, you can lose weight while minimizing these side effects.

5 Tips for Weight Loss for Athletes

Losing weight the right way is very important if you are an athlete. Worse, it causes disease. This is a science-backed best practice to help you stay productive and flexible.

1. Eat complex carbohydrates

However, cutting back on carbohydrates reduces performance and slows recovery. A small reduction in carbohydrates (40-45% of your daily calories) during peak training can help you lose weight. But the exercise does not leave work in the smoke condition.

Cut the refined grains and add sugar first. Focus on complex, high carbohydrates such as fruits, vegetables, and whole grains. They provide energy for training and performance, and they provide health and wellness benefits such as feeling full after eating.

Do not cut carbohydrates too much during peak training, before, during or after intense exercise because this is when your body needs it the most. Research shows that a diet high in carbohydrates (60-70% of total calories) helps you stay active while losing weight. Incorrect fueling can make you sick. Poor performance can be devastating. Recovery can be prevented.

2. Prioritize protein

Most evidence suggests that increased protein intake during times of energy restriction helps maintain lean body mass. (Especially when combined with exercise) and has been shown to help reduce weight, fat mass and waist circumference, which translates into weight loss.

With these potential benefits and the amount of protein athletes need. Experts recommend a protein intake of between 1.8 and 2.7 g/kg per day for athletes trying to lose weight. A high protein diet where over 25% of calories come from protein. This appears to increase comfort and temperature.

In addition to eating plenty of high-quality protein, you also need to give yourself space throughout the day. Divide your “protein adaptation” or protein meals into 4-6 meals or snacks throughout the day, with no more than 30-40 grams per serving. meal/snack. Promote increased muscle protein production and also weight loss. Reduce tissue damage.

3. Focus on pre- and post-workout nutrition

The timing and composition of meals is key to optimal performance when trying to lose weight. Proper Training Technique Starting a long or hard work out with an empty gas tank can ruin your workout.

Here are some tips on how to plan meals and snacks so that they are more effective during exercise and speed up post-exercise recovery.

Eat 4-6 hours before strenuous exercise to increase glycogen stores

Consider eating a carbohydrate and protein snack 30-60 minutes before a longer or more intense workout to increase energy and protein availability.

Have a snack or light meal. They contain 1g/kg of carbohydrates and 0.5g/kg of protein for every 30 minutes of exercise to promote muscle building and reduce muscle breakdown.

Enough water for you all day. especially before, during and immediately after training. It can help you lose weight while feeling better and performing better.

Aloe Smart Protein is designed with post-workout nutrition in mind. Each blend is hand-blended to provide you with just the right amount of protein and essential amino acids after each workout to help speed recovery while promoting healthy weight loss. Learn more about Smart Protein, how it is mixed and why it works. It helps you achieve your nutrition and recovery goals.

4. Add regular strength training to your daily routine

In addition to increasing your protein intake, add regular strength training to your daily routine. Strength training is more effective at building muscle than aerobic exercise. Post-exercise cardiomyopathy (professionally known as post-exercise hyperoxygen consumer (EPOC)) can exacerbate caloric deficit and lead to significant weight loss over time.

Evidence suggests that strength training combined with adequate protein intake can help maintain lean body mass and reduce metabolic deficits during weight loss.

Be sure to incorporate at least one or two strength training sessions into your strength training regimen reduces the risk of injury and maintains a lean body mass.

5. Significant off-season weight loss

Losing weight, especially when lean muscle mass is needed, can make exercise more difficult and hinder performance.

For the average athlete looking to lose weight. Regular exercise or training for an upcoming race can help you stay healthy. Nutrition and pre- and post-workout priorities may not affect overall performance.

For highly competitive athletes, cutting back on food during peak season can have serious consequences. Studies have shown that caloric restriction during exercise not only limits performance, but can also lead to loss of muscle mass, physical and psychological symptoms of overtraining, and illness.

For this reason, serious athletes should focus on a functional diet during peak training to get the most out of their training and maintain a healthy weight. They should be stored during the off-season when demand is lower.