Managing Weight as an Athlete
(5 minute read)
When it comes to weight loss it is common knowledge that calories consumed must be fewer than the calories expended to provide a negative balance. Therefore weight loss is most effectively achieved by both restricting energy intake (calories) and increasing the volume and intensity of physical activity. However, there are still multiple and complex factors that must be considered.
A general caloric deficit will lead to a reduction in ‘fat mass’ (excess body weight) but also the loss of ‘fat free mass’ (lean tissue such as muscle). As an athlete, or someone looking to optimise on their body’s ability to burn calories, preserving lean mass is vital.
First, it is important to acknowledge that individual needs vary based on one’s body weight, body composition, fitness level (for example VO2max), training and competition demands, as well as the timing and quality of foods consumed.
For optimal athletic performance, it is important to ensure that there is a sustainable intake of all macronutrients – protein, carbohydrate and fat, in addition to micronutrients which provide important vitamins and minerals as well as phytochemicals (such as antioxidants).
Over the past decade, numerous studies have been conducted and reviewed in the Journal of Sports Sciences, investigating the impact of protein on weight loss while preserving fat free mass in overweight and obese individuals, as well as elite athletes. These studies conclude that suitable protein consumption (specifically high quality, easy to absorb, leucine rich) provides satiety and improves muscle turnover (muscle synthesis versus muscle breakdown), and when regularly consumed throughout the day, supports recovery and prevents the loss of lean mass. All in addition to increasing basal metabolic rate (BMR) in the hours following consumption.
Interestingly, this was also reported in similar studies conducted on carbohydrate intake, highlighting the importance of carbohydrate being consumed with protein to improve glycogen storage when restricting overall energy intake. As an athlete, muscle glycogen and blood glucose are the most important respiratory substrates for working muscles and therefore are vital in fueling and recovery. The specific need for carbohydrate is on a sliding scale based on body weight and training costs and therefore is very individual. However, it is still strongly supported that higher carbohydrate intake for competition is desirable for optimal performance.
Finally, fat as a macronutrient gets a bad rap, containing twice the number of calories as carbohydrate. However it too has been linked to improved athletic performance. Fat is a key structural component of cell membranes as well as spinal cord tissues, in addition to aiding the absorption of fat soluble vitamins A, D, E and K. For general weight management, it is important to note that not all fats are made the same, but a little healthy fat such as unsalted nuts, avocado or seeds, can go a long way in leaving you feeling full for longer.
So in summary, to achieve weight loss without sacrificing athletic performance:
Meal timing and the quality of macronutrients must be considered. Regular meals (4-5) should be consumed throughout the day, high in protein and with a variety of all macronutrients and accompanied by micronutrient rich foods in main meals.
Be mindful of individual recovery needs and thus the importance of each macronutrient, based on energy requirements, training demands and feedback from training performance.
Restrictive eating can result in loss of muscle mass, decreased performance and decline in mental alertness.
The over-arching point being that one size does not fit all and nutritional intake in relation to weight goals should be considered on a case by case basis. It is safest to give yourself time to lose weight safely and gradually, and with guidance and support when needed.