Avoid common weight loss pitfalls with optimal weight loss timing and following a few simple meal timing rules.
Almost no one is satisfied with their body weight, and athletes are no exception. They’re looking for weight loss! They want to lose body fat OR gain muscle OR do both while retaining the “look” that is required for their sport. Read on to learn how to lose weight while still being able to perform!
Here are the top three questions from athletes about weight loss:
When is the best time to lose weight?
What should you eat?
And, most importantly, how do you have energy for your workouts and training if you’re dieting?!
Happily, the answers are pretty straightforward.
When is the best time to lose weight? Does weight loss timing matter?
- In the off-season. This is when you will be building up your base, working on skills and technique, but actual competitive performance demands are low. For most sports, this also provides enough time to see functional weight changes without crash diets.
- A distant second is early season, very, very slowly and carefully so as to retain performance and training intensity.
- Yes, weight loss timing matters. See #1, about being underfueled when you need to perform.
What should you eat when losing weight for their sport?
- Protein. This is essential for retaining muscle, which does two things. One, it ensures that the carefully built and carefully trained muscle you already have stays with you. Two, it keeps your metabolic rate high. Protein should be consumed with every meal and snack, throughout the day.
- Not quite enough calories. You’ve got to cut back somewhere, and slow, steady weight loss allows for energy for workouts without making you brain dead the rest of the day. You’ve still got a life to live, right?
- Fruits, veggies, whole grains, legumes/beans, nuts, and seeds. You know, the basic building blocks of a human diet. The items you should be getting anyway, with some variation for food allergies, medications, diseases, religious requirements, cultural preferences and personal taste.
- Mostly water, with other items as needed.
But how will I keep my energy up for training?
- Rule Number One is to make sure you’re fueled for your workouts. So have that pre-workout snack and absolutely make sure you eat for recovery afterwards. If you’re doing a long endurance workout, fuel as needed for that workout with sports drinks and sports foods.
- Consume fewer calories at other meals. If you’re focusing on protein, that might mean cutting back on carbohydrates or fats. Consume most of your carbs around the workout (See Rule Number One!) and have protein and fruit or veggies but less starchy sides at other meals. Also, it can be helpful to combine post-workout recovery with a meal you were going to eat anyway. Then that meal can be larger, contain carbohydrates, and be more satiating.
- Make a personal decision based on your sport and your body’s functioning for cutting back on carbohydrates or fats. Some people and some sports run well on a higher carb menu while others prefer higher fat. In this case, unless there are sport-specific needs, you do you.
So, you want to lose weight? You can do that. Just pick your timing carefully.
Not sure if losing weight is worthwhile? Check out my blog on the Pros and Cons of Weight Loss on Athletic Performance!
Custom programs are available for weight loss. Needs are so different from person to person and sport to sport that it is easier to build a personalized program for each athlete. When you’re ready to take that step, reach out!