Humans need a certain amount of body fat to maintain basic functions. However, a higher percentage of body fat has a negative impact on athlete performance.
In other words, athletes need to be careful to lose weight. Failure to do so will have a negative impact on training and result in muscle loss. Here are nine science-based weight loss tips for athletes.
- Lose fat during the off season
It is very difficult to reduce body fat and achieve optimal weight. To lose fat, you need to eat less calories. This can make training more difficult and prevent you from performing optimally. Therefore, when you are not participating in the competition, it is best to lose weight during the off season. If that is impossible, it is for a less intense training period.
- Avoid a crash diet
If you over-reduced calories too much, your nutritional intake may not support proper training and recovery. This will increase your risk of injury, illness and over training syndrome.
The latest sports nutrition tips additionally warn against taking deficient calories and achieving dangerous low body fat percentages, each of that destroy procreative operate and scale back bone health. If you don’t know how much fat you have, you can estimate your body composition by skin folding test or bio electrical impedance analysis (BIA).
- Eat less sugar and more fiber
A low-carbohydrate diet that provides less than 35-40% of carbohydrate calories seems to be very effective in promoting fat loss. Targeting carbohydrate intake is 40% of daily calories to minimize fat. Despite this, it consumes no less than 1.4-1.8 grams of carbohydrates per day (3-4 grams per kilogram).
Reducing added sugar is the healthiest way to reduce total carbohydrate intake. To do this, check the label and minimize foods that contain sugars such as glucose, sucrose and fructose. Also, avoid using sugar cane juice, dextrin, maltodextrin, barley malt, caramel, concentrated juice, juice crystals or other syrups.
- Eat more protein
Protein helps to lose weight in a variety of ways. First, a high-protein diet increases satiety and the number of calories burned during digestion. They also help prevent muscle loss during weight loss, including trained athletes.
In fact, some studies have shown that eating 2-3 times more protein per day can help athletes maintain more muscle while reducing fat. Therefore, athletes who limit calorie weight loss should consume 0.8-1.2 grams of protein per pound of body weight per day (1.8-2.7 grams per kilogram).
- Spread protein intake throughout the day
In addition to eating more protein, athletes can also disperse their intake throughout the day.
In fact, 20-30 grams of protein per meal seems to be enough to stimulate the muscle to produce protein in the next 2-3 hours. That’s why many scientists believe that eating a protein-rich meal or snack every 3 hours is ideal.
Interestingly, athletes’ studies have shown that spreading 80 grams of protein in 4 meals can stimulate muscle protein production rather than dividing it into 2 or 8 small meals. The boxer’s 2-week weight loss study also found that people who reduced their daily calorie allowance by more than 6 meals instead of 2 had a 46% reduction in muscle mass.