30 Seconds SummaryHow to Trim Weight While Still Crushing Endurance Training
- Endurance athletes seeking weight loss require specialized knowledge balancing fueling for training and sustainable fat loss, unlike general weight loss resources.
- Before attempting weight loss, consider factors like recovery needs, current health status, and potential adverse effects like chronic fatigue or a history of disordered eating.
- Successful endurance athletes set a strict timeline for weight loss, target modest weight loss rates, and plan for future weight maintenance.
- Fuel training adequately even when losing weight to maintain performance; include pre-workout meals high in carbohydrates and moderate protein.
- Daily protein intake should align with body mass and desired lean mass preservation, ranging from 0.6 to 1 grams per pound of lean body mass.
- Manage dietary fats by limiting intake to healthy sources like almonds, avocados, and olive oil, to create a calorie deficit without compromising hormone function.
- High-volume, nutrient-dense foods like vegetables keep hunger at bay and help create a calorie deficit sustainably.
- Incorporate ample carbohydrates, particularly on training days, to support energy needs and aid in recovery.
- Adequate sleep and proactive stress management are critical during weight loss phases to support overall health and aid metabolic function.
- Temporary calorie adjustments may be needed as weight loss progresses to account for metabolic adaptation but should be done carefully to avoid impacting performance.
Renaissance Periodization
Dr. Alex Harrison
