Weight Loss for Athletes by Terry Ritter
Filed under: Exercise Science
For most of us, the coming change of seasons means two things: Getting ready for the coming spring and summer events, and dropping those unwanted pounds from winter. Unfortunately, all of the “low carb” diets in the press aren’t made for those that do serious training. To help my athletes, I have put together a “Ten Commandments of Dieting”, which allows them to gain fitness and loss weight.
1. Drink lots of Water: The fullness of your stomach is one of the many signals the brain uses to signal hunger. And lots of water helps to clear the additional acid bi-products of fat metabolism.
2. Eat to Train: High glucose loads in the blood cause insulin to signal fat cells to make fat. But, if you eat a quality carb/protein meal within 90 minutes to 2 hours of your planned training session, this will be diminished, and your working muscles get the fuel they need.
3. Lower the Glycemic Index: Find a good list of GI’s in the literature. Incorporate those with lower values for long term energy without insulin spikes. Including good fat or protein also slows digestion and has the same effect.
4. Count Calories: Sure, this isn’t any fun. But, knowing exactly how many calories you will use in a day lets you lose weight and not bonk during training. 5. Increase Activity, Decrease Calories: The fact is you create a calorie deficit that facilitates weight loss best by using more than you need and take in less then you should. Nothing drastic from either end. Try about a 50/50 split.
6. Don’t Eat Five Hours Before Bed: Studies have showed that this method is effective. This doesn’t mean you can pig out at dinner.
7. Be Nutrient Aware: When cutting quantity, think quality. Get good protein sources and take a multi-vitamin.
8. Eat Breakfast: Those who eat upon rising, even if a small meal, have better success.
9. Graze: Eating your daily calories as smaller meals will keep your blood sugar more stable, another cue used in the hunger drive. Hey, it works for cows.
10. Set Realistic Goals: The most important step for success. A good goal is .75-1.25 lbs. per week. As the intensity rises later in the preseason this lose will likely be detrimental to conditioning as it slows recovery, so up those calories with harder training.
Of course the best thing to do is keep from gaining weight during the winter in the first place…but that article is months away. Thanks for reading.
Terry T. Ritter has an MS in Human Nutrition and is a USCF Expert Coach. He can be reached through Full Potential Training Services at F_P_T_S@hotmail.com