Weight Loss Tips for Athletes

For athletes, losing weight can be tricky because you want to lose fat, not muscle and still be able to consume enough calories to give you the energy you need to get through training sessions. In the end, weight loss depends on calorie intake and expenditure, and for athletes, there are different ways to keep the muscle and lose the fat.

  1. Cut Back the Right Calories

    • Athletes require more than the recommended 2,000 calories per day, but how much more depends on your level and frequency of activity. If you are trying to lose weight, some calories need to be cut regardless, so pay close attention to what you consume. You need carbohydrates for energy, and you need protein for recovery, so look at the amount of fat in your diet. Replace saturated and other fats with monounsaturated fatty acids (MUFAs) like avocado, olive oil, nuts and seeds. Make your carbohydrates less about sugar and more about whole grains found in cereals, breads and other foods to sustain your energy levels and keep your blood sugar even. By cutting out fats, sugars and most starches and replacing them with MUFAs and whole grains, you may see your body fat drop twice as fast.

    Use the Right Supplements

    • Protein supplements (whey or protein), when taken before and after a strenuous workout, help to maintain your muscle mass and build it up during repair. Remember to leave room in your daily calorie intake for protein supplements which can add up quick in terms of calories, but often stave of hunger and help you to feel full.

      After a strenuous cardio workout, eat a small serving of quickly digested carbohydrates, like a couple of rice cakes. When you exhaust your muscles during cardio workouts, they are stripped of the necessary glucose provided to them by carbohydrates, so a small serving of quickly digesting carbs along with protein will help to build up the glucose stores in muscles and prevent their breakdown and loss, while still allowing for fat burn.

    Step Up the Exercise

    • Along with cutting certain calories out of your diet, increase your activity. As an athlete, chances are you are already very active. Focus on weight or resistance training and cater it to your particular sport or personal goals. If you want to be faster, step up the intensity of your leg workouts by doing more sets of squats, lunges, calf raises, etc. Not only does weight training burn calories, but it also helps to build muscle. The more muscle you have, the more calories you will burn even when you are not active.

      Cardiovascular exercises can also be increased for weight loss and fat burning. Running, jumping rope and cycling are all great ways to burn calories and tone muscles, but the long-term calories-burning benefits that come with muscle growth will be most noticeable with weight lifting. Remember to keep in balance, and listen to your body as you increase the intensity and frequency of your workouts. Make them work for you and your specific athletic goals.