Professional athletes losing weight is in no way similar to how the common man goes about his business. For them, every ounce of body fat matters. For a professional athlete, body weight is extremely critical. The reason is a higher body fat percentage can massively affect an athlete’s performance. Be it gaining the right amount of weight, or shedding it in the off-season, professional athletes need to approach it with care. If not done correctly, it can lead to muscle loss as well.
So, are there any scientific ways for athletes to lose weight?
Also Read: 10 Healthy Sports To Stay Fit
What to do in the off-season?
During the off-season, the athlete must take good care of his/her body. When not in action, and with lower levels of motivation, the body can gain weight quickly. The solution is to aim for less intense but consistent training sessions. Consider the off-season as a practice session for the upcoming season. Losing weight at a slower rate also decreases the chances of muscle loss, hence improved performance.
No crash courses on diet
Cutting down your calories can result in poor workout sessions and can hamper recovery too. Consequently, there is a high risk of getting injured or serious illness. It can also affect hormones and metabolism. Medically speaking, an athlete should avoid cutting calorie intake by 500 calories per day.
Say no to sugar and yes to fiber
To maintain proper body weight, an athlete should cut down or eliminate added sugar to stay fit and healthy. Instead, the consumption of vegetables high in fiber is highly recommended. When it comes to carbs, an athlete can aim for 40 percent of daily calories to maximize fat loss.
High Protein Diet
Protein is a must ingredient for any athlete. First, a diet rich in protein increases the number of calories and prevents muscle loss. An athlete can consume 0.8-1.2 grams per pound of body weight or protein per day. Scientists also believe that it is ideal to consume 20-30 grams of protein every three hours.
Post-Training Diet
Eating the right kind of food after training is critical for any athlete. This becomes even more critical when losing body fat. Consuming a fulfilling amount of carbs and protein after training helps the athlete maintain top performance.
Strength Training Holds the key
Strength training exercises can help an athlete prevent muscle loss, especially during the weight-loss period. Lifting weights is a good way to stimulate muscle protein synthesis. However, too much strength training also increases the chances of injuries.
