Should I go on a weight loss diet to improve my athletic performance?
-
National Academy of Sports Medicine answered:Sports and exercise are part of a balanced, healthy lifestyle. Becoming overly focused on food and weight loss might be a sign that your activity or sport has taken an unhealthy turn. While achieving a healthy weight is a valuable goal for anyone, dieting down to a weight to improve performance might actually jeopardize your health and performance. Research on dieting, especially in female teen and pre-teen athletes, shows more osteoporosis (degenerative bone disease), hormonal imbalances and altered menstrual cycle, and serious eating disorders. Athletes need to eat well, not less. If you are concerned that you are overly focused on weight loss, seek the support of a counselor who can help. This is an important step to becoming an accomplished athlete and healthy person.Sports and exercise are part of a balanced, healthy lifestyle. Becoming overly focused on food and weight loss might be a sign that your activity or sport has taken an unhealthy turn. While achieving a healthy weight is a valuable goal for... More -
Rich Fahmy answered:Losing weight for the purpose of sports performance must be done carefully and usually when the sport demands that the athlete be lighter. For example a triathlete that wants to drag 10 fewer pounds across the ocean or running uphill. However losing weight will not be a guaranteed boost in performance and may actually be detrimental. Nutrition for athletic performance involves adequately fueling activity and recovery; and a calorie deficit (where one burns more calories than one eats) will likely not provide enough energy to do so.Losing weight for the purpose of sports performance must be done carefully and usually when the sport demands that the athlete be lighter. For example a triathlete that wants to drag 10 fewer pounds across the ocean or running uphill. However losing... More -
Laura Motosko answered:Consider a nutrient dense diet to provide energy for optimal performance and to maintain your metabolism and a healthy weight. Eat whole grains, fruit, vegetables, lean meats, soy, dairy or fortified beverages, healthy fats such as olive oil or avocados, poultry, and fish. It is important to obtain enough protein and calories to build lean muscle mass for performance. A registered dietitian can assess your individual physical activity and ideal body weight to plan a meal that will give your body the best chance for performance.
Consider a nutrient dense diet to provide energy for optimal performance and to maintain your metabolism and a healthy weight. Eat whole grains, fruit, vegetables, lean meats, soy, dairy or fortified beverages, healthy fats such as olive oil or... More -
Michaela Ballmann answered:There are many things you can do to improve athletic performance, including changing the types of foods you eat, the timing of meals and pre-/post-exercise snacks, getting adequate sleep, and participating in a training program appropriate for your current level of activity. I would not recommend a weight loss diet in this circumstance unless your weight is directly and negatively affecting your ability to perform in your sport. Even if you are overweight, you can still have a lot of muscle mass and be able to run marathons and perform well at other sports.
If you are looking to gain muscle mass, I would actually discourage a weight loss diet as you will be losing muscle in addition to fat. It is best to add weight-lifting to your exercise regimen instead. Start eating a healthier diet high in lean protein, vegetables, and whole grains. Map out your athletic goals and make benchmarks along the way for you to achieve on your way to doing a triathlon or some other major event. This will be much for helpful for you than a weight-loss diet!
There are many things you can do to improve athletic performance, including changing the types of foods you eat, the timing of meals and pre-/post-exercise snacks, getting adequate sleep, and participating in a training program appropriate for your... More -
Neal Spruce of dotFIT answered:Only if losing weight has the potential to improve your performance. In other words, if you are considered over your ideal “playing weight” for your sport or athletic endeavor, then losing weight will likely improve your performance as long as you do not lose weight too quickly.
Weight loss must be slow and controlled in order to NOT sacrifice lean tissue (e.g. muscle) OR compromise performance. Therefore, to avoid the loss of lean body mass, weight control programs for athletes are structured and adjusted differently than diets or commercial weight loss programs.
Your simple rule: the faster the weight loss, the greater the chance of negatively affecting performance. Ideally, proper weight loss, if needed, should improve performance because you can gain muscle while losing fat/weight. This allows you to move faster (because you’re stronger and lighter) and endure longer.
In order to maintain or enhance performance and lean body mass, weight loss should not exceed more than a pound weekly. OR – your calorie intake should be at most 20% less than the amount of calories you burn. This allows a greater rate of weight loss for heavier individuals and a slower rate for leaner athletes. As you approach your goal, weekly weight loss should decrease.
Only if losing weight has the potential to improve your performance. In other words, if you are considered over your ideal “playing weight” for your sport or athletic endeavor, then losing weight will likely improve your performance as... More -
National Athletic Trainers’ Association answered:Losing weight in general does not mean you will have increased athletic performance. Depending on your sport or position, losing weight may or may not help your performance. An offensive lineman may get faster by losing body fat, but an endurance athlete, who already has low body fat, may get faster only by increasing strength.
(This answer provided for NATA by the Appalachian State University Athletic Training Education Program.)Losing weight in general does not mean you will have increased athletic performance. Depending on your sport or position, losing weight may or may not help your performance. An offensive lineman may get faster by losing body fat, but an endurance... More
