Whether you are a #strength or #physique athlete, or better yet, a REAL #athlete, manipulation of #bodycomposition may be something you desire. During weight loss, the goal is to reduce fat mass while simultaneously maximizing muscle mass retention. The question is, how should you set up your #diet to accomplish this? In this episode, Carlos Ruiz-Castellano gives a comprehensive overview of dietary-nutritional strategies for optimizing the fat loss phase for trained individuals.
KEY POINTS:
1) To maximize fat-free mass retention, you should set caloric intake based on a target body weight loss of 0.5–1.0%/week.
2) You should distribute protein intake (2.2–3.0 g/kg/day) throughout the day (3–6 meals), ensuring an adequate amount of protein (0.40–0.55 g/kg/meal) in each meal and including a meal within 2–3 h before and after training.
3) To optimize your performance, you should adapt carbohydrate intake (2–5 g/kg/day) that matches your activity.
4) Due to their ergogenic effects on resistance training, you could incorporate caffeine (3–6 mg/kg/day) and creatine monohydrate (3–5 g/day) into your diet.
5)You should limit the intake of micronutrients complexes to particular situations in which there is an actual deficiency that you cannot solve through diet.
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Carlos Ruiz-Castellano has a Degree in Human Nutrition and Dietetics from the University of Alicante, Spain. He specializes in strength sports, aesthetics, and body composition. He’s a speaker, educator, and enthusiastic lifter and provides nutrition consultancy for athletes.
Carlos’s ResearchGate: https://www.researchgate.net/profile/Carlos-Ruiz-10
Carlos’s Website: https://carlosruiznutricion.com/servicios/
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This is the 18th episode of the weekly #coachingcues podcast! If you want to have your question answered by an expert, please head to www.coachingcues.org/ask.