Empirical Cycling Podcast Perspectives #23: Weight Loss Diets for Endurance Performance, with Namrita Brooke
Feb 19, 2023
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Reasonable Weight Loss Rates
- Aim for a gradual weight loss of 0.5-1 pound per week; faster rates can lead to muscle loss.
- Prioritize a small caloric deficit (200-500 calories/day) and sufficient protein to preserve lean mass.
Macronutrient Guidelines
- Base macronutrient intake on body weight (kg): 3-12g carbs, 2-2.4g protein, and at least 1g fat.
- Prioritize carbs for energy, higher protein for muscle preservation during weight loss, and sufficient fats.
Recognizing Macronutrient Deficiency
- Signs of macronutrient deficiency include disrupted sleep, mood swings, low energy, high RPE, and constant hunger.
- Track your intake if you suspect a deficiency to identify the culprit.