Ask the Experts: Dr. Rick Kattouf on nutrition

Many qualified experts on training and nutrition use TrainingPeaks to help manage their business. Now, a select few are offering professional training and nutrition advice on our blog. Read on to learn what Dr. Rick Kattouf has to say about nutrition for cyclists, and submit a question of your own below!

Q: I am a cyclist and I was told that losing weight would help me to increase my power to weight ratio, thereby improving my cycling performance. Now that I have lost 20 pounds, I feel very sluggish and my workouts are suffering. Can you help?

A: Thank you for your question, as your situation is very common. It is true that losing weight can help to increase our power to weight ratio. The key is that we do not deplete our body in the weight loss process. If an athlete significantly reduces their calories in order to lose weight, this can lead to fatigue, poor recovery, and reduced performance in training and racing. The key to weight loss for an athlete to improve performance is to lose body fat as opposed to losing water weight. Significant weight loss that occurs over a very short period of time is usually water loss. This can lead to an athlete significantly reducing their total body water percentage, and may lead to dehydration. This will reduce performance. Also, if an athlete continues to remain in a calorically reduced state, this can lead to muscle wasting. When muscle becomes wasted, the athlete will lose strength. This loss of strength and power will adversely affect athletic performance. In summary, I recommend measuring your body fat and body water percentage as opposed to just your body weight (this is easily done with a home body composition scale). This will ensure that the weight you are losing is fat loss and not water weight loss. Good luck and remain patient with losing body fat. Enjoy the journey!





About the author: Dr. Rick Kattouf II is the author of Forever Fit, CEO and Founder of TeamKattouf, Inc., Sports Nutrition Consultant, Wellness and Nutrition Consultant, and a Motivational Speaker. Rick is a 3x age group duathlon national champion, 4x Team USA duathlete, 3x USAT All-American duathlete, and a 2x Inside Triathlon magazine All-American duathlete. Rick can be contacted at www.teamkattouf.com.

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