The High Metabolism Diet, by Rick Kattouf

Question: I am 33 year old male former snow skier and football player. I am 155 lbs. When in high school I had to eat nearly 5k in calories to maintain my weight. As soon as I would slow down my eating I would instantly start losing. I am now not nearly as active. I am thinking about starting MMA not to fight but to learn. I currently eat 3k in calories a day to maintain my weight. I still drop weight quickly if i cut back. I have talked to doctors about my eating and weight loss and they said my metabolism is just high and that it will slow down. It’s not slowing down. Is there a diet that will fit my needs? Thanks, Mark

Answer: Hi Mark, thank you for your question. I think it is great that you are going to start training in MMA (Mixed Martial Arts for those who may not be aware of this great sport). You are very fortunate to have a high metabolism. You have built your system this way over the years and that is great. I can only assume based on your history of football and a low body weight of 155 lbs that you are quite lean. It is this high amount of lean body mass that you have created that is contributing to your high metabolism. As for your metabolism slowing down…actually, the goal is to keep it as high as possible, and that is what you are doing.

Lean muscle is the highest metabolic tissue in the body. The more lean muscle one has, the higher one’s metabolism. In terms of a meal plan to fit your lifestyle…absolutely. The key for any athlete is to match his/her nutrition to their workouts, rest days, etc. Proper nutrition is much more complex than just the amount of calories an athlete consumes. An athlete must consider the following: eating frequency, nutrient timing, macro nutrient combination (carbohydrates, protein, and fat), and total calories. Also, we want to be sure to monitor more than just your body weight. We also need to monitor your body fat% and body water%. For example, if your weight drops and you see your water% also drop, this is a clear sign that you became dehydrated; and as an athlete, we need to be sure to be optimally hydrated.

In summary, we need to look at more than just the amount of calories you are consuming in order to maintain your body weight (I am reading between the lines, but it appears that that is what you are looking to do…maintain weight versus lose any more weight). Also, we want to be sure to keep you optimally hydrated. Whether an athlete is looking to lose, maintain, or gain weight, the four aforementioned aspects of nutrition need to be evaluated (eating frequency, nutrient timing, macro nutrient combination [carbohydrates, protein, and fat], and total calories. Once these are aligned properly for each athlete in terms of his/her needs, goals, and lifestyle; body weight, body fat%, and body water% will begin to move in the right direction.

Mark, enjoy your MMA training, and if I can be of further assistance, feel free to contact me.

Sincerely,

Dr. Rick Kattouf II

CEO and Founder of TeamKattouf, Inc.

Author of Forever Fit

www.teamkattouf.com

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. The views expressed here are the opinions of the experts and as such do not represent the official position of TrainingPeaks. Read on to learn more about Dr. Rick Kattouf, and submit a question of your own below!

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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