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KoopCast
Weight Loss for Ultrarunners with Stephanie Howe, PhD #212
Jan 11, 2024
Stephanie Howe, PhD, a CTS Pro Coach and nutritionist, discusses weight loss for performance and macronutrient breakdown. They also talk about the challenges of maintaining sustainable diets, the rebound effect after diets, and the importance of enjoying food. The podcast explores the complexities of weight loss for athletes, skinfold analysis, smart scale accuracy, different approaches to weight loss, and how the menstrual cycle affects female athletes. It emphasizes the significance of fueling and body weight for ultrarunners.
01:19:01
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Quick takeaways
- For athletes aiming to optimize their body composition for performance, it is recommended to start as far away from the race as possible, making changes to increase protein intake and slightly decrease carbohydrate intake while ensuring adequate fuel for training.
- For individuals aiming for general body recomposition, the process may be simpler and less focused on high-performance outcomes, focusing on making better food choices and increasing training volume, allowing for natural weight loss to occur as individuals become more active and make healthier food choices.
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Optimizing Body Composition for Performance
For athletes aiming to optimize their body composition for performance, it is recommended to start as far away from the race as possible. This allows time for nutrition changes to take effect and for training volume to remain lower during the weight loss process. Initially, athletes log their food intake for 5-7 days to analyze their average caloric intake and macronutrient distribution. Changes are made to increase protein intake and slightly decrease carbohydrate intake while ensuring adequate fuel for training. Check-ins occur every 4-6 weeks to assess progress and adjust goals and strategies accordingly. Progress may not be linear, with initial changes occurring more quickly followed by a slower rate of change. Accountability and regular assessments help athletes stay on track and make necessary adjustments.
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