HOW TO LOSE WEIGHT IN TRAIL RUNNING, THE HEALTHY WAY. Today our SPORTS NUTRITION section takes up the theme of how to lose weight in trail running, in a healthy way.
We do this once again with Anna Grifols, our usual nutritionist. Let’s start with a summary video first and then go with the more detailed theoretical development. Finally, if the subject calls you, you have an in-depth analysis on the radio tracks with Anna and Mayayo.
HOW TO LOSE WEIGHT IN TRAIL RUNNING, THE HEALTHY WAY.
By Anna Grifols. Nutritionist.
We can say that in trail running, being an endurance sport, it is advantageous to have a low percentage of fat. For this reason, many athletes of this discipline consider following a weight loss diet and lowering the percentage of fat to the minimum possible.
However, it is not always appropriate to reduce body fat to a healthy minimum as fat is where some very important sex hormones in sports are formed, such as testosterone. And also thanks to fats we absorb some vitamins called fat-soluble (which are diluted in fats) such as vitamins A, D, E and K.
A and E are antioxidant vitamins, very important in sports and D is a vitamin where there is a large proportion of deficiency. Up to 90% of the Mediterranean population, including athletes. Bearing in mind that this vitamin is responsible for fixing calcium in bones and teeth, imagine how important it will be for us to avoid injuries and fractures!
Therefore, body weight and its loss in sports must always be controlled and never wanting to go beyond what our body is able to tolerate. And this range is very individual and also depends on whether we are men or women.
LOSE WEIGHT = CALORIC DEFICIT.
To lose weight it is essential that there is a caloric deficit, that is, we must eat fewer calories than we consume (between 300 and 500 kcal less), and trail running athletes have special nutritional needs that we cannot ignore when cutting their calories.
The first aspect to take into consideration is that, in this wonderful sport, the main energy substrate is carbohydrates. Therefore, significantly reducing the contribution of these would be counterproductive, as it could affect our performance.
Another important point is when we eat these carbohydrates. The most interesting thing in this case is to distribute a large part of the daily intake of these, before, during or after training. In this way we make sure that they are available so that they can be used as an energy substrate and therefore do not compromise our performance.
Fats will also be important in the long run as they will form another large energy substrate that our body will use in the ultratrail.
The last important macronutrient is protein. In this sport, the nutritional recommendations range from 1.4 to 1.7 g of protein per kg of body weight.
HOW TO LOSE WEIGHT IN TRAIL RUNNING, THE HEALTHY WAY: Details.
In this case, since the goal is to lose weight, it is interesting to be near the upper limit. Proteins play many roles in the body, but in this article we will focus on two of them.
- First and foremost, this macronutrient is the most filling of all, and therefore increasing the intake of protein foods will help us keep hunger at bay.
- The second function that proteins perform is to maintain lean mass when there is a calorie deficit. And it is that when there is a calorie restriction, not only fat is lost, but other tissues such as muscles as well.
There is no better combination to avoid losing lean mass than to stimulate the muscle (by doing strength training) and a sufficient supply of protein.
To conclude about this macronutrient, it would be interesting to distribute its intake at least three times a day.
LOSING WEIGHT IN TRAIL RUNNING: 5-10 INTAKES PER DAY.
As we have already mentioned in other articles, our need for vitamins and minerals is greater than that of the rest of the population, so if a diet aimed at a sedentary person must be varied, that of a runner should be more.
Eating 5 to 10 servings of fruit and vegetables will help us both get the vitamins and minerals we need, and feel fuller with very few calories thanks to its high fiber and water content.
Other foods rich in fiber are legumes, whole grains and nuts, although the latter provide a lot of calories and we must pay attention to our portions as 100 g of nuts will provide more than 600 kcal.
More info: SPECIAL LEGUMES, Anna Grifols
HOW TO LOSE WEIGHT IN TRAIL RUNNING: CASE STUDY
Once we have the theory, let’s do a practical example: Let’s imagine an 80kg runner who needs to lose weight. This man always trains at 1:30 around 9 in the morning.
In this case, if for every kg of body weight we eat 1.5 g of protein, we should have a total of 120 g of protein. Since we have to distribute it in a minimum of three shots, we will distribute it for breakfast, lunch and dinner.
However, giving more than 30g of protein to a man and more than 20-22g to a woman in a single serving means that the body is unable to assimilate all of them. In this case, it would be ideal to distribute it across multiple assumptions, for example:
- 25 g for breakfast
- 30 g of food
- 25 g snack
- 30 g for dinner
- And 10g more to strengthen post-workout intake.
As for carbohydrates, a good option would be to put them mainly at breakfast, mid-morning and lunch.
Breakfast (for example at 7:00 am) could be toast with grilled tofu or cooked ham and a fruit.
You may have a banana and skim or soy yogurt after your workout. And beef up with 10g of protein powder.
Eat a rice dish with two eggs, chicken or heura, fried tomato, a mixed salad and a fruit.
The snack can consist of nuts and a natural fruit smoothie with soy or skim milk (they have the highest amount of protein).
Since we still have a serving of fruit, vegetables and protein to eat, an example of an ideal dinner would be roasted vegetable ratatouille with salmon or grilled tempeh and a fruit.
HOW TO LOSE WEIGHT IN TRAIL RUNNING:
REST, A KEY ALLY.
To conclude, I would like to make a special mention of how important rest is to lose weight in a healthy way. Many studies show an association between lack of sleep and anxiety about eating and increased body fat since cortisol and its imbalance (cortisol is regulated by sleeping the corresponding hours) can promote unhealthy behaviors as well as an increase in visceral body fat.
If you want an improvement in body composition for our sporting season, it is always better to turn to nutrition and dietetic professionals who are focused and specialized in sport, who know and understand the sport phases and our training load volumes and competitive periods. .
For this reason, at Nutriexper, for over 12 years we have dedicated ourselves exclusively to nutrition, hydration and integration of the athlete.
If you think you need it, do not hesitate to contact us and we will be happy to help you!
- Anna Grifols (@annagrifols), dietician-nutritionist specializing in nutrition, nutrition and hydration for athletes
- Lluís Pérez (@nutriexper) dietician-nutritionist specializing in nutrition, nutrition and hydration of athletes
HOW TO LOSE WEIGHT ON THE RADIO TRAIL
Anna Grifols and Mayayo
Weight control is, without a doubt, a key issue for any trail running fan. And it is that, unlike other sports such as boxing, here we are like cyclists, the climb to the port is the same for everyone, whether they are light heavyweight, flyweight or light heavyweight.
Anna and Mayayo expand here in their talk more data on the good and evil of using the BMI (Body Mass Index) so widespread in general medicine as a reference. The body fat values for the elite or popular, the control tools, from the balance with bioimpedance to the algorithms of the gps clock, to the specific advice of the nutritionist or how to refine the weight throughout the year. Press play. HOW TO LOSE WEIGHT TRAIL RUNNING, MORE INFORMATION
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