Debunking the Race Weight Myth in Sports

Kathryn Adel January 4, 2024 sports, Weight Loss

Maintaining a Healthy Relationship with Food

It’s important to maintain a healthy relationship with food. Examples of behaviors that are associated with an unhealthy relationship with food include:

• Depriving yourself of food when you are hungry
• Exercising more so you can eat more
• Focusing on the number on the scale, being emotionally affected by it
• Feeling guilty about eating
• Classifying foods as “good” or “bad”

At the other end of the spectrum, here are some examples of behaviours that are encouraged to maintain a healthy relationship with food:

• Listen to your hunger and satiety cues
• Honor your cravings
• Eat for physical impulses rather than emotional
• Exercise for pleasure and well-being

How Do You Achieve an Ideal Body Composition and Race Weight?

Here are some important points to consider to help athletes achieve their ideal body composition and race weight.

The goal is to preserve lean body mass (muscle). To do this, the calorie deficit should not be too large or prolonged. Extreme diets and supplements advertised for weight loss are discouraged. High energy restriction can lead to a loss of muscle mass, even if protein intake meets recommendations, whereas slower weight loss helps preserve lean body mass. In addition, restricting energy intake should be avoided when the training load is high, as this can lead to an increased risk of injury, sugar cravings, emotional stress, and decreased athletic performance.

Dietary protein requirements are increased in the event of a calorie deficit to help preserve muscle mass and promote satiety. However, it should be noted that most athletes already consume more protein than they need. It is often the distribution of protein throughout the day that needs to be adjusted. It is recommended to eat at least four times a day and distribute protein intake as evenly as possible. Dietary sources of protein should also be prioritised over dietary supplements such as protein bars and shakes.

Eating foods high in water (fruits and vegetables) and dietary fiber (vegetables, fruits, legumes, whole grains, nuts, and seeds) can help promote satiety and meet nutritional needs.

The post-workout period is not the time to fast! It is important to consume a meal or snack that contains protein and carbohydrates.

Finally, it is important to drink enough water to maintain a clear colored urine at all times.

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Author

Kathryn Adel

Kathryn holds a Bachelor Degree in Nutrition as well as a Bachelor and a Master Degree in Kinesiology, all from Laval University. She is a Registered Dietitian and active member of the Ordre professionnel des Diététistes Nutritionnistes du Québec (ODNQ) and of the American Academy of Nutrition and Dietetics. She holds the Monash University's certification for the FODMAP diet and IBS, and has considerable clinical experience in that area. She is also an accomplished athlete, having ran track and cross-country at a national level. Kathryn specializes in sports nutrition, weight loss, diabetes, as well as heart and gastrointestinal health.