Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review

Methodology

Evidence overview

Population

Resistance-trained athletes in fat loss phases

Intervention

N/A (narrative review)

Findings

A moderate energy deficit (300-500 kcal) is optimal for preserving lean mass, combined with higher protein intake (2.3-3.1 g/kg FFM), continued resistance training with progressive overload, and strategically added cardio; refeeds/diet breaks may aid adherence and performance.

Outcome measures

Fat loss, lean mass preservation, performance

Limitations

Narrative review; limited systematic quality assessment; some recommendations based on expert opinion.

Original source

DOI: 10.3390/nu13093255 · PMID: 34579132