Nutrition advice for strength athletes who want to lose fat

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

What this means

The authors advise losing weight gradually, with protein spread over 3 to 6 meals. For carbohydrates they suggest 2 to 5 grams per kilo of body weight per day, matched to your training level.

Ruiz-Castellano C, Espinar S · 2021 · Nutrients

What does this rating mean?

A solid systematic review with caveats, or consistent indications with a limited scope.

Findings

This narrative review recommends a rate of 0.5-1.0% body-weight loss per week to maximise lean-mass retention, with a protein intake of 2.2-3.0 g/kg body weight per day spread over 3-6 meals (0.40-0.55 g/kg per meal), and carbohydrate adapted to activity level (2-5 g/kg/day). Continued resistance training remains the foundation.

Who this applies to

Strength athletes such as bodybuilders and weightlifters who want to lose fat mass while keeping their fat-free mass.

What to keep in mind

This is a narrative review with advice from the authors based on the literature. The abstract does not state how many studies or participants were included.

Practical conclusion for REZA

Supports REZA's approach to a fat-loss phase for trained clients: a gradual rate of 0.5-1.0% body weight per week, higher protein intake spread over the day and continued resistance training. Note: this is a narrative review, not a systematic one.

View method and source

Methodology

Evidence overview

Population

Resistance-trained athletes in fat loss phases

Intervention

N/A (narrative review)

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

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This information is general education about scientific research. It is not personal medical advice and does not replace diagnosis or treatment by a doctor or other healthcare professional. If you have symptoms, a medical condition or take medication, consult your GP or treating professional before changing your training or nutrition.

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