Targeted weight loss in sport
Targeted weight loss for athletes, especially in endurance sports. The aim is to reduce body fat percentage without losing valuable muscle mass. Anyone who wants to lose weight successfully and sustainably needs a clear strategy: a slight calorie deficit, sufficient nutrient intake and sensible training.
Why body fat percentage affects performance
Every additional kilogram of body mass must be supplied with energy and moved. Too high a body fat percentage can therefore significantly impair performance. Reduced weight, especially through fat loss, increases the efficiency of oxygen utilisation and improves VO₂max, a key endurance parameter.
Example: An endurance athlete weighing 70 kilograms with a VO₂ of 70 mL·kg⁻¹·min⁻¹ loses about 5 kilograms of body fat. This significantly increases their VO₂max by approximately 7.7%. This significantly improves their performance in competition.
Reducing body fat percentage: How to measure correctly
Successful weight loss for athletes always focus on body fat percentage – not just the number on the scales. The goal is to reduce fat, not muscle.
Common methods of determination:
- Skin fold measurement with calipers
- Bioelectrical impedance analysis (BIA)
- Body fat scales for monitoring progress
- DEXA scan
Reference values for athletes
Body fat reference values for athletes are guidelines, not targets. The decisive factor is functional performance, not the number. An "optimum performance body" is where energy availability, performance data and regeneration are in balance.
- Competitive sports for men: 5–6% body fat percentage
- Competitive sports for women: 10–12% body fat
- Recreational sports for men: 10–15% body fat
- Recreational sports for women: 15–20% body fat percentage
Regular body fat measurements and performance diagnostics provide a clear overview of progress and training effectiveness.
A common mistake in weight loss with low-carb diets
Many people rely on a significant reduction in carbohydrates when trying to lose weight. Although this reduces energy intake in the short term, it has a negative effect on the metabolism in the long term. Carbohydrates are then lacking not only as a source of energy, but also as a stimulus for important training adaptations, such as improving VO₂max.
A permanent deficiency can also disrupt thyroid function and slow down fat loss. If you want to reduce your body fat percentage, you should therefore not rely on extreme diets, but on a well-thought-out, energy-conscious diet.
Sustainable weight loss for athletes without muscle loss
Experience from high-performance sports shows that long-term weight loss is most successful when achieved through a slight energy deficit and a good feeling of satiety.
Example: With a daily consumption of 5000 kcal (e.g. on days with endurance training), a calorie deficit of 300–500 kcal is reasonable – i.e. an intake of approx. 4500–4700 kcal. This mainly reduces fat mass, while muscle mass is maintained.
Important: Weight reduction for athletes should be planned with clearly defined goals. It should be tailored to the type of sport, the season and individual requirements.
The right diet for reducing body fat
A balanced diet is crucial. It should contain all nutrient groups and be based on natural, nutrient-rich foods. Ideally, these should be regionally sourced and organically grown.
On non-training days:
- Reduce energy intake and increase nutrient density
- Salads, legumes or vegetable dishes
- High-quality protein sources
On intensive training days:
- Energy requirements increase – quickly available carbohydrates are necessary
- Easily digestible options such as rice, porridge or potatoes
- Easily digestible proteins (e.g. eggs, plant-based proteins such as hemp protein)
Tip: Products such as PORRIDGE BARS are ideal for snacks, especially on days with a tight schedule before training.
Activate fat metabolism with SLOW CARB
Energy must also be provided during training. With SLOW CARB, our drink mix with a slow-release effect (delayed release of energy), two goals can be achieved at the same time:
- A significantly slower rise in blood sugar levels, which can promote energy production from fat
- Targeted activation of fat metabolism, causing the body to burn more fat
This strategy is used successfully by many athletes – especially in long endurance sessions to optimise performance and weight.
