Reply to Weight loss when you play a sport or exercise heavily

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[quote=Anonymous][quote=Anonymous][quote=Anonymous]I'm a runner, not a tennis player.  Typically if I eat at all before a run, it's carbs and only carbs.  (and maybe some yogurt.)  I try to get some protein immediately after exercising - a protein shake made with milk is generally my go-to.  You're already doing the pre-workout carbs, so maybe try the protein within 30 minutes of your match.  Maybe your lighter meals could be the night after a match and the lunch the next day, and the heaviest meal could be the night before the match for glycogen loading.[/quote]

Well at least this thread is giving me confirmation that I do need some carbs before playing! It's just hard to square that with weight loss, especially reading so much about how intermittent fasting is the way to go. No way can I play tennis at 10 am in July having not eaten anything since dinner the night before.[/quote]

NP, but intermittent fasting has a place for some people. I exercise very well in a fasted state - always have. So, it’s a way to go for someone like me, but not for someone like you. That being said, I find that physically I excel only when I have a decent amount of carbs in my diet, so Keto and the like, which other people swear by, doesn’t work at all for me. You need to find what works with your body and your schedule.

You may want to consider that you’re falling into the trap that many recreational athletes fall into, in that you are overestimating the number of calories you’re burning and underestimating how many calories you’re eating. Extra hunger definitely factors in, which is something that is very common and the undoing of many weekend warrior types in terms of weight loss.

I’d probably start with assuming you’re getting too much credit for exercise, which is a frequent problem, even if you wear a tracker. Some of the estimates include the calories you would normally burn during that time period anyway, which is already built into that 1200 MFP is calculating for you.

Are you measuring and tracking all food? That’s also another issue - underestimating the calories you’re actually consuming. Measure everything for a few weeks until you start to see the scale go down. Some people need to get pretty close to 1200, even with “extra credit” in order to jump start weight loss. The extra credit is the deficit.

You Also may want to do a virtual call with a sports dietician / nutritionist if you’re not able to find a balance. [/quote]

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