Topic: Losing fat whilst olympic lifting

[patrick ward]

Chris,

I would agree with the nutritionist about the inclusion of more carbs in the diet because training bouts can last for long periods of time and although the single 'max' effort only takes place in about 1-3sec, you still need to apply force for the entire training session (1-1.5hrs in some cases).

The inclusion of carbohydrates before, during and after resistance training will help you with that.

As far as your other meals of the day you can still eat carbohydrates however, how much is up to you and your metabolism.  the idea of assigning percentages is pretty archaic if you ask me.

[Jalaine Ulsh]

I know when I lived at the OTC, the resident nutritionist was always complaining that I wasn't getting enough carbohydrate. I can't recall the exact recomendation from her, but I believe it was around 50-60%.

Have you ever looked at the course of study for a nutritionist or even sports nutritionist?  LOL

The whole key here is finding a way of losing bodyfat/weight while preferably gaining strength.  An intake of 50-60% carbohydrate will probably not accomplish this goal for most weightlifters.  So arguing over the best type of nutrition program for a weightlifter isn't answering the question of this thread.

So I've provided what I do to maintain bodyweight while gaining strength; however, I'm a 35 year old female.  What do you men do when in this situation?

[Chris Ⓐ LeRoux]

The whole key here is finding a way of losing bodyfat/weight while preferably gaining strength. An intake of 50-60% carbohydrate will probably not accomplish this goal for most weightlifters. So arguing over the best type of nutrition program for a weightlifter isn't answering the question of this thread.

I agree. I didn't need to loose fat and this diet was purely intended to help me lift bigger weights at the same bodyweight. My bodyfat at the time was probably around 4-5%. But, I believe the chief sport nutritionist at the OTC knew her stuff as well as anyone and shouldn't be judged on the numbers I am recalling from memory (1991-1992). I also think  Dr. Richard Kreider's is pretty up-to-date on current thought in the area and I thought he said 50-60% is appropriate for weightlifters as well (2002-2003).  I may very well be wrong in these recollections, the current dominant theories could all be wrong, and if one's priority is to loose fat instead or more so than to lift more weight, it might change everything.

Thanks

[Paul LaDuke]

Jalaine wrote "I would love to see the studies you have showing the degree to which weightlifting depletes muscle glycogen. To my knowledge, the studies done on high intensity sports were for sports like basketball, not weightlifting. But I have an open mind. "

I must admit that I have very little research.  As you have stated, there is very little research in the US on the nutritional needs in the sport of weightlifting.  The lack of research is probably due to the lack of the popularity as a sport and the problems in performing research.  I am drawing from my knowledge of exercise physiology and sports nutrition and I am drawing on my personal experiences as an athlete (past), weightlifter (present), strength coach and athletic trainer.  I was stating my opinion  and it is my opinion is that training for weightlifting is a high intensity sport and most of the nutrition information done on high intensity athletes would apply to weightlifters.  There is obviously a difference in our competitions.  Weightlifting competitions are not nearly near the energy requirements for a high intensity sport such as football or basketball.  So the similarities end there, but I think they are similar for training.

If there are any grad/post grad students reading this debate, this would be a great topic for research!  The problem in researching the extent of muscle glycogen depletion in weightlifitng is that there are just too many variables to manipulate that most people probably stay away or it doesn't pass the research review process.

[Jim Hooper]

One detailed review of the published science on the subject of the efficacy of carbohydrate supplementation in resistance training (and they mean weightlifting and similar strength training) is Haff et al, Carbohydrate Supplementation and Resistance Training, 17 J. Strength & Cond. Research 187-96.  As I read it, its supportive of carb supplementation in conjunction with a balanced diet, particularly in periods of high volume training (hypertrophy phases, for example).  Nothing in it implies that that's to the detriment of adequate amino acid intake, of course -- you have to feed the beast everything it needs to adapt to stress and come back for more, whatever that may be in the individual's case.

[Jalaine Ulsh]

One detailed review of the published science on the subject of the efficacy of carbohydrate supplementation in resistance training (and they mean weightlifting and similar strength training) is Haff et al, Carbohydrate Supplementation and Resistance Training, 17 J. Strength & Cond. Research 187-96.  As I read it, its supportive of carb supplementation in conjunction with a balanced diet, particularly in periods of high volume training (hypertrophy phases, for example).  Nothing in it implies that that's to the detriment of adequate amino acid intake, of course -- you have to feed the beast everything it needs to adapt to stress and come back for more, whatever that may be in the individual's case.

Thank you for posting this.  However, the question on the table is how to eat when cutting weight to prevent strength loss or preferably to support strength gains.