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The Do’s And Don’ts Of Getting Leaner

  • By Matt Fitzgerald
  • Published Aug 7, 2013
  • Updated Aug 19, 2013 at 7:15 PM UTC
Photo: Shutterstock.com

Don’t: Go low carb

Although the Atkins craze of the early 2000s has abated, low-carb diets remain a popular approach to weight loss. But while they can be effective, they are not a good method of weight management for triathletes because they rob the muscles of their most precious and limited source of energy for training.

Research has consistently shown that there is a direct relationship between habitual carbohydrate intake levels and training capacity. The fewer carbs an athlete consumes daily, the less training his or her body is able to absorb. Making sure you get enough carbohydrate will enable you to train better, and training better will make you leaner.

How much carbohydrate do you need? It depends on your training habits. If you train fairly lightly (less than six hours per week), aim to consume 4 to 5 grams of carbs per kilogram you weigh (1 kg = 2.2 lbs) each day. If you train like a pro (more than 18 hours per week), you’ll need as much as 8 to 10 grams of carbs per kilogram of bodyweight daily.

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FILED UNDER: Features / InsideTri / Nutrition / Weight Loss TAGS:

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