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• W3200563400 endingPage "3255" @default.
• W3200563400 startingPage "3255" @default.
• W3200563400 abstract "Managing the body composition of athletes is a common practice in the field of sports nutrition. The loss of body weight (BW) in resistance-trained athletes is mainly conducted for aesthetic reasons (bodybuilding) or performance (powerlifting or weightlifting). The aim of this review is to provide dietary–nutritional strategies for the loss of fat mass in resistance-trained athletes. During the weight loss phase, the goal is to reduce the fat mass by maximizing the retention of fat-free mass. In this narrative review, the scientific literature is evaluated, and dietary–nutritional and supplementation recommendations for the weight loss phase of resistance-trained athletes are provided. Caloric intake should be set based on a target BW loss of 0.5–1.0%/week to maximize fat-free mass retention. Protein intake (2.2–3.0 g/kgBW/day) should be distributed throughout the day (3–6 meals), ensuring in each meal an adequate amount of protein (0.40–0.55 g/kgBW/meal) and including a meal within 2–3 h before and after training. Carbohydrate intake should be adapted to the level of activity of the athlete in order to training performance (2–5 g/kgBW/day). Caffeine (3–6 mg/kgBW/day) and creatine monohydrate (3–5 g/day) could be incorporated into the athlete’s diet due to their ergogenic effects in relation to resistance training. The intake of micronutrients complexes should be limited to special situations in which there is a real deficiency, and the athlete cannot consume through their diet." @default.
• W3200563400 created "2021-09-27" @default.
• W3200563400 creator A5008285464 @default.
• W3200563400 creator A5047352086 @default.
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• W3200563400 creator A5063011243 @default.
• W3200563400 creator A5066120706 @default.
• W3200563400 creator A5077821323 @default.
• W3200563400 date "2021-09-18" @default.
• W3200563400 modified "2023-09-26" @default.
• W3200563400 title "Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review" @default.
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