Race Weight & Weight Loss for Runners: 15 Questions Answered

Comments · 61

• SA

  @sascharenzo · 3 days ago

  Would love to see you getting KB on a pod to talk all things triathlon nutrition, diet principles in general, race weight strategy, carbload, fueling workouts etc. :)

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• TH

  @The-Mansfield-Runner · 3 days ago

  I’ve found having - few repeatable meals really useful. <br>- bagel, banana and honey<br>- oats with protein powder, blueberries and honey<br>- Greek yogurt bowl (0% fat) with blueberries 200g, 10g dark chocolate and honey.<br>- 500 cal chicken plus carb plus veg meals etc and rinse repeat!

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• TW

  @twigle3015 · 3 days ago

  Thank you so much! I am a a very dedicated sports person (climbing, running, cycling and used to do Ironman)I always struggled hugely with hunger and the standard diets didn’t account for any activity. Your protocol is really working for me at the moment. I’m not yet declaring victory but am at least very very hopeful. Your explaining of your timeline of dieting was especially helpful.

• LU

  @Luffnyc · 1 day ago

  <a href="https://www.youtube.com/watch?v=KCfft7FuQtk&amp;t=1680">28:00</a> I’m not a triathlete but am a competitive cyclist with several hard workouts per week and a race or two almost every weekend while in season. My advice is that you can only lose weight in the off season. I lost 13kg last winter and then just maintained through the 6 month race season. Now I will try to lose a few more kg before next spring.

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• CA

  @cattailsforlunch · 3 days ago

  Just found this video and subscribed. I’m life-long overweight and life -long runner. I’m 47 and have 4 kids. Didn’t run my first marathon until age 43 and was 175 lbs and 3 months pregnant! I’ve used glp1 to get down to &lt;140 lbs during a training block. I’m set to take at least whole hour from my marathon time, maybe significantly more, which will be my first sub 4.

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• TH

  @thetennisplayerdietitian · 3 days ago

  Thanks for answering the questions! I was also wondering about creatine as well. Very helpful! 🤗👌🏽

• LE

  @LewsKinslayer · 2 days ago (edited)

  I&apos;m running Malmö marathon this Saturday and I have been on a deficit on and off since June last year. I weighed 81 kg with around 20% BF in June last year and this morning I hit a new low 65,9 kg so a 15 kg loss. I would guess I&apos;m around 6-7% body fat now, I will do a InBody-scan tomorrow morning to find out. Today it the last day of my diet, then I will do a 3 day carb loading (around 650grams of carbs a day) on a small calorie surplus before the race. In my race in May in Copenhagen I went up on a carb surplus more than a month before the race, but that made me gain 2-3 kg before the race so a bit inspired by your comments in previous episodes to keep the diet for longer I will just as you try to diet all the way up to the carb load. However, even on my diet I&apos;m eating 4-500 grams of carbs per day so I&apos;m always never on a glycogen deficit. I try to keep my proteins around 170 gram and fat around 30 grams, which keeps me on a deficit on normal training days averaging around 15-17 km per day. It will be interesting to see if dieting so close to the race and dropping 2,5 kg in the last 2 weeks will improve my result or not. I also stopped with creatine 4 weeks before the race this time, so same experience there.

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• FI

  @fidru · 3 days ago (edited)

  for future projects: you mentioned going towards Hyrox. I would love to here your take on MD training and racing for masters Athletes (35+ - 55) because there is basically no research on that topic

• DR

  @DrProfX · 3 days ago

  One comment I have about HR monitoring is as it relates to some masters runners cardiovascular health - at this point there’s enough data that shows that masters runners tend to have higher coronary calcium scores (indicative of atherosclerotic plaque). However, the data also shows that runners tend to experience less cardiovascular events compared to sedentary controls with comparable calcium scores (presumably because of protective factors associated with endurance running-lower BMI, better resting HR, BP, moderate collateral coronary vasculature, larger vessel diameter, etc.)… Anyway, for masters runners who may have to consider this monitoring HR may have some value (as does taking low dose aspirin MAs General Hospital recommendation prior to long runs and racing)… <br>Otherwise, I’d agree that HR and HRV monitoring can be counterproductive in many training circumstances… Thanks for sharing!

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• DR

  @DrProfX · 3 days ago

  👍👍

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• IT

  @itzarb7514 · 21 hours ago (edited)

  Can u tell us about hip pain. I&apos;m dealing with it so much in months now but with your experience how to deal with this injury?

• VE

  @venmuana2526 · 3 days ago

  I am trying to lose weight right now, currently at 70 kls wanted to go down to 65 kls, hoping to achieve it in 2 months&apos; time. I am applying your advice on basing the exercise calorie burned on My Coros Pace Pro watch and the calorie intake on Chat GPT or Gemini. I can&apos;t say right now if the calorie tracking on my coros is accurate since I have been doing it daily for 1 week only.