“The best time to lose weight is in the off-season when that restriction is not going to compromise energy levels as much. However, it is feasible to lose weight in the midst of training.”
Author, Athlete, & Dietitian Kim Mueller
Kim is the guest for episode 27. She is a Registered Dietitian, a board certified specialist in Sports Dietetics, owner of Fuel Factor Nutrition Coaching, co-creator of and staff nutritionist at Infinit Nutrition, author of “The Athletes Guide to Sports Supplements” (Human Kinetics, 2013), and a former All-American Triathlete. She is currently focusing on running with a goal of qualifying for the 2016 Olympic Marathon Trials in LA.
Kim is a big proponent of making diet the primary component to health. We covered a wide range of topics, including weight loss, supplements, hydration, sodium intake, caloric intake, and much more.
On weight loss, Kim advises her clients to use up to 500 calories of their workout expenditure to incur a deficit for healthy fat loss. For example, if your base caloric need was 2000 calories and your burned 700 calories training, take in 2200 calories. If you did no training on a specific day then your caloric consumption should match your baseline rate of 2000 calories.
To determine your caloric needs she recommends the Harris Benedict Equation. This can be found online in many places. Here is one option:
To track your diet her top choice is a pen and paper. There are many online options including TrainingPeaks.com and MyFoodRecord.com.
The average athlete will lose ½ to 1 liter of fluid her hour with at least moderate exertion.
Kim’s sodium replacement recommendation – 500-700mg per liter of fluid (33 ounces) consumed.
Kim’s website is Fuel-Factor.com