Weight Getting Too Low?

Since you are young and probably have a fast metabolism (assumption based on your height and weight) even without training you might consider raising your daily caloric intake a little more with the use of EFA's (essential fatty acids). Just add a tablespoon of extra virgin olive oil on your solid food and use about the same amount of flax oil in your protein drinks.

Also MCT oil is not an EFA, but it as the ability to burned somewhat like a carbohydrate and can help spare carbohydrates during training. The only problem with MCT oil is it has a little bit of a laxative effect until your body gets more accustomed.

Make sure your post ride protein drink has plenty of carbohydrates.

There other solutions as well, but for now this is my two cents.

spinner32 said:

Hi all,

I'm an 18 year old guy who has been really into cycling over the past two years. I am now beginning to get competitive - looking at a few local 50-100k races. My problem is that I seem to be loosing a lot of weight as I train, despite upping my caloric intake to well over 4000-5000 calories a day. I weight train about twice a week, with a focus on high reps and proper form, and ride between 10-14 hours a week in fairly hilly central wisconsin terrain. I have been supplementing my protein intake (whey isolate) post workout in hopes of gaining muscle mass, but little (or nothing 🙁) has come of it. I am concerned that I may be loosing muscle mass in my legs, and as I have never been a "bulky" or muscular guy, it worries me that it could affect my performance in upcoming races if it continues.

I am 6 feet tall, and weigh between 130 and 135 lbs. (When i started i was about 145 lb and 5' 10''

Any suggestions for gaining muslce weight (namely in key cycling muscles), and maintaining it throughout the season?

Thanks!

You are a candidate to search out a qualified sports nutritionist. Personally, I would look for an individual with the CCN designation. Obviously your age is a factor, but at 6' and your weight, you need some guidance. It can be very tough to gain weight while training.

One thing I would definitely suggest is continue the whey isolate, making sure you drink some immediately before bed to prevent catabolism overnite as your metabolism seems to really be running high.

SportDoc said:

You are a candidate to search out a qualified sports nutritionist. Personally, I would look for an individual with the CCN designation. Obviously your age is a factor, but at 6' and your weight, you need some guidance. It can be very tough to gain weight while training.

One thing I would definitely suggest is continue the whey isolate, making sure you drink some immediately before bed to prevent catabolism overnite as your metabolism seems to really be running high.

to me, this is an odd problem as I personally have issues keeping under 200lbs and I'm only 5'10"!

However, I know someone who has your almost exact build (both height and weight) he gained weight in boot camp, but they gave him additional rations to beef him up. afterwards he started losing it again and a dr suggested lean protiens like crazy. Fish and whatnot. Do you eat much meat? With your kind of exercise I could definately see muscle atrophy (sp?) happening if you're not feeding the muscle the correct kind of calories.

Dustin07 said:

to me, this is an odd problem as I personally have issues keeping under 200lbs and I'm only 5'10"!

However, I know someone who has your almost exact build (both height and weight) he gained weight in boot camp, but they gave him additional rations to beef him up. afterwards he started losing it again and a dr suggested lean protiens like crazy. Fish and whatnot. Do you eat much meat? With your kind of exercise I could definately see muscle atrophy (sp?) happening if you're not feeding the muscle the correct kind of calories.

I do eat meat, though I suppose I get most of my protein from milk/eggs/soy. I have begun supplementing EFAs and, will focus on more lean meats such as fish. I have read that I should avoid tuna and large ocean fish in major quantities due to mercury concerns - No more than 2 cans/packages a week? Salmon should work well I assume, with the additional benefits of the Omega 3 fatty acids?

- SportDoc -
I am scheduling an appointment with a sports nutritionist as well. At the appointment, what questions should I be prepared to ask/answer? Should I be looking to set up a specialized diet based on my training schedule, or just a general change in eating patterns?

Thanks to all who have replied! 🙂

spinner32 said:

I do eat meat, though I suppose I get most of my protein from milk/eggs/soy. I have begun supplementing EFAs and, will focus on more lean meats such as fish. I have read that I should avoid tuna and large ocean fish in major quantities due to mercury concerns - No more than 2 cans/packages a week? Salmon should work well I assume, with the additional benefits of the Omega 3 fatty acids?

- SportDoc -
I am scheduling an appointment with a sports nutritionist as well. At the appointment, what questions should I be prepared to ask/answer? Should I be looking to set up a specialized diet based on my training schedule, or just a general change in eating patterns?

Thanks to all who have replied! 🙂

Quoted post said:

I have read that I should avoid tuna and large ocean fish in major quantities due to mercury concerns - No more than 2 cans/packages a week? Salmon should work well I assume, with the additional benefits of the Omega 3 fatty acids?

I have read the same concerns. It's just nice to compliment the diet with an additional lean protien such as fish if you are not already.

To be honest, I'm really interested in hearing what the nutrtionalist has to say though. Do share!

It was much easier for me to make the transition in my earlier days because I was apsiring to compete as a bodybuilder rather than a cyclist, but I started with a very fast metabolism and I definately fell into the "hard gainer" group.

When I started 24 years ago I weighed 115 lbs. as a sophmore in college. By the time I qualified for the NPC Nationals in 1993 I was weighing 190 lbs. at a pretty lean off season weight.

It was a long hard road and a lot of dedicated eating to get up to that weight.

Stick with putting in as many high quality calories as you can tolerate.

spinner32 said:

I do eat meat, though I suppose I get most of my protein from milk/eggs/soy. I have begun supplementing EFAs and, will focus on more lean meats such as fish. I have read that I should avoid tuna and large ocean fish in major quantities due to mercury concerns - No more than 2 cans/packages a week? Salmon should work well I assume, with the additional benefits of the Omega 3 fatty acids?

- SportDoc -
I am scheduling an appointment with a sports nutritionist as well. At the appointment, what questions should I be prepared to ask/answer? Should I be looking to set up a specialized diet based on my training schedule, or just a general change in eating patterns?

Thanks to all who have replied! 🙂

At your age, eating properly is more important than eating a "special" diet. Go over your macronutrient intake (CHO-, fats, pr-) ratio and design a schedule for eating. Discuss any supplements, though depending on biases, he/she may be to much "for" or against supplementation. Good luck and give us an update after your appt.

Hello again,

About a week or so ago, after a lifting session at my high school, I talked with a certified nutritionist working with the track and cross country teams. She told me to focus on essential fatty acid intake (The EFA's mentioned earlier in the post), and increasing pre and post workout protein intake. She also mentioned that for my training level that I should take in about 300-600 calories per hour during high intensity sessions lasting over an hour in duration. I had read this previously in a few books, but had apparently forgotten it 😕. Another interesting bit of information she included was to focus on consuming Low Glycemic carbohydrates while preparing for a training session, and High Glycemic carbohydrates during and afterwards.

So following this advice, during rides I have been carrying 2-3 energy bars with at least 200 calories (about 10 grams of protein and 30-60 grams of carbohydrates each), and an additional water bottle with a mix of 1/2 gatorade 1/2 water. I now take in about 28 grams of protein pre workout, and 40-50 grams after.

My weight has actually increased - and as far as I can tell it is muscle (though probably hard to say at this stage). I am at 137lb, and this has held steady for the past few days. I have also noticed a very large increase in my sprinting and climbing abilities 🙂 (as well as any activity that nears my anaerobic threshold). It's amazing to see what proper nutrition can do for one's riding!

Thanks for all of the advice and support!

spinner32 said:

Hello again,

About a week or so ago, after a lifting session at my high school, I talked with a certified nutritionist working with the track and cross country teams. She told me to focus on essential fatty acid intake (The EFA's mentioned earlier in the post), and increasing pre and post workout protein intake. She also mentioned that for my training level that I should take in about 300-600 calories per hour during high intensity sessions lasting over an hour in duration. I had read this previously in a few books, but had apparently forgotten it 😕. Another interesting bit of information she included was to focus on consuming Low Glycemic carbohydrates while preparing for a training session, and High Glycemic carbohydrates during and afterwards.

So following this advice, during rides I have been carrying 2-3 energy bars with at least 200 calories (about 10 grams of protein and 30-60 grams of carbohydrates each), and an additional water bottle with a mix of 1/2 gatorade 1/2 water. I now take in about 28 grams of protein pre workout, and 40-50 grams after.

My weight has actually increased - and as far as I can tell it is muscle (though probably hard to say at this stage). I am at 137lb, and this has held steady for the past few days. I have also noticed a very large increase in my sprinting and climbing abilities 🙂 (as well as any activity that nears my anaerobic threshold). It's amazing to see what proper nutrition can do for one's riding!

Thanks for all of the advice and support!

Very good!!
Sounds like you are on the right track for this time in your life with a fast metabolism and with the current activity/training load.

You "forgot" to eat while riding. Ive heard it all now :p ...not rly.

I am in a similar situation but to be honest I couldn't give a stuff. I am 6 foot and weigh 130 pounds 60kg's and it doesn't affect me at all. I do not stop eating all day, I consume more food than a herd of hippopotamus. Yet I am very lean admittedly I could get a few kg's lighter for the "big" race (55kg's).

eating while riding isn't gonna fix the "problem" you will still be extremely scrawny and bony aslong as you keep riding. Still a very good idea to eat while riding, you will not be able to train long hours effectively without eating on the bike.

I train 15-25hours a week and I am 15 years old. No amount of food is going to make me bulky. Just enjoy this "problem" while it lasts. If your dream like mine is to one day become professional then just train your [censored] off.

I would hazard a guess that the top juniors at your age are traning between 25-35 hours a week. If thats not your form of entertainment then just enjoy it.

dm69 said:

You "forgot" to eat while riding. Ive heard it all now :p ...not rly.

I am in a similar situation but to be honest I couldn't give a stuff. I am 6 foot and weigh 130 pounds 60kg's and it doesn't affect me at all. I do not stop eating all day, I consume more food than a herd of hippopotamus. Yet I am very lean admittedly I could get a few kg's lighter for the "big" race (55kg's).

eating while riding isn't gonna fix the "problem" you will still be extremely scrawny and bony aslong as you keep riding. Still a very good idea to eat while riding, you will not be able to train long hours effectively without eating on the bike.

I train 15-25hours a week and I am 15 years old. No amount of food is going to make me bulky. Just enjoy this "problem" while it lasts. If your dream like mine is to one day become professional then just train your [censored] off.

I would hazard a guess that the top juniors at your age are traning between 25-35 hours a week. If thats not your form of entertainment then just enjoy it.

Lol, oh it is my form of entertainment... It's pretty much all I can do in the time I have between working and school really 😄. I have just become involved in the sport within the past couple of years, so I'm still learning how to prime my body for the activity. However, I am climbing the cat's in the race world, so I'm satisfied with where I'm going. 25-35 hrs a week sounds about right according to a few other sites and books I've read, but until racing becomes a source of income greater than my 40hr a week job, It's hard for me to find such time. Enjoy the ammount of training you can get in, it's amazing how fast that time will disappear over the next few years - yikes!

spinner32 said:

Lol, oh it is my form of entertainment... It's pretty much all I can do in the time I have between working and school really 😄. I have just become involved in the sport within the past couple of years, so I'm still learning how to prime my body for the activity. However, I am climbing the cat's in the race world, so I'm satisfied with where I'm going. 25-35 hrs a week sounds about right according to a few other sites and books I've read, but until racing becomes a source of income greater than my 40hr a week job, It's hard for me to find such time. Enjoy the ammount of training you can get in, it's amazing how fast that time will disappear over the next few years - yikes!

Quoted post said:

It's amazing to see what proper nutrition can do for one's riding!

Tooo True! When I was younger I didn't worry tooo much about nutrition other then cutting pop and excessive sugars. But now days I think it's amazing how much eating properly can really change the quality of the workout I get at the gym.

Carbs and high protein always seemed to do it for me bulking up. Too bad I got lazy over the years. My once 22" biceps are now 19" and the excess fell to my gut. If Weird Al ever made a new video to his song "fat" I could have a leading role in it, fat roll that is. :p spinner32 I know guys like you. Eat anything loose weight. Lucky you. Have a deep dish extra cheese and meat a couple times a week. You otta be able to put some weight on.