Table 2.

Dietary strategies for weight loss or maintenance in athletes and active individuals

Weight loss/management strategies	‘Bottom line’
Use a dynamic energy balance approach to predict weight loss based on changes made in diet and exercise	Two mathematical models [41, 42] have been developed to help predict weight gain/loss based on changes in lifestyle using the dynamic energy balance approach: 1. NIH model: http://bwsimulator.niddk.nih.gov 2. Pennington model: https://www.pbrc.edu/research-and-faculty/calculators/
Avoid severe energy restriction	When energy restriction is too severe, lean, fit individuals quickly lose lean tissue. Severe energy restriction can also compromise health and performance due to decreased muscle strength, glycogen stores, concentration, and training response. Risk of injury can increase due to fatigue and loss of lean tissue [10]. Energy intakes below 1500 kcal/day are typically below the RMR of most athletes and should be avoided. Even a small female (50 kg [110 lbs]; 152 cm [60 inches]) has an RMR of ~1300 kcal/day or higher
Maintain a higher protein intake when energy is restricted	When energy intake is reduced, protein intake can also be reduced. During periods of weight stability, active individuals are recommended to consume from 1.4 to 1.7 g/protein/kg/day [46]. Although the exact amount of protein required during energy restriction has not been established and would depend on level of energy restriction and type of activity program, 25–35 % of energy from protein should be adequate to attenuate losses in skeletal muscle [60]. This typically translates to a diet containing >1.6 g protein/kg/day
Follow a low-ED diet to increase satiety when energy is restricted	Following a low-ED diet plan can increase satiety while lowering total energy intake [52]. A low-ED diet is high in whole fruits and vegetables, whole grains, and incorporates low-fat dairy, legumes/beans, and lean meats
Time food intake around exercise and throughout the day	Timing of food intake around exercise training and spreading food intake throughout the day will assure the body has the energy and nutrients needed for exercise and the building and repair of lean tissue
Monitor consumption of ED beverages	Consumption of energy dense beverages and alcohol add energy to the diet, but show low satiety and incomplete energy compensation [59]. Use of energy-containing sport beverages during exercise in an attempt to help maintain blood glucose and hydration levels is still recommended

ED energy dense, NIH National Institutes of Health, RMR resting metabolic rate