Sports
Ideal Weight in Endurance: Dr. Cosenza Debunks the 'Lighter is Better' Myth
Endocrinologist and athlete Gustavo Cosenza reveals why striving for the lowest weight can sabotage your health and athletic performance.
Obsessively pursuing an "ideal" weight can be counterproductive for endurance athletes. Dr. Gustavo Cosenza, guest on Café com Tri, explains the importance of focusing on body composition and debunks the "lighter is better" mantra. Understand the risks of extreme weight loss and how to optimize your nutrition and training for peak performance.
On the Café com Tri podcast, hosts Sérgio Magalhães, Beto Nitrini, and Wagner Spadotto welcomed Dr. Gustavo Cosenza, an endocrinologist, sports medicine and nutrology specialist, as well as an ultramarathoner and triathlete. The central topic was the complex relationship between body weight and performance in endurance sports, debunking the idea that "lighter is better".
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Unraveling the Ideal Weight for Endurance Athletes
The belief that athletes need to be as light as possible to optimize performance is a myth that often leads to negative results. Dr. Cosenza emphasizes that the focus should be on body composition: losing fat and, ideally, maintaining or even gaining muscle mass. He uses tools like densitometry and bioimpedance to monitor this composition, adjusting the guidance individually.
A nutrologist, like Dr. Cosenza, possesses a more comprehensive medical view than a nutritionist, capable of diagnosing and treating diet-related illnesses, in addition to prescribing medications. This integrated approach is crucial for high-performance athletes, who often face complex health and performance challenges.
The Risks of Extreme Weight Loss and Performance
The relentless pursuit of a very low weight can lead to a series of problems. Dr. Cosenza observes that instead of improving, performance can drop dramatically. Athletes may start losing muscle mass, gaining fat, and consequently experience frequent injuries, fatigue, sleep disturbances, low libido, and hormonal changes. This is known as REDS (Relative Energy Deficiency in Sport), which affects both men and women.
Female athletes, especially those who practice swimming (a low-impact sport), are particularly vulnerable to osteopenia and even early osteoporosis, due to low bone load and hormonal imbalances caused by REDS. The example of triathlete Kristian Blummenfelt illustrates that the "skinny" athlete stereotype is not the only path to success, demonstrating that well-developed strength and muscle mass can lead to impressive results. Individualization is key: there is no "magic" body fat percentage that applies to everyone.
Periodization is fundamental. The most intense weight loss phase should occur at the beginning of the training cycle or during the off-season. Closer to important competitions, such as Ironman Brazil, the priority should be recovery and performance maintenance, avoiding severe caloric deficits that could compromise results.
Nutritional Strategies and the Athlete's Fuel
While a caloric deficit is indispensable for fat loss, the quality of food and the timing of intake are equally crucial for athletes. The post-workout metabolic window is a vital period for recovery, where immediate carbohydrate consumption is essential to replenish glycogen and prepare the body for the next quality training session.
Recommendations for carbohydrate intake during long races have evolved, increasing from 60g/hour to 90g/hour, and even 120-180g/hour for elite athletes who train their gut to absorb larger quantities. Athletes with more muscle mass also benefit from a greater capacity to store glycogen, functioning as a "larger tank" of energy.
Intermittent fasting can be a strategy for weight loss and metabolic adaptation for fat burning during low-intensity training. However, it is not recommended for high-intensity training or to optimize performance in competitions, as fat is not the most efficient fuel for maximal efforts. The body always uses a combination of glucose and fat, but at high intensity, the demand for glucose becomes predominant.
Electrolytes and New Pharmaceutical Solutions
The need for electrolytes increases significantly during long training sessions and races, especially in hot environments or with high perspiration. It's crucial to individualize sodium intake, as each athlete has a different loss rate. Over-hydration and excessive consumption without need can lead to hyponatremia or hypernatremia, dangerous conditions. Dr. Cosenza warns against industry hype, emphasizing that electrolytes are important but not for indiscriminate consumption.
The episode also discussed new weight loss medications like Ozempic, Mounjaro, and Wegovy, and the upcoming Retatrutide (dubbed "Godzilla"). These substances are powerful tools for individuals with clear medical indications, such as obesity, diabetes, and other metabolic issues, offering excellent results with fewer side effects compared to older medications. However, they are not recommended for athletes seeking minor weight loss for aesthetic reasons, due to risks and potential impact on performance. Some of these substances, or their analogues, are under monitoring or are already considered doping in high-performance sports.
In summary, the pursuit of ideal weight in endurance sports transcends simple numerical reduction on the scale. It's a complex process that requires an individualized approach, focusing on body composition, intelligent nutrition, and well-planned training strategies, always prioritizing the athlete's health.
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