FAT LOSS SPORTS PERFORMANCE PODCAST EPISODE EP 53. Instagram: @mackenziebaker_ W: Macabolic.com.au Episode summary Why fat loss to improve body comp is beneficial for sport and athletes -relative strength (power to weight ratio), sprinting, CrossFit -more of what does work, less of what weighs you down. -weight class sports - what about 'weight moves weight'? -appearance - it matters.  1. Headspace Don't let it get to your head.  "I'm in a Calorie deficit, therefore I'll lose strength"... Will you really though?   Don't do dumb diet shit', and you'll be fine.      2. Lifestyle & stress management Manage your stress bank account  

-Spend well - training & life stress - seek efficiency with how you spend your 'stress money' -Save well - sleep & leisure/downtime- deposit into your 'stress account' often. - basics & sleep hygiene. Do something that you can relax with, it's easy on the mind & body 3. The actual diet Eat enough - hit the sweet spot, only go as low as you need.  Avoid LEA - implications on health and performance can be serious.  Importance of planning and timing.  A more conservative Calorie reduction with a slower rate of fat loss might be a better idea.  Eat enough protein to maintain 'muscle that does work'.  - Total protein, & protein frequency & distribution.  Ensure sufficient food quality - whole food quantity & diversity, 400g+ veg, 300g+ fruit, a logical portion of whole grains and mostly unsaturated fats (mono & poly) provide examples.  4. Adding in 'hacks' Carb timing - Bolus pre-exercise, consider timing, food selection and comfort.  Caffeine - Higher doses when you need it, 3-6mg per kilo, consider comfort, provide examples. habitual for training blocks.  Use the CHO rinsing & the placebo of the sweet taste. Diet Cordial 'fake BCAA mix'.  Won't cause harm, so if it makes you feel good, it might be a placebo hack that's worth it.