{"id":434958,"date":"2026-05-10T15:25:22","date_gmt":"2026-05-10T15:25:22","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/434958\/"},"modified":"2026-05-10T15:25:22","modified_gmt":"2026-05-10T15:25:22","slug":"some-people-will-always-have-a-naturally-lower-body-fat-genetics-matter-why-muscle-and-proper-fuelling-are-more-important-than-the-number-on-the-scales","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/434958\/","title":{"rendered":"‘Some people will always have a naturally lower body fat, genetics matter’: Why muscle and proper fuelling are more important than the number on the scales"},"content":{"rendered":"

For generations of cyclists, the bathroom scales have held an outsized authority. Weight has been framed as destiny: lighter equals faster, and \u2018race weight\u2019 is the holy grail. Professional cycling has given us a steady stream of featherweight heroes to look up to. But strip away the mythology and a more nuanced truth emerges, especially for amateurs, masters riders, and anyone who isn\u2019t chasing GC success in a Grand Tour.<\/p>\n

Striking the balance between low weight and an optimal amount of muscle isn\u2019t easy, but it is essential, as muscle provides power<\/a> and durability in the saddle, aids recovery, and supports long-term health off the bike. In a sporting culture obsessed with rapid weight loss \u2013 from fasting protocols to appetite-suppressing drugs \u2013 cyclists need to be aware that if they want to lose weight, they need to do so cautiously so as to protect muscle.<\/p>\n

Race-weight myths<\/p>\n

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\"Cyclist\n<\/p>\n

For generations of cyclists, the bathroom scales have held an outsized authority<\/p>\n

(Image credit: Future)<\/p>\n

The concept of \u2018race weight\u2019 works for elite climbers racing hour-long ascents at the limits of human physiology. But most cyclists, riding sportives, time trials, Audaxes<\/a>, ultra-distance challenges or club runs, require sustained power and fatigue resistance. \u201cOn the flat, reducing body weight has very little, if any, impact on performance,\u201d says Alan McCubbin, a senior lecturer in the department of nutrition and dietetics at Monash University, Australia. \u201cAnd if that weight loss includes some loss of muscle, which it usually does, then power can be reduced, impairing performance.\u201d<\/p>\n

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This goes against a deep cultural pull in cycling, McCubbin concedes. Many riders desire to \u201clook like a cyclist\u201d, idolising skinny climbers and GC winners, even if that means fighting their body\u2019s natural shape and size. \u201cSome people will always have a naturally lighter build and lower body fat, just as some people have green eyes, others brown eyes,\u201d he says. \u201cGenetics matter.\u201d<\/p>\n

Crucially, lighter does not always mean faster \u2013 even for the pros. \u201cMuscle mass matters for power, and power really matters for shorter, punchy climbs,\u201d adds McCubbin. \u201cLook at the Classics like the Tour of Flanders<\/a> or Amstel Gold<\/a>. These races are often won by bigger riders with more muscle who are never in contention for stage wins on long mountain climbs.\u201d Only on long climbs does power-to-weight<\/a> hold the trump card, which is why the skinniest riders often have the highest profile. The rise of fasting, meal skipping and appetite-suppressing drugs has made rapid weight loss much more common.<\/p>\n

McCubbin suggests this has made losing weight an even greater risk to performance: \u201cThe rate of weight loss is important in relation to the degree of calorie deficit required. The larger the calorie deficit, the less likely training is fuelled optimally, and the less likely you are to get through sessions as planned.\u201d The more rapidly you lose weight, the more likely you are to lose muscle. Under-fuelled training <\/a>also makes it harder to recover properly, McCubbin explains. Muscle adaptations are held back and injury risk is increased. Even if the power-to-weight ratio improves slightly, absolute power \u2013 critical for sprints, attacks, and long, sustained efforts \u2013 is likely to decline.<\/p>\n

Lose weight, not muscle: the key numbers 500 kcal\/day recommended maximum calorie deficit to promote fat loss while minimising muscle loss and performance decline1.6-2.2 g\/kg\/day optimal daily protein intake for cyclists aiming to preserve muscle during weight loss2 strength sessions\/week level of resistance training to maintain lean mass and neuromuscular performance during calorie restriction20-40 grams amount of protein that should be consumed shortly after training to stimulate muscle repair and retention60-90 grams intake of carbs per hour during intense or long sessions to maintain training quality and protect muscle30% proportion of weight lost as lean mass during aggressive dieting without strength training or adequate proteinLose fat, not muscle<\/p>\n

In cyclists, muscle is too often regarded as unhelpful bulk, but it underpins power, resilience, and recovery. When you go on a weight loss diet, you lose both fat mass and fat-free mass \u2013 a proportion of which is muscle. \u201cIn a calorie deficit, the body is trying to cover training and basic physiology with less incoming energy,\u201d explains Professor Stuart Phillips, research chair of skeletal muscle health in the department of kinesiology at McMaster University, Canada.<\/p>\n

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\u201cSome of the mass lost is fat \u2013 that\u2019s the goal \u2013 but without a strong \u2018keep muscle\u2019 stimulus the body can also draw on lean tissue, and early losses can include glycogen and associated water.\u201d The risk rises as the deficit becomes more aggressive and key sessions are not properly fuelled with carbohydrate<\/a>, or when training becomes mostly endurance volume without high-force work. When a rider restricts calories to below their daily expenditure, biology takes over and muscle is broken down.<\/p>\n

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Maintaining muscle mass does not guarantee maintaining performance, cautions Phillips. \u201cFTP<\/a> is mainly protected by keeping training quality high and recovery adequate,\u201d he says. \u201cIf riders diet through threshold or VO2 work and chronically under-fuel for intense sessions, performance can drift down even if lean mass is reasonably preserved.\u201d A better approach, he explains, is to periodise intake: fuel the hard sessions, taking on carbohydrate before and during them, and then create the weekly deficit by trimming discretionary calories on easier and rest days.<\/p>\n

Those losing weight should not avoid strength work, as the body is able to increase strength without adding significantly more muscle mass. \u201cResistance training matters here,\u201d says Phillips. \u201cTwo short strength sessions per week are often enough to provide a strong anabolic\/neuromuscular signal to retain muscle and strength while dieting, without needing to add a lot of gym volume.\u201d<\/p>\n

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He warns that, while the basic principles are the same for both men and women, female riders should be especially cautious about prolonged low energy availability. <\/a>\u201cIf fatigue, sleep, mood, recurrent niggles or menstrual disruption show up, the plan needs adjusting quickly.\u201d<\/p>\n

Keep lifting<\/p>\n

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\"Images\n<\/p>\n

(Image credit: Ronny Jansson)<\/p>\n

Ronny Jansson is one such rider who appreciates the importance of strength training. Now 48 and living in Alunda, Sweden, Jansson started cycling 10 years ago. At the time, he weighed 121kg. \u201cMy first ride was only 7km,\u201d he recalls, \u201cbut it wasn\u2019t long before the rides became 40 or 50km.\u201d Cycling transformed his life. Within a year, simply by cycling several times a week and eating a little better, he had lost 31kg.<\/p>\n

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\"Images\n<\/p>\n

(Image credit: Ronny Jansson)<\/p>\n

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Jansson was born with clubfoot \u2013 feet curved into an unusual position \u2013 and has undergone 24 surgeries. Walking, standing and running had always been painful. Weight gain, he says, was hard to avoid. Since losing weight, keeping it off has been a challenge during the Swedish winter. \u201cThere\u2019s snow, extreme cold, and much less time on the roads,\u201d he says.<\/p>\n

Whenever his riding volume dropped, the weight crept back on. Eventually, he found a solution \u2013 lifting weights. \u201cAt first I did three sessions [of strength training<\/a>] a week,\u201d Jansson says. \u201cMostly free weights, some machines. I can\u2019t do everything because of my feet \u2013 deadlifts, for example [are impossible] \u2013 so I adapt.\u201d This winter he upped the ante to four or five sessions a week, complementing seven to 10 hours of riding during peak season. In 2024, he rode 6,666km \u2013 almost 300 hours.<\/p>\n

The difference wasn\u2019t just visible. It was functional. \u201cI feel so much better in my body,\u201d he says. \u201cI don\u2019t get nearly as tired as before.\u201d That became obvious during his solo endurance challenges<\/a>. Jansson regularly rides 24-hour events to raise money for charity. Last summer, he rode 480km in 27 hours. \u201cCompared to previous years, I noticed the difference straight away,\u201d he says.<\/p>\n

\u201cNo problems with my back or shoulders. I felt much stronger.\u201d Today, Jansson weighs around 96kg \u2013 much lighter than before, but more importantly, he is stronger and the strength work hasn\u2019t led to weight gain. His focus is no longer chasing a number. \u201cIt\u2019s about building a body that can handle riding,\u201d he says.<\/p>\n

Time-limited approach<\/p>\n

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\"rider\n<\/p>\n

Fuelling rides properly is essential to progress <\/p>\n

(Image credit: Philip Barker\u00a0for Future)<\/p>\n

Across the Atlantic, USA Cycling certified coach Will Kirousis (tri-hard. com) has witnessed many amateur riders pay the price of weight fixation. \u201cPeople hear \u2018race weight\u2019 and think there\u2019s a magic number. Often, they just keep eating less, and performance and health both suffer. You\u2019re better off slightly heavier and consistent than a little too light and unable to train,\u201d he says. The practice, he adds, has now taken on a pharmaceutical dimension. \u201cI\u2019ve had a handful of athletes using GLP-1s [weight loss drugs Ozempic, Wegovy and Mounjaro] while training for cycling<\/a> and triathlon,\u201d he says.<\/p>\n

Kirousis stresses that the cultural narrative is often exaggerated. While marketing around weight loss drugs promises dramatic transformations, most committed athletes aren\u2019t chasing overnight results. \u201cThe ones focused on health and performance over the long haul are usually fine with slower change.\u201d Where problems arise is when large training loads meet suppressed appetite. \u201cThe biggest challenge is fuelling,\u201d Kirousis says. \u201cTrying to do high training volume when you don\u2019t feel like eating is really hard. If you can\u2019t fuel or recover, you can\u2019t progress.\u201d<\/p>\n

His solution mirrors the growing consensus: treat weight loss as a time-limited phase, not a constant background process. Athletes starting medication are encouraged to begin in the off-season, learn how their body responds, and adjust expectations before chasing performance goals. \u201cWork, it needs fuel,\u201d Kirousis says. \u201cIf you try to do lots of work with less energy coming in, the body will fuel that with your own tissue.\u201d<\/p>\n

Keep it gradual <\/p>\n

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\"cyclist\n<\/p>\n

Protein intake should be prioritised during a fat-loss phase<\/p>\n

(Image credit: Daniel Gould for Future)<\/p>\n

If you want to lose weight without sacrificing performance, there are some \u201cnon-negotiables\u201d in Phillips\u2019s view. \u201cKeep the calorie deficit modest \u2013 around 500kcal per day on average \u2013 and think in weekly terms,\u201d he says. \u201cAim for slow, steady loss rather than rapid drops. The more aggressive the deficit, the greater the risk to training quality, recovery and lean mass.\u201d<\/p>\n

Protein intake is equally critical. \u201cConsume at least 1.6g\/kg\/day, and often 1.8-2.2g\/kg\/day during a fat-loss phase,\u201d Phillips advises. \u201cSpread it across the day, ensure each meal contains a meaningful amount, and include 30\u201340g after training.\u201d Just as important is fuelling key sessions. \u201cDon\u2019t try to diet through your hardest workouts,\u201d he says. \u201cTake on carbohydrates before and during intense sessions, and prioritise a proper post-training meal to support recovery.\u201d<\/p>\n

In terms of maintaining strength, riders should \u201ctrain muscles with two brief resistance sessions per week,\u201d Phillips continues. \u201cKeep them consistent, heavy enough to matter, and not so high-volume that they get in the way of riding.\u201d He suggests riders monitor performance and recovery, not just weight. \u201cIf power at a given effort is slipping, perceived exertion is climbing, or sleep and mood are worsening, adjust quickly. Fat loss can only be deemed successful if you can keep training productively.\u201d<\/p>\n

Problems arise when weight loss becomes the primary goal, rather than performance and well-being. Obsessing over the scales brings pressure, under-fuelling, and loss of enjoyment. McCubbin advises a broader view: \u201cFocus on building a body that works well on and off the bike. Performance comes from consistency, not chasing numbers.\u201d Perhaps the case of Ronny Jansson sums it all up best: some strength training, coupled with careful, focused and longer-haul weight management, is the key to balance. \u201cMy body feels better than ever,\u201d says Jansson. \u201cThat\u2019s what matters.\u201d How good you feel is the real metric of success \u2013 it\u2019s not about how little you weigh, but how well your body works.<\/p>\n","protected":false},"excerpt":{"rendered":"For generations of cyclists, the bathroom scales have held an outsized authority. Weight has been framed as destiny:…\n","protected":false},"author":2,"featured_media":434959,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,163,85,46],"class_list":["post-434958","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-il","tag-israel"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/434958","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=434958"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/434958\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/434959"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=434958"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=434958"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=434958"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}