Race Weight & Weight Loss for Runners: 15 Questions Answered

Matt answers 15 listener questions about race weight, weight loss, carb cycling, recovery, fueling and running performance.
PERSONAL LINKS
1:1 Running Coaching:
sweatelite.co/coaching/personalized-1-1
Running + Nutrition Coaching:
sweatelite.co/coaching/run-nutrition
Nutrition Coaching:
sweatelite.co/coaching/nutrition
Personalised Nutrition Meal Plan:
sweatelite.co/nutrition-meal-plans
Instagram:
instagram.com/mattinglisfox
Strava:
strava.com/athletes/6248359
Eastbound Running (Dynafish):
eastboundrunning.com
ABOUT THIS EPISODE
In this episode, Matt answers 15 questions submitted through YouTube about race weight, weight loss and running performance.
Topics include losing weight while maintaining training quality, carbohydrate cycling, calorie deficits during a marathon taper, post-workout fueling, finding your ideal race weight, losing fat versus muscle, GLP-1 medications and heart rate, creatine and water weight, and whether the same weight-loss approach can work for shorter-distance runners and triathletes.
Matt also shares his own experience dropping from around 86kg to 69kg, how body weight played a role in eventually breaking 2:20 for the marathon, and how he is approaching the final two weeks before the Melbourne Marathon.
Later in the episode, Matt gives an update on his Melbourne Marathon goal, testing the Puma Fast-R 3, the upcoming Dynafish launch in Australia, New Zealand and the UK, and his move to Lisbon for six months.
TIMESTAMPS
00:00 - Welcome and Scope
00:52 - Safety Disclaimer
01:56 - Why This Topic
05:00 - Sub-2:20 Breakthrough
09:49 - Post-Workout Carbs
11:34 - Calorie Deficit During a Marathon Taper
14:47 - Losing Muscle Mass
17:25 - GLP-1s and Heart Rate
20:46 - Weight Loss for Shorter-Distance Runners
27:23 - The Challenges for Triathletes
30:39 - Weekly Calorie Deficit Numbers
33:16 - Finding Your Ideal Race Weight
36:25 - Creatine and Water Weight
38:07 - Why Not Carb Load Every Day?
41:57 - Nutrition Coaching and Services
45:35 - Melbourne Marathon Update
47:11 - Dynafish Distribution Update
48:52 - Moving to Lisbon
49:24 - Final Wrap-Up
This episode discusses intentional weight loss and calorie restriction in the context of endurance performance. It is not intended for people with a history of eating disorders, RED-S or low energy availability, or anyone concerned they may be at risk of these conditions.