What is suggested for an athlete experiencing loss in mass and performance decline?

• A. Increase protein to 50%.
• B. Double the fat intake and adjust macros to 23% protein, 31% carbohydrate, 46% fat.
• C. Double carbohydrates.
• D. Decrease total calories.

Answer: (B)

When an athlete is losing mass and performance, the priority is to restore energy availability and support lean tissue while still fueling training. Increasing total calories is essential, and using fat as the primary way to raise intake makes sense because fat is the most calorie-dense macronutrient, allowing a larger energy boost without requiring excessive food volume. Keeping protein around a moderate level (about 23%) helps protect and repair lean tissue, while a practical portion of carbohydrates (about 31%) provides the glycogen needed for training intensity. The resulting distribution—high fat with adequate protein and moderate carbs—aims to achieve a caloric surplus that supports mass gain without sacrificing performance.

Doubling protein alone would skew the diet, potentially limiting carbohydrate availability and overall energy; doubling carbohydrates would raise energy but not as efficiently maximize caloric surplus via density; and decreasing total calories would worsen mass loss.