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Nutrition

LOSE WEIGHT
VS GAIN FTP

QUICK VERDICT

If your body fat is above 15% (men) or 22% (women), weight loss is the faster path to better W/kg. If you're already lean, FTP gains are the only safe lever. Most riders benefit from doing both simultaneously using the fuel-for-the-work-required approach.

SIDE BY SIDE

FEATURELOSE WEIGHTGAIN FTP
Speed of improvementFast (weeks)Slow (months)
SustainabilityRisk of muscle lossPermanent adaptation
Performance riskCan lose power if done wrongNo downside risk
Effort typeNutrition disciplineTraining discipline
Best when body fat >15%Highest ROIAlso helps
Best when already leanDangerous (RED-S risk)Only safe option

CHOOSE LOSE WEIGHT IF

  • ✓Riders with body fat above 15%
  • ✓Riders who haven't changed nutrition habits
  • ✓Post-winter body composition reset
  • ✓Riders using fuel-for-the-work-required framework

CHOOSE GAIN FTP IF

  • ✓Lean riders (under 12% body fat)
  • ✓Riders with strong nutrition already
  • ✓Early-season base building
  • ✓Riders adding structured training for the first time
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