I am 24 years old and weigh 118 pounds. Have been competing in triathlons for a bout 2 years now. Doc says I need to try to stay above 120 pounds, but with my weekly hours of training I find it very hard to do. Eat more? Supplements to go along with food? More strength training? I have always been as they say a “wiry” body type. Just looking for some options.
Are you 4’2"?
I am 5’4’’
.
I am 5’4’’
Assuming you do not have some medical condition or nutritional deficiency, there should be no problem staying your current weight, and your current weight is probably a good one for endurance sport.
Maybe you can ask your doctor why exactly, and/or get a second opinion and make an informed decision.
Embrace the wirey-ness! I’m 5’10" and only a few lbs heavier than you. My docs have no issues with it. Maybe get a second opinion, but as long as you’re not passing out during workouts you’re probably ok.
So 118lbs at 5’4"… that’s 1.84lbs per inch.
I’m a fair bit taller, but I’m about 1.9lbs per inch and quite lean.
I have to work pretty hard to stay that “heavy”, but that sort of complaint doesn’t win a lot of love on Slowtwitch. 
As a 36-year old male I don’t bother with any real strength training, although I did a lot when I was 18. The problem is that building and maintaining muscle is very difficult (depending on body type) and energy-intensive. I quit my attempt at bodybuilding when I was on about 8000 calories a day and only building muscle at a VERY low rate. I weighed about 10-15lbs more then than I do now. I do okay maintaining my current muscle mass without weights and I’m not worried about my strength. As I get a bit older I’m probably going to want to reintroduce some strength training.
What helps me is making sure I eat, and eat appropriately. Breakfast is a must. I have healthy, calorie-dense snacks through the day. I ensure that my lunch is high-cal. At dinner I eat for 2 (three on heavy workout days). If timing permits I eat 4 meals instead of 3 (usually first lunch and second lunch), just so it’s easier to keep the calories coming.
Most importantly, I try to stay on top of post-workout recovery food. Other than post-recovery I don’t focus on protein (and largely eat vegetarian). If you’re eating real food and a lot of calories, you’ll get plenty of protein.
There doesn’t seem to be anything abnormal about your weight, given your height. As long as you’re not losing muscle mass through training then you sound perfectly normal and healthy to me.
I could up my caloric intake, and I do when my training goes up. I do need to get better and getting fuel right after workouts. I feel good about my weight and where I am at, I will be getting a body composition test done soon to see what my body looks like. Thanks for all the input.
I could up my caloric intake, and I do when my training goes up. I do need to get better and getting fuel right after workouts. I feel good about my weight and where I am at, I will be getting a body composition test done soon to see what my body looks like. Thanks for all the input.
I went through this, I was 117 at 5’8" last year. Today I am 130-133 and feel significantly better than I have ever. I ended up talking with a nutritionist (core diet). They helped me gain weight, fuel workouts and recover better. What it came down to for me was better recovery and more calories through out the day. Good luck.
I could up my caloric intake, and I do when my training goes up. I do need to get better and getting fuel right after workouts. I feel good about my weight and where I am at, I will be getting a body composition test done soon to see what my body looks like. Thanks for all the input.
I went through this, I was 117 at 5’8" last year. Today I am 130-133 and feel significantly better than I have ever. I ended up talking with a nutritionist (core diet). They helped me gain weight, fuel workouts and recover better. What it came down to for me was better recovery and more calories through out the day. Good luck.
Similar experience to report. In 2012, I dipped under under 137 lbs at 6’ tall (18.5 BMI, 1.9 lbs/in) and scarcely broke 140 lbs for a couple years. I seemed to be fit, but in retrospect there were lots of red flags. My cycling and swimming development plateaued, I had chronic insomnia, looked like crap and experienced crushing fatigue at random. Following many months of overreaching in training, a blood test showed that testosterone, iron and other markers were beat down to geriatric levels.
Long story short, this year I purposely gained 5, then 10+ lbs, and continued to see improvements in pretty much every aspect of life (read more: Fatter and Faster? Finding My Racing Weight). I had a breakthrough triathlon season, including a sub-4 hour HIM. I’m taking my elite card this season. I discovered that my 6’ tall body is way happier and higher performing at 150 lbs than under 140.
The OP at 118 lbs and 5’4" has a 20.3 BMI and 1.84 lbs/in. That’s borderline for a performance-minded triathlete, and possibly not a healthy weight to sustain year-round. However, racing weight is very individual. IME, most adults don’t get that skinny by chance/genetics; it takes a concerted effort driven by their (sometimes misguided) perception of what it takes to optimize performance, and in some cases, disordered eating habits.
For reference:
BMI of some male pro IM triathletes (20.4-25.2 BMI)
2013 Kona Top 15 Men Bike (You can calculate BMIs from height/weight provided.)
Tour de France cyclists 2006 and 2008
BMI of elite runners
Four years ago, I was hovering around 118; I’m 5’6", and wanted to put some more (good) weight on. The main change I made in my life was my eating. I’d consider myself a hard gainer, and even if I spent hours lifting, it was the eating that helped me put weight on. Every workout ends with a protein shake with at least 30 grams of protein. I try to eat my ‘normal’ required food for the day, and replace every calorie I burn in any workout. And then some. My co-workers would argue that I eat more than the 4 of them combined. Today, I sit at about 140. Bonus, I also fill out shirts a bit better!
If you’ve got the extra time in your training schedule, I also spent some time doing Olympic lifting. I worked with a nearby gym/trainer who helped me learn how to do proper technique in the chin-up, overhead press, deadlift, squat, etc. Some of the exercises were very crossfit-esque, but without a clock. The focus was on lifting very heavy, 3-5 reps, 4-5 sets and shutting down the set when form slipped. My body fat at the time hovered around 8-10%, and my weight climbed to just short of 150. And boy did that help my swimming.
Good luck!
Puts you at a BMI of about 19.9
That’s about where I’m at: Great for running, no harm for swimming, an absolute disaster for cycling (except in the high mountains).
Keep your weight where it is, work towards a 380 ftp, and make a living being a pro cyclist.
Lift some things. Try weights and/ or sandwiches.
Similar experience to report. In 2012, I dipped under under 137 lbs at 6’ tall (18.5 BMI, 1.9 lbs/in) and scarcely broke 140 lbs for a couple years. I seemed to be fit, but in retrospect there were lots of red flags. My cycling and swimming development plateaued, I had chronic insomnia, looked like crap and experienced crushing fatigue at random. Following many months of overreaching in training, a blood test showed that testosterone, iron and other markers were beat down to geriatric levels.
While it’s great that you found that this was a problem for you and have corrected, it’s not necessarily a problem for others. I’m getting regular blood tests (among other tests) due to an unrelated medical condition and at 5’10" and somewhere between 132 and 135lbs depending on the day, I have pretty much zero in the way of “red flags”. Other than an annoying tendency to leak fluid into my retinas I’m the very picture of health. Mind you, at 1.9lbs/inch I’m at a slightly higher BMI than you were and the OP is even higher than that.
It’s definitely a good thing to get checked out by a doctor and have appropriate tests. Keep an eye out for the “red flags”. Not everyone will have those red flags though, but it’s sometimes good to ask a close friend as they won’t lie to you in the same way we often lie to ourselves.
Long story short, this year I purposely gained 5, then 10+ lbs, and continued to see improvements in pretty much every aspect of life (read more: Fatter and Faster? Finding My Racing Weight). I had a breakthrough triathlon season, including a sub-4 hour HIM. I’m taking my elite card this season. I discovered that my 6’ tall body is way happier and higher performing at 150 lbs than under 140.
I assume that this weight gain was a mix of fat and muscle?
Two questions:
- Roughly what was your % body fat before and after the weight gain?
- How did you achieve the weight gain (caloric intake only? reduced training volume and increased strength training?)
The OP at 118 lbs and 5’4" has a 20.3 BMI and 1.84 lbs/in. That’s borderline for a performance-minded triathlete, and possibly not a healthy weight to sustain year-round. However, racing weight is very individual. IME, most adults don’t get that skinny by chance/genetics; it takes a concerted effort driven by their (sometimes misguided) perception of what it takes to optimize performance, and in some cases, disordered eating habits.
On what planet is a BMI of 20.3 “borderline” and “possibly not healthy”? I understand that BMI is not a great indicator of physical condition (although it’s often a reasonable place to start) but 20 is totally normal. If everything else checks out then a BMI of 20 is absolutely no cause for concern (117lbs at 5’8", like yorkcb7 was, is a tad concerning).
Sure the OP isn’t built like top male ironman pros, but we shouldn’t impose the body composition of leading pros on the wider population. And frankly, suggesting “disordered eating habits” just because someone is skinny is a real stretch.
In your experience most adults don’t get that skinny by chance and genetics… Great, in my experience most adults get larger than a BMI of 20 because they like their couch and their Doritos. Some of us are slight of build naturally and when active just don’t weigh that much, despite eating lots and eating well. Again, I’m glad that you’re feeling better, racing better and have found a healthier weight for you - just be aware that your experience may well not be typical (and shouldn’t be generalized). Eating and body image disorders are terrible things and suggesting that because someone is light they have a disorder is poor form. Awareness is great, projection isn’t.
Disclaimer: I’m not trying to be a dick here (although sometimes that happens anyway), and having your experience here is valuable, but I’ve known a couple of people with eating disorders and there are worlds of difference between skinny and healthy, skinny and unhealthy (a very common category) and skinny with an eating disorder. All three are entirely possible but 118lbs at 5’4" isn’t a red flag by itself and suggesting eating disorders where they likely don’t exist is a terrible idea.
It was not an ultimatum “gain more weight or you will die!” kind of thing, just a suggestion to try and stay about 120 pounds to try to help keep immune system and things healthy. Finding out my BMI will help me figure out a little better where I am at. I do eat a lot of calories (good ones too) throughout the entire day. Sounds like more strength training will not really do much especially as it won’t really help me with my goal of 70.3 Nevada in October. Sounds like my best bet is to embrace the wiry life and use it to my advantage in the endurance world. I do have a background in swimming and this is the perfect body type for swimming as you don’t have bulging muscle (I mean of course “I” do…j/k) to sink you but enough to go and go and go. Seems like the area to gain muscle would be the legs as all three disciplines require leg strength. That’s probably where I need to focus to try and elevate from “chicken leg” status.
Try adding in some “bad calories”. Not a ton, and not something everyday - but don’t shy away from that peanut butter filled cupcake or that gallon of moose tracks.
Similar experience to report. In 2012, I dipped under under 137 lbs at 6’ tall (18.5 BMI, 1.9 lbs/in) and scarcely broke 140 lbs for a couple years. I seemed to be fit, but in retrospect there were lots of red flags. My cycling and swimming development plateaued, I had chronic insomnia, looked like crap and experienced crushing fatigue at random. Following many months of overreaching in training, a blood test showed that testosterone, iron and other markers were beat down to geriatric levels.
While it’s great that you found that this was a problem for you and have corrected, it’s not necessarily a problem for others. I’m getting regular blood tests (among other tests) due to an unrelated medical condition and at 5’10" and somewhere between 132 and 135lbs depending on the day, I have pretty much zero in the way of “red flags”. Other than an annoying tendency to leak fluid into my retinas I’m the very picture of health. Mind you, at 1.9lbs/inch I’m at a slightly higher BMI than you were and the OP is even higher than that.
It’s definitely a good thing to get checked out by a doctor and have appropriate tests. Keep an eye out for the “red flags”. Not everyone will have those red flags though, but it’s sometimes good to ask a close friend as they won’t lie to you in the same way we often lie to ourselves.
Agreed, as I pointed out, racing weight is highly individual. People find success in triathlon with a remarkably broad range in weight and body composition compared to some other sports. In my case, it’s impossible to say whether my blood test results were the result of inappropriate training, unsustainably low weight, insomnia or other factors. It’s all a big tangled mess. My body weight/composition may not have been problematic if I weren’t subjecting myself to so much stress.
Long story short, this year I purposely gained 5, then 10+ lbs, and continued to see improvements in pretty much every aspect of life (read more: Fatter and Faster? Finding My Racing Weight). I had a breakthrough triathlon season, including a sub-4 hour HIM. I’m taking my elite card this season. I discovered that my 6’ tall body is way happier and higher performing at 150 lbs than under 140.
I assume that this weight gain was a mix of fat and muscle?
Two questions:
- Roughly what was your % body fat before and after the weight gain?
- How did you achieve the weight gain (caloric intake only? reduced training volume and increased strength training?)
Yes, I gained both fat and muscle. I argue that it’s worth erring slightly on the side of caution with body fat, unless you have access to a team of sports doctors monitoring your condition. The penalty is small and far outweighed by the potential risks if you push things a little too far. I’ve come to see a little extra body fat as an insurance policy against potential hormonal and immune system issues.
- Unfortunately, I do not know since I was never tested. I won’t make a wild ass guess, but judging from a photo like this, I would say easily single digits (?). Again, perhaps not by itself problematic, but a contributing stressor to a greater problem.
- After my little post-blood test meltdown in December 2012, I quickly gained ~5 lbs by reducing training volume ~40% and slashing intensity for several weeks. I tested out my new weight for a while and saw good results, so I gradually gained another 5+ lbs (graph of 2012-2013 weight). I trained more and harder than ever before in 2013 (avg. 19.6 hours/week), maintained the same vegetarian diet, but ate more of everything. No supplements, extra protein, etc. Just lots of healthy, unprocessed food. I do not strength train other than a very minimal core routine.
The OP at 118 lbs and 5’4" has a 20.3 BMI and 1.84 lbs/in. That’s borderline for a performance-minded triathlete, and possibly not a healthy weight to sustain year-round. However, racing weight is very individual. IME, most adults don’t get that skinny by chance/genetics; it takes a concerted effort driven by their (sometimes misguided) perception of what it takes to optimize performance, and in some cases, disordered eating habits.
On what planet is a BMI of 20.3 “borderline” and “possibly not healthy”? I understand that BMI is not a great indicator of physical condition (although it’s often a reasonable place to start) but 20 is totally normal. If everything else checks out then a BMI of 20 is absolutely no cause for concern (117lbs at 5’8", like yorkcb7 was, is a tad concerning).
Sure the OP isn’t built like top male ironman pros, but we shouldn’t impose the body composition of leading pros on the wider population. And frankly, suggesting “disordered eating habits” just because someone is skinny is a real stretch.
In your experience most adults don’t get that skinny by chance and genetics… Great, in my experience most adults get larger than a BMI of 20 because they like their couch and their Doritos. Some of us are slight of build naturally and when active just don’t weigh that much, despite eating lots and eating well. Again, I’m glad that you’re feeling better, racing better and have found a healthier weight for you - just be aware that your experience may well not be typical (and shouldn’t be generalized). Eating and body image disorders are terrible things and suggesting that because someone is light they have a disorder is poor form. Awareness is great, projection isn’t.
Sorry, I could have been clearer here. I meant that a BMI of 20.3 is “boderline” relative to the limited available data on elite long course triathletes. That serves as a rough, albeit imperfect, guideline of what it takes to excel at our sport. You are right that BMI is a poor indicator, and I assume that comparisons are even less meaningful at the tall and short end of the spectrum.
I also assumed (incorrectly) that everyone is strictly trying to optimize their triathlon performance, which is obviously not the case. I do maintain that for some athletes, a long-term BMI of ~20 may not be optimal for triathlon performance, or for health. For ectomorphs like you and I, no problem, but others would have trouble.
I am not trying to “generalize” my experience, merely sharing my N=1. I think I took care to make this quite clear.
Disclaimer: I’m not trying to be a dick here (although sometimes that happens anyway), and having your experience here is valuable, but I’ve known a couple of people with eating disorders and there are worlds of difference between skinny and healthy, skinny and unhealthy (a very common category) and skinny with an eating disorder. All three are entirely possible but 118lbs at 5’4" isn’t a red flag by itself and suggesting eating disorders where they likely don’t exist is a terrible idea.
No offence taken. I enjoy seeing people called out on questionable or contentious statements.
I beg to differ with the statement in bold. The distinction is not always obvious, especially for athletes, who tend to confuse health and fitness. And the line between restricting calories to reach/maintain race weight, disordered eating habits and clinical eating disorders can be razor thin. For example: Sub-clinical eating disorder characteristics among male and female triathletes
To be clear, I am not suggesting that the OP has an eating disorder. I just think that this topic should enter into any discussion about weight in endurance sports. I have seen first hand the terrible damage eating disorders can cause to athletic careers and lives. Although it only applies to a small subset of athletes, it’s worth mentioning if it helps some forum reader recognize a problem. As it stands right now, disordered eating/eating disorders are a provocative, almost taboo, subject among athletes. That silence causes a lot of harm.
My advice for super skinny triathletes is to experiment with weight if they haven’t already. Don’t take it for granted that skinnier is necessarily better/faster, as I did. That’s all.
Thanks for your perspective.
My husband has some difficulty loosing too much weight since taking up triathlon. As someone else said, calorie dense snacks work well. His favs are:
-full fat yogurt with berries, a little vanilla protein powder and splenda (splenda because his blood sugar tends to be slightly elevated and he has a family history of diabetes)
-sliced apple with peanut butter to dip it in
-nuts
-sandwich wraps are easy to make and take. I add chicken, greens, tomato, cheese and sneak in some avacado (he’s not a fan but its a great high quality fat).
Good luck. Wish you guys could figure out a way to let the rest of us donate our spare pounds!
this works
.
I am 24 years old and weigh 118 pounds. Have been competing in triathlons for a bout 2 years now. Doc says I need to try to stay above 120 pounds
Did your doc give a reason? Endurance athletes are very different to the general population and should be treated as such. Being light is an awesome asset that you should not give up just because your doctor is basing his opinion on a BMI chart or something. If my doctor told me that, I’d take it as a compliment and I’d know that I’m just a few kg from getting to race weight. There is no reason to have extra weight or muscle size. You need to be strong yes, but strength does not equal muscle mass. Extra muscles don’t get you anything in a tri (besides looking good in the finisherpix)