'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

For many cyclists, the pursuit of an ideal race weight has long been seen as a key to improved performance, with lighter bodies often equated to greater speed and climbing ability. However, this perspective primarily applies to elite riders competing in mountainous Grand Tours, where power-to-weight ratio is crucial. For the majority of cyclists—whether participating in sportives, time trials, or club rides—maintaining muscle mass and proper fuelling is far more important than simply reducing the number on the scales. Muscle contributes to sustained power, fatigue resistance, and overall health, making it a vital asset rather than unwanted bulk. Experts emphasise that genetics play a significant role in a rider’s natural body composition, with some individuals predisposed to lower body fat and lighter builds. Alan McCubbin, a nutrition specialist, highlights that losing weight without preserving muscle can actually diminish power output, especially on flat terrain where weight loss has minimal impact on performance. Moreover, muscle mass is essential for short, intense efforts such as punchy climbs and classics races, which are often won by more muscular riders rather than the lightest climbers. This challenges the widespread cycling culture that idolises skinny riders above all else. The recent trend towards rapid weight loss through fasting, appetite suppressants, and extreme dieting poses additional risks to cyclists’ performance and health. McCubbin warns that aggressive calorie deficits can impair training quality, reduce recovery, and increase injury risk by causing muscle loss. Maintaining a moderate calorie deficit—around 500 kcal per day—alongside adequate protein intake and resistance training is recommended to protect lean mass while losing fat. Proper fuelling, especially carbohydrate consumption before and during intense sessions, is also critical to sustain training intensity and muscle retention. Professor Stuart Phillips further explains that muscle preservation alone does not guarantee performance maintenance; training quality and recovery must also be prioritised. He advocates for periodised nutrition strategies that focus on fuelling hard sessions and creating energy deficits on easier days rather than chronic under-fuelling. Strength training remains a key component for retaining neuromuscular performance during weight loss, helping riders maintain power without necessarily increasing muscle size. Ultimately, a balanced approach that values muscle and smart fuelling over mere weight reduction offers the best path to long-term cycling success and health.