Expert: Ryan Hale - 12/23/2009

Question
Hi Ryan -

I am a competitive cyclist. I've been racing for the past five years and for about the same amount of time have been obsessive about my weight. I tried to eat around 1200 calories net each day and was extremely uncomfortable around food. I think I messed up my metabolism and also I would only have about two periods per year. I am 18, 5'5' and weigh around 145 pounds now - actually I haven't weighed myself in awhile because I've been trying to eat like a normal person and have been much happier doing it. It's so far been going well but every once in awhile I start to get a little anxious because I've gained some weight since trying to eat normally. I eat regular meals now, not just snacks every once in awhile, I eat all kinds of foods but still pretty healthy and I make myself eat at least something every 3-4 hours because I've heard that helps get your metabolism back in order. But I'm never hungry and I'm not sure when or how much to eat and I'm getting nervous that I will just keep gaining weight or at least have to resign myself to being a little overweight. Although if this were the case I don't think it would matter ultimately; I am way way happier now and could never go back to the stress and anxiety of disordered eating.

So I guess my questions are: can I fix my metabolism? How long will it take? What can I do to get back to being hungry like a normal person?

Thanks for all your help!!

Answer
Rhiannon-  You are like the most perfect case who has ever written in.  You are active and even competitive, you are eating healthy, you are eating every few hours, and you seem really happy with things!  That's a terrific place to start.  As a competitive cyclist, you may have realized that the 98 pound, smaller riders may do well when the road points upward and you are going up a long climb, but they aren't that good at other areas of racing (time trials, track racing, sprints, or long hard races especially over rough terrain).  It is not that beneficial for other areas of your life ( I know I professional rider who was talking about remodeling his house, he said as a pro cyclist, he couldn't even managed to carry the building material or swing a hammer hard enough to tear out the old material out of his house).  If you are getting a pay check to be a tiny hill-climber then that's a choice one has to make, but if you just enjoy riding and racing and being fit, then it doesn't benefit you to try to be as tiny as possible.

I would suggest doing some other activities like yoga or pilates, doing some weight lifting, and trying some new activities for "active" rest such as swimming, dance, or elliptical.  Especially now in the off season, do some other activities and concentrate on overall fitness.  Cycling is considered a non-gravity dependant exercise, that means there is no stress your your bones.  As someone getting over an eating disorder, you are at risk for osteoporosis.  Cyclists are also at risk because they rarely do any other activities.  So, it is important to mix up your routine a little.

As for your diet, it sounds like you are doing the right things.  I wouldn't get too upset about not experiencing hunger.  Since you are eating every 3-4 hours, you are on a good eating schedule (especially for an athlete).  The point is to not be so hungry that you eat more than necessary.  The body builders I work with tell me that they know they are losing size if they are ever hungry and that's why they eat every few hours, to keep their mass.  If you have a lot of time in between meals, your body starts to consume calories in the form of muscle and fat.  So they never allow themselves to get to that point, even waking up in the middle of the night for a meal!  For you, I would make sure that my in between meals are not  huge.  Eat a little each time.  You shouldn't feel over stuffed, but you won't really be very hungry either.  Also, make sure you don't limit fresh fruit or veggies.  Those are great "in-between" meals.

If you are concerned about your caloric needs when you are riding or on rest days, you can find out by having your basil metabolic rate tested.  That's a test that determines how many calories your body needs if all you did was lay in bed all day.  From that point, you can determine how many calories you need to fuel your activities (both everyday activities and exercise).  That will give you a good idea of how many calories are appropriate on your days off, on hard riding days and on days you go swimming or do yoga or something.  

You don't want to get too hung up on the numbers though, especially since you are happy with your life now.  Your metabolism is like the thermostat on your house, you set it for the temperature you want the house to stay at... someone who has had an eating disorder is like going up to the thermostat and turning it up one minute and down the next, back up , and then back down.  It will take a while for the temperature to return to normal once you set it and leave it alone.  Your metabolism needs to be in a "normal" kind of eating and exercise pattern before your body will be able to say "oh, ok this is what a normal amount of food is each day and this is how much exercise I can expect her to do each day."
Once your body "knows" what to expect, your set-point (or your metabolism in other words) will be better able to react.

It will take some time.  In the mean time, it is great that you are happy riding and racing and eating the way you are now.  Don't get caught up too much in the numbers or let your eating pattern run your life now that you have a handle on it.  Try mixing up your activities a little, continue with the eating pattern that you described to me and enjoy being fit and healthy!