Unwanted weight loss

a ittle background - 39yo, 20+ yrs of training/racing, Cat 2, 6’2" and historically around 168lb for the last 10yrs.

I ramped up my training to around 80ish CTL this spring/summer just due to extra time on my hands, and after COVID, i eat alot more at home (ie, healthier/less junk), and consequently have dropped to 160lb. This isnt exactly what I wanted - i dont feel as good as I do around 165-168. I feel like I eat enough and Im not hungry, but obviously, i need/want to add some more calories.

Should i just add a meal replacement shake or something every day, or is there a healthier/better way to add a material amount of calories to my diet?

If you are having trouble consuming a larger volume of food to meet the extra calorie demand then shakes are a great way to do it because the liquid will make you feel less full. Assuming you lost the 8 lbs over several months then you aren’t looking to make up a huge calorie deficit.

You could just do a protein powder mixed with a carb powder, which is probably the easiest. But if you are worried about that not being healthy then you could whip up a quick smoothie with some frozen berries, yogurt, banana, etc.

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I have the same problem, so I started drinking a Huel shake every morning at work. It is predominantly oat-based with pea protein, and each shake is 400 calories. I add some chia seeds to thicken it up a bit and to add about another 100 calories or so. I shake them up with a couple ice cubes and drink them about 2-3 hours later and they have a great consistency by that point.

The shakes are a bit under $2 each when buying them in powdered form, a bit less when you use a referral link to get $15 off.

I’ve also had good luck in the past just making high calories shakes comprised of 2 cups whole milk, a scoop of whey protein, 2-4 tbsp of peanut butter, and a banana. I think that comes out to about 700-900 calories based on the amount of peanut butter.

  1. Fuel your workouts with more calories. By far the easiest source of calories is in the bottle.
  2. Cook your veggies and don’t try to fill up on high fiber foods