Module 4 Nutrition and Training Programs to Alter Body Composition

Question 1

What are some challenges in terms of measuring body composition?

Answer 1

• Getting accurate body composition measurements
• How to interpret the results
• Deciding whether to make body composition changes and, if so, what the body composition goal should be
• How to alter body composition with training and nutrition

Question 2

What are challenges athletes might face in changing body composition?

Answer 2

• Limiting energy intake is risky, especially since already active
• Eating disorders are common in some sports and the risk of promoting or worsening an eating disorder must be mitigated.
• Athletes are busy an may lack the time and skills to plan meals, prepare foods and eat structured meals.
• There is variation, by sport, in what is considered an optimal weight
• Fat loss and muscle gain are contradictory processes from a metabolic perspective
• genetic influences on body weight and composition
• Expectations may not match what is reasonably possible in terms of time required, magnitude of results, impacts on performance.

Question 3

Fat loss and muscle gain are contradictory processes from a
metabolic perspective

Answer 3

futile cycle
* One requires catabolism, the other anabolism

Question 4

How is the futile cycle prevented?

Answer 4

timing
* Usually want to gain muscle first and then work on fat loss once the muscle is built

Question 5

What does setting the goal mean?

Answer 5

defining the end indicator

Question 6

What should the goal be?

Answer 6

alter body composition while:
* Maintaining or enhancing optimal performance
* Promoting and maintaining overall health while decreasing risk of injury

Question 7

Why is BMI not good assessment tool?

Answer 7

BMI is insensitive to body composition, particularly where the individual is carrying larger amounts of muscle mass than the BMI formula was validated on.

Question 8

What are things to consider when setting the goal?

Answer 8

• Time available to reach goal
• How much of a change in mass per week

Question 9

When are body composition changes best addressed?

Answer 9

In the offseason!

Question 10

What is often the result of body composition changes with major energy restrictions?

Answer 10

• Typically when we restrict calorie intake, we lose muscle mass & fat mass
• Typically when we return to our habitual caloric intake we regain mostly fat mass and some muscle mass

Question 11

How does muscle loss impact BMR?

Answer 11

detrimental to the BMR
* BMR has gone down since less muscle so body compensates with being better at storing fat.

Question 12

Impact of hypocaloric eating on muscle mass and MPS

Answer 12

a greater proportion of amino acids are catabolized for energy production, resulting in fewer amino acids available for muscle anabolism.
* muscle mass loss parallels the degree and duration of the energy deficit that is incurred.

Question 13

Recommended protein intake for energy balance with strength training

Answer 13

During energy balance, protein intakes of 1.6 g/kg/day maximize the hypertrophic potential of skeletal muscle following a resistance-training intervention.

Question 14

a greater proportion of amino acids are catabolized for energy production, resulting in fewer amino acids available for muscle anabolism.

Answer 14

hypocaloric eating

Question 15

main drivers of MPS

Answer 15

• Resistance Exercise/ Weight training
• Increased Protein Intake

Question 16

Effect of ER on strength training

Answer 16

ER impairs resistance training gains in lean mass but not strength

Question 17

How might muscle mass be preserved during period of energy restriction?

Answer 17

Protein intakes of ~2.3–3.1 g/kg/day when paired with resistance exercise, may help to preserve muscle mass during periods of energy restriction.
* Leaner individuals with resistance-training experience who are more vulnerable to losing lean body mass during energy restriction should aim for the higher end of this range.

Question 18

What are some challenges of really high protein intake during calorix restriction?

Answer 18

• Cost
• Need to structure/plan eating to hit protein intake targets
• Need to rely on supplemental/concentrated sources of protein

Question 19

Caloric goal for gaining lean muscle

Answer 19

Create a calorie surplus (hypercaloric diet)
* ~0.5 lb per week
* It is best to establish a baseline from what the individual is already consuming and add to this regimen (250 to 500 additional kcal/day or 10 to 20% above typical calorie intake)

Question 20

Protein goal for gaining lean muscle

Answer 20

Aim for a protein intakes of approximately 1.6 g/kg/day spread evenly throughout the day to promote positive nitrogen balance.

Question 21

Carbohydrates and Fat goals for gaining lean muscle

Answer 21

Carbohydrates should be the focus of the remaining calorie surplus demands when considering fat intake levels should remain at 20-35% of kcals

Question 22

Exercise goals for gaining lean muscle

Answer 22

• A progressive resistance training aimed at volumes to promote muscle hypertrophy
• HIIT may be more appropriate over slow, steady aerobic training

Question 23

Caloric goal for losing fat mass

Answer 23

Create a moderate calorie deficit (hypocaloric diet)
* 1-2 lbs per week
* It is best to establish a baseline from what the individual
is already consuming and subtract from this regimen (250 to 500 less kcal/day or 10 to 20% below the typical calorie intake)

Question 24

protein goal for losing fat mass

Answer 24

Levels of 2.3-3.1 g/kg bodyweight spread evenly throughout the day including a pre-sleep bolus have been found to be protective of lean mass loss

Question 25

Carbohydrates and fats goal for losing fat mass

Answer 25

Carbohydrates and fat may be reduced from baseline to achieve the necessary caloric deficit
* However, enough carbohydrates to maintain performance should be encouraged

Question 26

Exercise goal for losing fat mass

Answer 26

• A resistance training program to limit muscle atrophy
• Slow, steady, aerobic training with a mixture of HIIT (Walking on treadmill at 12 incline at slow speed)

Question 27

Caloric goal for gaining fat mass

Answer 27

Make sure athletes are meeting daily calorie demands (calorie balance) for optimal energy availability
* Optimal energy availability = >40 kcal/kg FFM/d (males) & >45 kcal/kg FFM/d (females)
* Low energy availability= < 30 kcal/kg/FFM/d

Question 28

Protein goal for gaining fat mass

Answer 28

1.2-2.0 g/kg bodyweight spread evenly throughout the day

Question 29

carbohydrate and fat goal for gaining fat mass

Answer 29

• Depending on tolerance and activity level, carbohydrates may be as high as 6-12 g/kg
• Fat intake should not be below 20-35% of kcals

Question 30

Exercise goal for gaining fat mass

Answer 30

May be decreased to promote optimal EA. If unable to limit energy expenditure from training, eliminate any extra sessions

Question 31

Strategies for weight loss for athletes

Answer 31

• Adopt a Low Energy Dense Diet
• Appropriately Time Meals and Snacks
• Set Realistic Goals

Question 32

Calculation for energy density

Answer 32

Question 33

low energy dense diet for weight loss

Answer 33

Low energy dense foods are typically higher in fibre and water and lower in fat
* A 10% decrease in dietary energy density will result in a 10% decrease in energy intake
* Promotes fullness
* Reduces the reliance on portion control and counting calories
* Nutrient rich

Question 34

Timing meals and snacks for weight loss

Answer 34

Goal is to limit feelings of hunger and risk of hypoglycemia.
* Athletes should aim to eat something roughly every 2 to 3 hours during the waking part of their day.
* Approximately 3 meals and 3 snacks
* Consider the timing of training sessions and games

Question 35

Setting realisitic goals for weight loss

Answer 35

One to two pounds per week or losses of ~0.7% body weight/week (on average) is a realistic goal for fat loss that limits loss of LBM.
* Time fat loss activities to the off season
* Identify a realistic body composition goal (not BW goal)

Question 36

Strategies for muscle gain

Answer 36

• Consistency and Timelines
• Dietary Strategies

Question 37

Consistency for muscle gain

Answer 37

Athletes need to allow time for the body to develop new cells
and tissues - time, patience, consistency

Question 38

timeline for muscle gain

Answer 38

timing matter
When significant changes in body composition are made, it is
favorable to make changes in the off / pre-season since the demands of competition and travel will make consistent body composition changes more difficult to achieve.

Question 39

dietary strategies for muscle gain

Answer 39

• Increase protein and leucine intake
• Spread evenly throughout the day
• Plan ahead – outline meals and snacks for the week (more likely to eat the volume of food and protein needed to see gains)
• Shop at least once per week to have extra calories readily available.
• be prepared to carry foods with them to support consistent intakes of total calories and protein across the day.