Module 4 Nutrition and Training Programs to Alter Body Composition Flashcards
What are some challenges in terms of measuring body composition?
- 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
What are challenges athletes might face in changing body composition?
- 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.
Fat loss and muscle gain are contradictory processes from a
metabolic perspective
futile cycle
* One requires catabolism, the other anabolism
How is the futile cycle prevented?
timing
* Usually want to gain muscle first and then work on fat loss once the muscle is built
What does setting the goal mean?
defining the end indicator
What should the goal be?
alter body composition while:
* Maintaining or enhancing optimal performance
* Promoting and maintaining overall health while decreasing risk of injury
Why is BMI not good assessment tool?
BMI is insensitive to body composition, particularly where the individual is carrying larger amounts of muscle mass than the BMI formula was validated on.
What are things to consider when setting the goal?
- Time available to reach goal
- How much of a change in mass per week
When are body composition changes best addressed?
In the offseason!
What is often the result of body composition changes with major energy restrictions?
- 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
How does muscle loss impact BMR?
detrimental to the BMR
* BMR has gone down since less muscle so body compensates with being better at storing fat.
Impact of hypocaloric eating on muscle mass and MPS
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.
Recommended protein intake for energy balance with strength training
During energy balance, protein intakes of 1.6 g/kg/day maximize the hypertrophic potential of skeletal muscle following a resistance-training intervention.
a greater proportion of amino acids are catabolized for energy production, resulting in fewer amino acids available for muscle anabolism.
hypocaloric eating
main drivers of MPS
- Resistance Exercise/ Weight training
- Increased Protein Intake
Effect of ER on strength training
ER impairs resistance training gains in lean mass but not strength
How might muscle mass be preserved during period of energy restriction?
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.
What are some challenges of really high protein intake during calorix restriction?
- Cost
- Need to structure/plan eating to hit protein intake targets
- Need to rely on supplemental/concentrated sources of protein
Caloric goal for gaining lean muscle
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)
Protein goal for gaining lean muscle
Aim for a protein intakes of approximately 1.6 g/kg/day spread evenly throughout the day to promote positive nitrogen balance.
Carbohydrates and Fat goals for gaining lean muscle
Carbohydrates should be the focus of the remaining calorie surplus demands when considering fat intake levels should remain at 20-35% of kcals
Exercise goals for gaining lean muscle
- A progressive resistance training aimed at volumes to promote muscle hypertrophy
- HIIT may be more appropriate over slow, steady aerobic training
Caloric goal for losing fat mass
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)
protein goal for losing fat mass
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
Carbohydrates and fats goal for losing fat mass
Carbohydrates and fat may be reduced from baseline to achieve the necessary caloric deficit
* However, enough carbohydrates to maintain performance should be encouraged
Exercise goal for losing fat mass
- 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)
Caloric goal for gaining fat mass
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
Protein goal for gaining fat mass
1.2-2.0 g/kg bodyweight spread evenly throughout the day
carbohydrate and fat goal for gaining fat mass
- 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
Exercise goal for gaining fat mass
May be decreased to promote optimal EA. If unable to limit energy expenditure from training, eliminate any extra sessions
Strategies for weight loss for athletes
- Adopt a Low Energy Dense Diet
- Appropriately Time Meals and Snacks
- Set Realistic Goals
Calculation for energy density
low energy dense diet for weight loss
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
Timing meals and snacks for weight loss
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
Setting realisitic goals for weight loss
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)
Strategies for muscle gain
- Consistency and Timelines
- Dietary Strategies
Consistency for muscle gain
Athletes need to allow time for the body to develop new cells
and tissues - time, patience, consistency
timeline for muscle gain
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.
dietary strategies for muscle gain
- 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.
