Weight loss

Question 1

there is limited data describing the impact of body comp on ______ AND definitive justification that ___ ____ will enhance performance is also lacking

Answer 1

performance
fat loss

Question 2

dietary approaches

Answer 2

• prot. 1.6-2.4 g/kg/d (0.25-0.3 g/kg/meal)
• low CHO (good in short term, may decrease training quality, cuase micront deficiency, fatigue, delayed recovery)
• restriction during designated hours - better to consume more food at start of day (difficulty in maintaining glycogen stores & MPS)
• 0.5-1 kg/wk
• 2100-4200 kJ/d
• satiety (prot., fibre, water 30min prior, harder foods)

Question 3

assessing weight loss

Answer 3

• use valid assessment
• skinfolds monitor change not absolute body fat
• wt history & family history

Question 4

dietary approach

Answer 4

• 10-20% decrease in energy intake
• high-fibre, low-energy dense, nutrient-rich foods with appropriate protein across day
• > or equal to 3 serves of low-fat dairy/day