NUTRITION
KNOW THYSELF BY DAWN WEATHERWAX, RD, CSSD, LD, ATC, CSCS
A
s athletes begin a new season and set goals, it is important to know their body composition. It is an essential piece of the goal-setting process. Having a certain body-fat-to-muscle-mass ratio is definitely related to athletic performance. The correct portion of muscle mass increases strength, power, agility and speed. The American College of Sports Medicine recommends the following body fat percentages for women and men: CLASSIFICATION Essential Athletes Fitness Acceptable
WOMEN 10-12% 14-20% 21-24% 25-31%
MEN 2-4% 6-13% 14-17% 18-25%
Plus
32% plus
25% plus
However, to gain lean muscle, it is not just about the exercise protocol, but nutritional intake and timing. Research shows three out of four student-athletes may not be getting enough to eat. It also shows that 70% of the women and 73% of the men are not getting enough total calories...only 81% of the women and 90% of the men are consuming enough carbohydrates... and just 68% of the women and 81% of the men are eating enough protein based on USDA guidelines, NOT athletic guidelines. Intakes of salt, total fat, saturated fat and cholesterol often exceed recommendations, even in diets deficient in major components. To help achieve goals, athletes should know their body composition. But body composition is much more than a body fat percentage number. Following are different ways the measurement can be utilized. Knowing your body fat percentage... 1.
Creates goals for the season: Nutrition and exercise gets adjusted based on future testing outcomes.
2.
Assists in the type of fuel mixture an athlete needs: If an athlete has a higher body fat, they usually need fewer calories and fewer carbohydrates. The opposite is true if the athlete has a low body fat. They usually need more calories and carbohydrates due to more lean weight.
3.
Measures effectiveness of the training and nutrition strategy
4.
Evaluates both lean weight and body fat: Some athletes need to gain muscle, others need to lose body fat, while some need to do both. This gives a scientific approach on where to go. The scale is NOT a good tool. For example, one of my athletes showed after doing a bod pod, they would be better off if they gained eight pounds of muscle and lost five pounds of fat. That’s crazy since they would be weighing three more pounds on the scale.
[PHOTO COURTESY TRANG DOAN/ Pexels ]
Knowing your body composition can help you swim fast and stay healthy.
5.
Provides reassurance when needed: Some athletes believe when they gain weight, they are gaining fat. Athletes can exchange fat at the same rate they gain muscle, so the scale is not displaying the positive exchanges. ***
The best ways to measure body composition are by hydrostatic weighing, Dexa Scan or Bod Pod testing. The next option is In Body. However, many people do not have access or the funds to use these methods. The next best step is to use tape measurements of eight sites: https:// www.healthstatus.com/calculate/body-fat-percentage-calculator/. It is easy to use, easy to learn and very affordable. However, you want to make sure you take the time and follow strict protocols to ensure accuracy. Body composition should always be used in a positive way. It is knowledge and scientific. A medical professional should be the one measuring and assimilating the information to the athlete. Coaches should not give blanket body composition goals or using body composition goals as a pre-requirement. Most athletes have no idea what their body composition is or how to get there. To achieve ideal body composition numbers, here is some critical nutritional information to remember: 1.
Eat enough: It’s hard to have an optimal body composition if the body thinks it is starving. This eventually leads to a higher body fat or impedes putting on lean weight.
2.
Quality of food: Just calorie-counting or eating whatever you desire will not work to achieve optimal lean-weight-to-bodyfat ratios. Here are some helpful tips: • Eat enough protein throughout the day. • Keep added sugar to less than 30g a day (excluding sports drinks around activity and post-recovery snack/meal). • Aim for 25-40g of fiber a day. • Aim for three to six whole fruits and three to seven nonstarchy veggies a day. • Log onto Cronometer for assistance with these goals.
3.
Hydrate: Proper hydration maximizes burning fat and building muscle: • Aim for half your weight in fluid ounces a day plus fluid lost CONTINUED ON 32 >> OCTOBER 2021
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