NUTRITION: KNOW THYSELF

KNOW THYSELF

Knowing your body composition can help you swim fast and stay healthy.

BY DAWN WEATHERWAX, RD, CSSD, LD, ATC, CSCS

As 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 WOMEN MEN Essential 10-12% 2-4% Athletes 14-20% 6-13% Fitness 21-24% 14-17% Acceptable 25-31% 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.

TRANG DOAN/ Pexels ] [PHOTO COURTESY

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

during activity. 4. One size does not fit all: Everyone is different, even within a family. Do best to find the ideal ratios of carbohydrates, fats and proteins for you. Seek out a professional for scientific guidance—not social media without medical backgrounds. 5. Sleep: Sleep is when you recover and repair. Sleep needs range from eight to 11 hours a night, depending on age and activity. * * *

Body composition testing is not just about measuring fat. It can be a very effective tool for menu planning, monitoring progress, improving current athletic status, offering encouragement and finding irregularities in behavior. Now, that is a tool for athletic success!

Please find the 3,000-3,500-calorie menu to help guide you to achieve ideal body composition. Remember: It is only a guide and likely needs to be customized to fit your needs.

3,000 to 3,500-CALORIE TRAINING MENU

Pre-Swim Practice (4:30-5:15 a.m.)

Overnight Breakfast Delight: 1 cup Cooked quinoa 1-1/2 cups Unsweeted coconut milk/rice/soy/cow’s milk/almond 2 T Vanilla protein powder (more if needed) 2 T Chia seeds 1 tsp Vanilla 1 tsp Cinnamon 1 Apple (chopped) 16 oz Water (with one NUUN electrolyte tablet/optional)

Multi-vitatmin and mineral supplement Fish oil Vit D3

Training (5:30-6:45 a.m.)

4-16 oz Water an hour (amount needed depends on sweat rate)

Breakfast (6-7:30 a.m.)

Pear-nutty English sandwich: 1-2 Dave’s Killer English Muffin 1/2-1 cup Ricotta cheese 1 Pear 1/2-1 tsp Cinnamon 2-4 T Chopped walnuts 16 oz Water

Lunch (11 a.m.-12:45 p.m.)

1 whole Pita bread 3-5 oz Rotisserie chicken 1-2 T Organic mayo all flavors 1 cup Sliced cucumbers 1 cup Grapes 1 Orange 1/4 cup Salted sunflower seeds 16 oz Water with cucumbers

Afternoon Snack (2-3:30 p.m.)

3-5 oz Organic jerky Trailmix: 1/8-1/4 cup Cashews 1/8-1/4 cup Pepita seeds

] NATHAN COWLEY/ Pexels [PHOTO COURTESY

3 Dried apricots 1 oz Dried mango or 1-2 cups Chex rice cereal 1 T Cacao nibs (optional) 16 oz Water (with one NUUN electrolyte tablet/optional)

Training (3:30-5:30 p.m.)

10-20 oz Water an hour (with one NUUN electrolyte tablet/optional per 20 oz) Post-recovery within 30-45 min: 1-2 servings PopCorners Flex Chips (If you can have dinner within that time, then no need for this snack)

Evening Meal (6-7 p.m.)

1-2 cups Edamame in salted pods or 3-5 oz organic lean-cooked ground turkey 2-4 cups Arugula 1-2 cups Cooked linguini with 1 T olive oil (add 1-2 T roasted garlic/optional) 1-2 T Parmesan cheese 1-2 T Pine nuts 16 oz Water

Evening Snack (8-10 p.m.)

1 cup Plain Greek yogurt or Kate Hills Greek vegan yogurt 1 Chopped pear 1-2 tsp Cinnamon 1-2 T Seeds/nuts/peanuts v

Dawn Weatherwax (RD, CSSD, LD, ATC, CSCS) is a registered/ licensed dietitian with a specialty in sports nutrition and founder of Sports Nutrition 2Go. She is also a board-certified specialist in sports dietetics, which is the premier professional sports nutrition credential in the United States. In addition, she is an athletic trainer with a certification in strength and conditioning from The National Strength and Conditioning Association, and she is CEO of Dawn Weatherwax’s Sports Nutrition Academy.

Weatherwax brings a comprehensive and unique understanding of the athlete’s body—and its nutritional needs—to those interested in achieving specific performance goals and optimal health. She is also the author of “The Official Snack Guide for Beleaguered Sports Parents,” “The Complete Idiot’s Guide to Sports Nutrition” and “The Sports Nutrition Guide for Young Athletes.”