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Slide 1-

NUTRITION AND TRAINING PLANS TO ALTER BODY COMPOSITION Lecture content provided by GSSI, a division of PepsiCo, Inc. Any opinions or scientific interpretations expressed in this presentation are those of the author and do not necessarily reflect the position or policy of PepsiCo, Inc.
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Overview It is ideal to assess the composition and quality of an athlete’s body mass versus body mass alone Body composition measurements can be challenging depending on method selection and accessibility Other challenges are: 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
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Overview Building off the previous lecture on Body Composition and the various measurement techniques, this lecture will break down the components of altering body composition into the following stages: The starting point- interpreting the results of body composition test The ending point- setting the goal for the athlete Getting there- connecting the starting and ending points- setting the nutrition and training plan
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Choosing a testing method Selection of the measurement (or measurements) will impact your results Is the measurement the gold standard for the alteration of interests Ex. If looking at muscle, we would ideally use a measurement that considers 3 compartments (DXA) rather than 2 (BodPod) Will the athlete have access to this measurement tool again in the future? If not (Ex. If it is expensive, in a distant location) this will impact reliability and make comparison of any intervention difficult
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Recall common methods for body composition Height, weight, BMI Waist-to-Hip ratio (and body girth measurements) Skinfold measurements Hydrostatic (underwater) weighing Air displacement plethysmography (ex. BodPod) Bioelectrical impedance analysis (BIA) Dual-energy X-ray absorptiometry (DXA)
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Measurement accuracy This is starting point and a snapshot of current state (can always change) It is important to remember there is a margin of error for any method of measuring body composition As a reminder, to limit this margin avoid the following prior to your measurement: *** It may be best to perform measurements in the morning before eating, drinking, exercising Exercise Food/water intake (should be fasted ~8 hours) Wearing bulky clothing Testing late in the day Ackland TR, Lohman TG, Sundgot-Borgen J, et. al. Sports Medicine. 2012;42(3):227-249
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Interpreting the results- Values Fat/Adipose Muscle Bone % body fat lbs/kg of body fat Regional body fat (Subcutaneous vs. Visceral) Whole body of segmental fat distribution (Ex. Android & gynoid) lbs/kg of fat free mass (FFM) FFM = bone, muscle, organs, water content (Skinfolds, BodPod, BIA) lbs/kg of fat and bone-free mass (FBFM) FBFM = muscle, water, organs (DXA) Whole body or segmental FFM/FBFM Ex. Leg lean mass Bone mineral density (BMD) in g/cm2 Bone mineral content (BMC) in grams (DXA) DXA is the Gold standard for BMD and BMC Values that you may see as a result of a body composition test are:
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Interpreting the results As the influencer (coach, sports scientist, dietician, etc.), consider how the results compare to Normative data based on: Is this the first measurement? Follow up? How do these results compare to a previous result? Was the same measurement instrument used? Does a goal need to be set to alter body composition? Age Sport Position Sex
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Setting the goal Setting the goal = ending indicator The goal should be to alter body composition while: What is best for the individual compared to the normative data or are there outliers? Consideration of the individuals' history of body composition If no history exists, normative data is best to abide by until more data points from the individual can be collected Maintaining or enhancing optimal performance Decreasing risk of injury
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What needs to be achieved?: Things to consider: Time allotment to reach goal How much mass per week Best if done in offseason to allow for adaptations of muscles and connective tissues Setting the goal: The "What" Lean mass gain (~0.5 lb per week) Fat mass loss (1-2 lbs per week) Fat mass gain (Very slowly, nutrient stores/fat soluble vitamins)
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Setting the goal: The "How" Deciding how much monitoring is appropriate Biweekly? Monthly? At each monitoring session consider: What follow up tests are appropriate Does the goal need to change Is the goal still realistic and achievable? Caloric restriction should not be too drastic (for weight loss) to minimize muscle mass loss Manore MM. Sports Science Exchange. 2017;28(177):1-5
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Physiology and body composition How to reach your goal from an energy and macronutrient level given the principles of: Muscle protein synthesis (MPS) Muscle protein breakdown (MPB) Energy Requirements: if increasing body mass, if decreasing mass Resistance Exercise: if increasing muscle mass Endurance Exercise: if maintaining VO2 Protein, Carb, Fat ingestion: How do these ratios affect our goals? Aragon AA, Schoenfeld BJ, Wildman R, et. al. J Int Soc Sport Nutr. 2017;14(16)
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Energy restriction and body composition Typically when we calorie restrict, we lose: Muscle mass & Fat mass Typically when we go back to habitual caloric intake we regain: Muscle mass & Fat mass Ideally, we would regain the muscle mass that we lost! If this is the case, what can we do to mitigate muscle loss during weight loss? Lee et al. J Gerontol A Biol Sci Med Sci. 2009
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Energy restriction: Recall muscle protein synthesis and breakdown Adapted from Oikawa SY, Holloway TM, Phillips SM, et. al. Frontiers. 2019 Without calorie restriction, areas of protein balance roughly equal areas of protein balance
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2.0 1.8 1.6 1.4 1.2 1.0 0.8 0.6 BUT during energy restriction (ER) rates of MPS are suppressed Adapted from Hector AJ, McGlory C, Damas F, et. al. FASEB. 2017;32(1):265-275 <-- Ex. 40% energy restriction = 15-25% DECREASE in MPS This results in overall negative net protein balance Over time, this would result in muscle loss 1.2 g/kg/day protein 2.4 g/kg/day protein FSR (%/d) Rest Energy Restriction Rest Energy Restriction
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What about muscle protein breakdown? 2.4 g/kg/day protein 1.2 g/kg/day protein Regardless of a high protein intake, even with a 40% energy deficit, MPB remains unchanged (Regardless of protein intake amount) 50 40 30 20 10 0 ABR (g/d) Rest Rest Adapted from Hector AJ, McGlory C, Damas F, et. al. FASEB. 2017;32(1):265-275
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Connecting the dots- Mitigating MPS decline during an energy deficit Remember the main drivers of MPS are: Resistance Exercise/ Weight training High quality protein intake When reducing calorie intake to reduce body mass, increase resistance exercise and protein intake to attenuate muscle mass loss! Stokes T, Hector AJ, Morton RW, et. al. Nutrients. 2018;10(2):180
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Goal: Gaining lean mass Nutrition Exercise A progressive resistance training aimed at volumes to promote muscle hypertrophy HIIT may be more appropriate over slow, steady aerobic training Aragon & Schoenfeld. Strength & Conditioning Journal. 2020
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Goal: Losing fat mass Nutrition Exercise Slow, steady, aerobic training with a mixture of HIIT A resistance training program to limit muscle atrophy Phillips S. Sports Science Exchange. 2016;28(159)1-5
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Goal: Gaining fat mass to healthy levels Nutrition Exercise May be decreased to allow for calorie surplus. If unable to limit energy expenditure from training, eliminate any extra sessions Manore M. Sports Science Exchange. 2017;28(175)1-5
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Gaining muscle while losing fat, can it be done? 1.2 g/kg/day protein 2.4 g/kg/day protein ~40 % calorie deficit 4 weeks Exercise 6x /week 2 x Resistance training 1 x Plyometric training 3 x HIIT (cycling) Longland TM, Oikawa SY, Mitchell CM, et. al. Am J Clin Nutr. 2016;103(3):738-746 Yes! ~1 kg of LBM gained in the higher protein group!
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Losing fat mass and gaining muscle- associated decrements with performance? Wingate Anaerobic Test Leg Press 1RM Longland TM, Oikawa SY, Mitchell CM, et. al. Am J Clin Nutr. 2016;103(3):738-746
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Case Study: Football Player Off-Season Body Composition Changes
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Player Profile Age: 25 yo Height: 6’ 6” Weight: 275 lbs Body Fat: 20% Fat Mass: 55 lbs Fat Free Mass: 220 lbs Assessment Details Mode: BodPod Time: 6:30 am Food Intake: Fasted Clothing: Compression shorts Scheduling: Beginning of off-season, 20 weeks before regular season Goals Weight: 265 lbs (-10 lbs) Body Fat: 17% (-3%) Fat Mass: 45 lbs (-10 lbs) Fat Free Mass: 220 lbs (-0 lbs) Discussion: As the Sports Dietitian working the team, what is the first thing you would do to start changing this players diet to achieve his goals? From a big picture perspective, what do you think the main changes to his diet might be?
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The Sports Dietitian collected a 3-day food record from the athlete and created an evidence-based plan: Discussion: When the athlete re-tests at the start of the regular football season, what changes do you expect to see in his body composition?
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SUMMARY
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Summary Ensure an appropriate measurement method Appropriate compartments Accessibility Create a realistic goal Based on the athletes' age, sport, sex Mitigate muscle mass loss when in caloric deficit Monitor for injury risk and attenuate performance declines Anding R & Oliver JM. Sports Science Exchange. 2015;28(145)1-8 For specifics on body composition and American Football and for more information about body composition methods, see: