Weight Loss in Athletes: Weight loss in athletes is a very common occurrence. Typically, athletes wish to lose body fat in order to perform better in their field of play. Some athletes are even more driven than others due to their competitive sport in which they have weight classes (i.g., wrestling, competitive lifting, MMA, boxing). However, the ability to achieve weight loss and maintain a minimal body fat percentage appears to be largely genetic. Individuals may typically restrict the amount of fat calories in their everyday diet by increasing the amount of carbohydrates. This approach has been proven in research to lose fat but be cautious because this approach could also lead to a protein depleted diet (which could hinder strength and performance gains). Highly trained individuals will have a tougher time decreasing their body fat percentage or increasing their lean body mass when compared to an untrained individual. It is impossible to lose a substantial amount of weight in a short period of time without losing lean muscle mass. Therefor the approach to weight loss should be a process. The healthy recommendation for weight loss is 1 to 2 pounds per week (3,500-7,00 kcal) or 1 percent of their body mass per week. Nutrition plans should not be approached the same person to person, they should be individualized. The diet should could consist of nutrient dense foods (i.e.,foods that provide a large number of vitamins, minerals, and proteins per calorie) and also should consist of low energy dense food (i.e., a low amount of calories per volume of food). Essentially, the best time for an athlete to target their weight loss goal is during their off-season. The athlete should monitor their weight to make sure that their routine is working toward their goal. This will also help monitor muscle waiting which can be identified with a significant drop in weight. (Note: Athletes of larger stature and a higher initial body fat percentage will be able to lose a greater amount of weight per week than their smaller counterpart.) *Athletes who wish to lose a large amount of weight in a short amount of time (i.e, 3 to 10 days) may restrict their caloric intake and the amount of water they drink. Athletes who take this approach put themselves at a risk for things such as heat related illnesses, muscle cramping, fatigue, dizziness, weakness, decreased concentration, and in some cases even death. When targeting a drop in body fat percentage in a shot amount of time it is very important to emphasize fluid intake!!!
Posted on: Thu, 24 Oct 2013 15:19:06 +0000
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