Weight management for athletes -
Losing substantial amounts of body fat takes time and sustained motivation. There is no shortage of advice on the subject of weight loss, but when applied to athletes there are some important issues to consider. The most important are timing, degree of calorie restriction, composition of the diet, and avoiding strategies that will undermine training, recovery, and performance.
Athletes need to understand the following:. Unfortunately, many athletes fall prey to the quick fixes and rapid weight loss programs that are so heavily advertised.
These programs generally suggest severe calorie restriction so weight loss is rapid. However, it is recommended that athletes consume no less than 30 kcal per kilogram of body weight daily.
For example, a pound 70 kg athlete who wants to lose body fat should not typically consume less than 2, kcal daily. This caloric level is above resting metabolic rate and is not considered a starvation-type diet.
Caloric restriction below this level will typically not provide enough of the carbohydrate, protein, and fat needed to maintain training or conditioning.
A tool that can help athletes create a personalized fat loss plan is the daily energy intake and expenditure estimates described earlier in this chapter.
A good rule of thumb is to create a daily calorie deficit of about kcal. For example, an athlete may look at his usual food intake and activity level and find that he could realistically decrease his food intake by kcal daily and increase his exercise by kcal daily.
In some cases, such as with small-bodied athletes, a kcal daily deficit would be too much, but a kcal decrease in intake and a kcal increase in exercise such as resistance exercise would be achievable, although fat loss would occur at a slower rate.
Once the athlete has established a daily total caloric intake goal, she must determine the distribution of calories for a weight loss diet.
Approximately 1. For example, the pound 70 kg athlete would need about grams of protein daily, an amount that is not difficult to obtain from food. The majority of the remaining calories should come from carbohydrate, but it is important that the diet have sufficient fat ~20 to 25 percent of total calories to satisfy hunger.
Generally, alcohol is eliminated from the diet when an athlete is trying to lose body fat. Athletes may find it beneficial to eat six small meals or snacks daily. If possible, each meal or snack should contain some carbohydrate, protein, and fat to keep blood sugar level stable, to repair and protect muscle, and to keep the athlete from getting too hungry.
To summarize, it is typically recommended that athletes who want to lose body fat do the following:. Learn more about Fundamentals of Sport and Exercise Nutrition. Previous Next. Call Us Such reductions are frequently undertaken in a few days before competitions.
In most cases, athletes reduce weight in the week preceding the weigh-in [ 5 , 6 , 15 ]. The Table 1 summarizes the main findings of the studies on the prevalence and magnitude of weight loss in combat sports. To achieve such a rapid weight reduction, athletes use a variety of methods [ 4 , 5 , 7 , 10 , 15 ], such as: reduced liquid ingestion; use of saunas, blouses and plastic suits; reduced energy intake; fasting one day prior to the weigh-in; reduced carbohydrate and fat intake.
Other more aggressive methods are also used, such as [ 23 ] vomiting, diet pills, laxatives and diuretics. It is important to emphasize that diuretics are prohibited by the World Antidoping Agency [ 24 ] and are responsible for the majority of doping cases in combat sports [ 25 ].
Several investigations have reported that athletes undergoing RWL presented decreased short-term memory, vigor, concentration and self-esteem as well as increased confusion, rage, fatigue, depression and isolation [ 6 , 26 — 29 ], all of which may hamper competitive performance.
Likewise, the lack of concentration and focus can affect the ability of the athlete to deal with distractions during high-level competitions, resulting in poor performance.
A low self-esteem may result in difficult to consider the possibility of winning a match, especially against high-level opponents. Confusion can negatively affect the capacity of making decisions during the match and rage may result in lack of control and, despite the importance of aggressiveness for combat sports, excessive rage may increase the possibility of illegal actions.
Depression and isolation can result in difficulty in coping with rigorous training sessions. In addition to these problems, a high percentage of wrestlers are quite concerned about their body mass and food intake.
Consequently, they resort to frequent dieting or caloric restriction. The constant attention directed to body mass control increases the probability of eating disorders such as binge eating, anorexia and bulimia, with higher risk among female athletes [ 23 , 30 ].
In fact, wrestlers present preoccupation about their body mass and are not satisfied with their body, despite the very low body fat percentage they usually present. This behavior appears to be more marked in athletes competing at higher levels [ 31 ]. Not surprisingly, the prevalence of overweight and obesity are higher in former combat athletes in comparison with former athletes who were not weight cyclers during their competitive career [ 32 ].
A few studies investigated the association between RWL and competitive success in real tournaments [ 16 , 33 , 34 ]. Although competitive success is multifactorial and too complex to be determined by one variable, the associations provided by these investigations are insightful and help discern the impact of RWL on competitive performance.
In a regional-level wrestling competition, it was observed that athletes who lost a higher amount of weight achieved better classification than the athletes who lost less weight [ 34 ]. Thus, athletes who had practiced more aggressive weight cutting procedures presented better competitive results as compared to those who were more conscious with their health.
Studies performed in national level competitions have produced conflicting data. In a study by Horswill et al. Assuming that the body mass recovered after weigh-in is associated with body mass reduced before the weigh-in, the authors concluded that the amount of weight lost and, consequently, the amount of weight regained after the weigh-in has no effect on competitive success.
In contrast, Alderman et al. Some authors [ 8 ] argue that a successful career is probably built in a single weight class. Despite the paucity of evidence that indicates an association between rapid weight loss and competitive success [ 5 , 14 ], it must be noted that it is possible to achieve success in combat sports while competing in multiple weight classes.
Some prime examples are the successful athletes who moved to heavier weight classes and still performed at the highest level e.
While studies are scarce and inconclusive, the impact of RWL on competitive success remains elusive, especially when considered the great number of variables defining wins and losses.
Despite conflicting evidence, most studies indicate that weight loss decreases both aerobic and anaerobic performance. While aerobic performance impairments have been attributed to dehydration, decreased plasma volume, increased heart rate, hydroelectrolytic disturbances, impaired thermoregulation and muscle glycogen depletion [ 30 ], decreased anaerobic performance is mainly related to reduced buffering capacity, glycogen depletion and hydroelectrolytic disturbances [ 30 , 35 ].
Maximal strength seems to not be acutely affected by RWL [ 36 — 38 ], although chronic weight cycling has a negative impact on strength gain during a season [ 39 ]. It is important to highlight that the decrements on anaerobic performance are generally observed when athletes have no opportunity to refeed and rehydrate after weigh-in [ 27 , 38 , 40 , 41 ].
However, in the most combat sports competitions, weigh-ins are followed by a period of time during which athletes may have the chance to recover from the weight loss. Although this period may vary from a few hours to more than one day, it is very likely that within 3—4 hours, athletes are able to recover their anaerobic performance to pre-weight loss values [ 9 ].
Therefore, when followed by a relatively short recovery period, RWL will probably have minimal or no impact on anaerobic performance. Although this seems to be true for athletes who are experienced weight cyclers, athletes with no experience in reducing weight might be negatively affected by weight loss [ 42 , 43 ].
It suggests that weight cycling may lead athletes to develop physiological adaptations that help them to preserve performance after weight loss. However, to date there is no direct evidence supporting these hypothesis and further studies are needed to confirm or refute them.
Some epidemiological studies have associated RWL with increase risk for injuries [ 44 ]. Oöpik et al. Due to the possible adverse effects of RWL, there are rare cases of death related to this practice. In , just three months before Atlanta Olympic Games, Chung Se-hoon 22 years, 74 kg , considered the probable gold medal winner in the 65 kg weight category in judo, was found dead in a sauna.
The c ausa mortis was a heart attack. One year later, three collegiate wrestlers died due to hyperthermia and dehydration associated with intentional RWL [ 47 ]. During the Sydney Olympics, Debbie Allan from Great Britain was disqualified during the weigh-in because the scale used by her was not calibrated due to an alleged scale sabotage [ 48 ].
The problem seems also to affect children. Those extreme cases, together with the very high prevalence of RWL achieved by aggressive methods, illustrate quite clearly that the scenario is disturbing, the problem may be more serious than many people involved with the sport may think and that more attention to this problem should indeed be given.
No athlete should be encouraged to cut weight quickly in order to compete in a lighter weight class. Gradual weight loss i. Athletes should aim to maximize body fat loss and minimize muscle wasting and dehydration when adjusting weight.
During the weight loss period, strength training and BCAA supplementation may help preserve muscle mass. Athletes should not undergo low-carbohydrate diets in order to make weight as they seem to be more detrimental to physical performance [ 41 ].
If an athlete will have less than 3 hours to recovery after the weigh-in, RWL, dehydration and restricted carbohydrate ingestion should be avoided. During the recovery period after weigh-in, athletes are encouraged to consume high amounts of carbohydrates, fluids and electrolytes.
Creatine supplementation may also be of use if the athlete will recover for a long period after weighing-in.
Control strategies to avoid RWL practices can be divided in two areas: 1 coach and athlete educational programs; 2 management procedures to control or discourage RWL. According to Burke and Cox [ 3 ], athletes and coaches should receive information about: caloric balance; how to prepare each food portion; how to avoid increase weight especially fat after the competition; how to prepare food using low fat ingredients; how to prepare snacks with low caloric content using fruits and vegetables; how to avoid combating stress through excessive food intake; how to avoid gastronomic novelties during high-level competitions abroad or when inside the Olympic village; the importance of avoiding fast-food restaurants while travelling; how to increase satiety using low glycemic index foods; how to avoid excessive food and alcohol intake during celebrations; how to keep a diet diary and how to identify the main difficulties to maintain adequate nutrition.
Additionally, the recommendations done by Horswill [ 20 ] concerning body mass control during the season are important sources of information. This author suggests specific goals for each periodization phase.
Management procedures have been used in wrestling [ 53 ] and proposed for judo [ 8 ] to avoid weight loss among athletes. The following recommendations were first drafted in [ 54 ] and reinforced in by the American College of Sports Medicine [ 14 ].
They are currently in use in most scholastic wrestling competitions in United States as a part of a program aiming at controlling the weight management issue among wrestlers. This program has been shown effective in attenuating the aggressive patterns of rapid weight loss and discouraging athletes from losing weight irresponsibly [ 20 ].
Therefore, these recommendations should be implemented by other combat sports organizations in order to avoid widespread weight loss among combat athletes [ 8 ]:.
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Plant polyphenols and health maintenance Carbohydrate loading for tennis a athketes between the energy consumed macronutrients and the energy atgletes. For athletes to maintain their Mental strength conditioning while staying mabagement, they must fot the energy equation. While our energy intake managejent from the food and Plant polyphenols and health that Mental strength conditioning consume, our total daily energy expenditure TDEE is generated from multiple components, including resting metabolic rate RMRthe thermic effect of food TEF and physical activity energy expenditure PAEE. PAEE is the energy expenditure above resting that results from skeletal muscle contraction, including the required movement, balance and maintenance of posture. Both ExEE and NEAT can impact the ability to maintain weight. It is also likely that the foods and drinks they consume will vary. Therefore, food needs increase with increases in training frequency or duration. Journal of the Plant polyphenols and health Society of Sports Nutrition volume 9 Asthmatic symptoms, Mental strength conditioning number: 52 Cite this fir. Metrics details. Ahletes present article briefly reviews the Mental strength conditioning loss processes in combat sports. We aimed to discuss the most managemrnt aspects of rapid weight loss RWL in combat sports. This review fod performed in the databases MedLine, Lilacs, PubMed and SciELO, and organized into sub-topics: 1 prevalence, magnitude and procedures, 2 psychological, physiological and performance effects, 3 possible strategies to avoid decreased performance 4 organizational strategies to avoid such practices.
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