Weight Management in Athletes Nutrition Recommendations PDF

Weight Management in athletes Nutrition recommendations Pro f. C a r i n e P l a t a t Department of Nutrition and Health College of Medicine and Health Sciences United Arab Emirates university  WEIGHT NANAGEMENT IN ATHLETES: WHY? Esthetic Body Health (Ex: Performance (Ex:...

Weight Management in athletes Nutrition recommendations Pro f. C a r i n e P l a t a t Department of Nutrition and Health College of Medicine and Health Sciences United Arab Emirates university  WEIGHT NANAGEMENT IN ATHLETES: WHY? Esthetic Body Health (Ex: Performance (Ex: image Avoid muscle mass concern obesity) increase, fat Discipline distribution) requiremen ts (EX: Eating judo, disorder: fighting anorexia sport, athletica, gymnastic, triad Off ballet) Season at higher risk for weight gain WEIGHT LOSS IN ATHLETES: Exercise Recommendations ACSM and AHA guidelines for the general population toAtprevent least 30diseases min of moderate intensity physical activity, on at least 5 days a week OR at least 20 min of vigorous intensity physical activity, on at least 3 days a week Strength exercise, at least 2 days per week Regularity is important (daily exercise is highly recommended) To lose weight, more exercise is needed 60-90 min of physical activity, on at least 5 days Athletes should try to distribute their exercise over the week, make sure they combine endurance + strength exercises  WEIGHT NANAGEMENT IN ATHLETES: Exercise Recommendations GOALS Regular assessment Current body of Weight and body weight Reduction of 5- composition 10% in 3-6 + Performance months (should not be Target Body penalized) weight 1 Maintenance Additional reduction of 5- 10% in 3-6 months Target Body weight 2  WEIGHT NANAGEMENT IN ATHLETES: Dietary Recommendations Performance Calorie restriction should not be needed Performa penalized nce Macronutrient intake composition CHO Protein Lipids Essential for Critical to NO removal, energy maintain essential Other strategies production muscle mass fatty acids Portion size NO drastic CHO And contribute should be reduction intake to resting provided Meal every 3-4 reduction energy Suggestion: hours Suggestions: metabolism reduction (20% reduction of (hence to total daily food with weight loss) calorie intake) added sugars, high fiber food Suggestion: low WEIGHT GAIN IN ATHLETES: Recommendations GOALS Appropriate resistance training program Positive energy balance Positive nitrogen balance WEIGHT GAIN IN ATHLETES: Recommendations Resistance training program: OVERLOAD PRINCIPLE A pressure or resistance greater than the normal one should be applied on the muscle Criteria: Carried weight, number of repetitions, number of sets of repetitions Cells are stimulated to grow Muscle hypertrophy Increased muscle mass  WEIGHT GAIN IN ATHLETES: Recommendations Resistance training program for muscle hypertrophy is different from resistance training program for maximal power or strength Characteristics of resistance training program for muscle hypertrophy PROGRESSIV ALL major muscle groups should be stimulated E Resistance At least twice a week training 8-12 repetitions per set of exercise program 3-5 sets for each type of exercise 48 h between 2 consecutive workouts to allow muscle recovery and protein synthesis When the muscle gets adapted, weight should be increased  WEIGHT GAIN IN ATHLETES: Recommendations POSITIVE energy balance Reduced energy expenditure is not an option for athletes Only one way to reach it is to increase food intake INCREASED FOOD INTAKE Should be combined with muscle growth stimulation to avoid fat mass increase 2300-3600 extra calories are needed to increase muscle mass of 1 pound HOWEVER, all extra calories do not go to muscle: ONLY 30-40% of extra calories go300-500 Recommendation: to muscle mass kcal growth for 0.5 to 1 pound extra/day gain per week Mainly CHO (50-60% of the extra calories) WEIGHT GAIN IN ATHLETES: Recommendations POSITIVE nitrogen balance Recommendation: 1.4-2g/kg/day Protein supplements: not a necessity, protein intake can easily be covered by the diet Any excessive intake of protein will be converted into fat HOWEVER, if, for any reason, it is difficult to be in the upper range for protein intake (Food intolerance, difficulty to eat more food…) supplement can be helpful BUT always in a limited amount and under supervsision