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Perda de Peso
Perda de Peso
Perda de Peso
Management of body
composition in athletes
1.1 Body fat loss
Locomotive efficiency
Aesthetic appearance
Does fat loss improve performance?
5-15% 16-28%
More young female athletes report improvement of appearance than
Nick Broad
GI Joe
2014-2015
n = 926
Obesidade 19,8%
Excesso de peso 35,6%
Baixo Peso 1,7%
Prevalncia EPO futebol, luta livre e Obesidade 5x futebol americano vs.
Which energy deficit?
Deficit 500 kcal/d ~ 0.5 kg/wk (only for obese > 30kg of fat)
Reason why men lose more weight than women for a given energy deficit
Energy balance is dynamic
75-kg extra 100 kcal/d for 40y 190 kg. Real weight gain 2.7kg (Swinburn 1993)
SR: 0.7% BW/w; 470kcal (19%); 8wk
21%
31%
Strength trained women ; 4w; HWR -1100 kcal/d or LWR -550 kcal/d
4w; HWR -750 kcal/d or LWR -300 kcal/d
Negative consequences of severe ER
Metabolic adaptation
EE beyond weight loss
50% ER 24w 25% BM, 40% BMR (25% WL + 15% metabolic adaptation)
Make further weight loss increasingly difficult and predispose to weight regain
Metabolic adaptation
3. Hormonal changes
Endocrine response
ghrelin appetite
Preparation Competition Recovery
5d/w 2d/w
Prot 36% 30% 46% 28%
CHO 36% 48% 29% 37%
FAT 28% 22% 25% 34%
Athletes should follow diet and exercise regimens that provide energy
availabilities of 3045 kcal/kg FFM/d while training to reduce body fat
Periodic refeeding (cheat meals)
3d CHO (not fat) overfeeding 28% leptin, 7% TDEE, = BMR and EAT
7% TDEE 138 kcal (36 kcal due to the thermic effect of CHO intake)
Post-starvation obesity
Reverse dieting
High-quality weight loss
25% of the BM lost is FFM (almost exclusively muscle) and 75% FM
Consequences of muscle mass loss
Glycaemia deregulation
Decreased BMR
How to attenuate losses in LBM?
EB followed by 5d ED (30 kcal/kg FFM/d) 27% MPS
Which diet for athletes?
1.000.000 question
[28d-12m]
> 12 months; HP ( 25%) vs. LP ( 20%), both low fat ( 30%)
2w 40%ER; 1g/kg (15%) vs 2.3g/kg (35%); both 51% CHO (3.3g/kg)
= Performance
1.6 0.3
Hypoenergetic (- 500kcal/d)
% CHO 56 58 41
Mechanisms?
High-protein diets (30% vs 15%) associated with increased satiety
ER isocaloric diets
Fat intake 30% TEI
Reduce Fat and/or CHO?
Marker Cut off points*
1. Larger energy deficit (1%)
0,5%/w 21% Rossow 2013
0,7%w 32% Kistler 2014
2. Lower CHO intake (20%)
36% Rossow 2013
37% Kistler 2014
3. More endurance exercise
2d 25% vs 70% CHO 32% time to exhaustion cycling 115% VO2max (Lima-Silva 2013)
What science on athletes also says about low CHO-diets??
CHO threshold?
While low CHO is effective for weight loss, a threshold appears to exist
where further reductions negatively impact performance and LBM
Decide case-by-case
High intensity training Fat; Low intensity and volume training CHO
Potential risks of Low-CHO Diets
Fat in diet
Low-fat diets more effective for weight maintenance and prevention of weight gain
Other approaches?
Spread food intake throughout the day
Eating breakfast
Low IG
Meal frequecy studies
So?
Very lows or highs meal frequencies threaten FFM preservation and hunger control
Calcium
ER 1250 mg vs 450mg/d 70% weight loss and 64% FM loss (Zemel 04)
Mechanisms of calcium action
BCAAs/Leucine
32%
whole fruits and vegetables, whole grains, low-fat dairy, legumes/beans, and
lean meats, sweetened, alcoholic beverages and high-fat foods
During ER diet, sport foods, that are energy-dense, less satiating, should be
strategically placed around exercise
Low-GI diets
Favorable affects weight loss, better management of glucose and insulin, and
Eating breakfast
Include low-fat high-quality protein (e.g. low-fat dairy, egg whites, lean meats) and
fiber- and nutrient-rich foods (e.g. whole grains and fruits)
1.2 Making weight
The majority of wrestlers cut weight by reducing calories and
restricting fluids starting 2 days before the competition
Dehydration and electrolyte manipulation in the final days and hours prior to