Download Cort, M. Event-specific nutrition and relationship to weight control.

SPORTS COACH
An online magazine for coaches
ISSN 1836-604X
VOLUME 29 NUMBER 2 2006
Event-specific nutrition and relationship to weight
control
Author: Michelle Cort, Sports Dietitian, Department of Sports Nutrition, Australian Institute Of Sport
Issue: Volume 29 Number 2
Various aspects of exercise performance are favoured by certain physical characteristics. Elite athletes therefore
tend towards a physique that supports the demands of a specific event. Refining an athletes basic physique (level
of body fat and/or muscle mass) through diet and training is necessary in order to achieve optimal performance.
Both coaches and athletes are inundated with an enormous amount of misinformation regarding methods of
achieving weight control. This article aims to dispel some of this misinformation and to provide advice on eventspecific weight-control strategies and challenges.
Weight control
Dietary approaches to facilitate weight control range from modest reduction in dietary fat and energy intake to
severe restrictions in total energy intake and carbohydrate.
For a number of athletes, interventions that focus on the reduction of fat intake are sufficient to produce the desired
weight control. The advantage of this strategy for many athletes is that glycogen depletion is unlikely.
Other athletes will also have to restrict total energy, fat and carbohydrate intake. In these cases maintaining satiety
through adequate protein intake and the use of low-glycaemic index (GI) carbohydrates can be useful.
Event-specific issues as well as considerations as to whether the athlete is in a heavy training phase, competition
phase or a lower energy expenditure phase (due to injury, illness or the off-season) need to be evaluated when
developing a weight control plan.
Event-specific issues and weight control
Strength sports
The weight goal of most athletes in strength based sports is optimising their power to weight ratio. This often
involves aiming to reduce body fat (see Table 1) whilst maintaining (or increasing) lean muscle mass.
© Australian Sports Commission
Page 1 of 4
Although in some lifting and throwing events a high body fat level is not a big disadvantage, there are events where
an athlete could benefit by reducing body fat levels. For example low and middle weight weightlifting and power
lifting divisions (See 'Making Weight').
Speed/sprint sports
Low body fat levels tend to occur naturally for many athletes competing in these events (eg: jumps, sprints,
hurdles). However some athletes may need to manipulate food intake to achieve their desired body fat levels.
Competition will not deplete glycogen stores for these athletes and carbohydrate loading offers no benefit. The gain
in body weight due to additional glycogen and water is just extra weight to carry and therefore could be a
disadvantage to performance.
Endurance sports
Low body fat levels are an advantage to endurance athletes (eg: runners, road cyclists and triathletes) as they
transport their body over many kilometres. Usually genetics and training load will ensure low body fat levels. If not,
the strategies in Table 1 are a good starting point.
Aesthetic sports
Athletes involved in these ‘appearance sports’ (eg: gymnastics, figure skating, diving and ballet) often want to
achieve lower body fat than is natural for their bodies.
The athletes training diet may be energy restricted therefore careful meal planning is necessary to ensure that it is
nutrient dense and contains adequate carbohydrate for training and health.
There is a risk of weight gain during competition if the athletes energy intake is not kept relative to the reduced
energy expenditure of a very reduced training load.
Skill-based sports
Athletes involved in sports such as archery and golf don’t burn many kilojoules during training or competition.
Weight control may be desired to improve health and fitness which may consequently effect performance. See
Table 1.
Exercise phase and weight control
Heavy training phase
Undertaking an increased exercise load may lead to the athlete compensating for an increased energy expenditure
by consuming more food. If this food results in excess consumption of kilojoules, an unwanted increase in body
weight could result. Care should be taken to ensure that while energy requirements for training are met the athlete
is consuming foods throughout their meal plan to maximise satiety (eg: protein choices at each meal and low GI
foods) so that the risk of over-consumption is minimised.
Reduced exercise/energy expenditure
Page 2 of 4
Athletes may be susceptible to body fat increases during periods of reduced exercise (eg: off-season, injury or
illness). Appropriate guidance with the athletes nutrition plan during these times is necessary.
Immediate post-exercise energy intake
An athletes nutrition recovery requirements will vary depending on intensity and length of exercise sessions as well
as body composition goals. Professional advice should be sought regarding specific amounts and types of recovery
foods and fluids necessary.
A useful strategy for those athletes aiming to decrease body weight can be to plan for meals to follow training
sessions so that recovery is achieved using nutritious food options within the athletes daily kilojoule budget.
Post-competition excess
The post competition phase is often seen as a time for athletes to let their hair down and relax strict eating plans.
Bingeing on food and alcohol can lead to problems with weight goals if undertaken regularly.
Travel
Athletes constantly on the circuit (eg: tennis, cricket) will need to be aware of how to maintain their nutrition plan
while travelling. Research prior to leaving home regarding the availability of foods at the destination and packing of
appropriate food supplies may be necessary to avoid weight gain.
As can be recognised from the information presented above methods of successful weight control will differ from
individual to individual, however several general strategies can be applied to most athletes:
Making weight
If making weight is required close to competition, 24 hrs of moderate dehydration (less than 3 per cent body
weight), mild food restriction and a low residue diet on the day immediately before competition may be less harmful
to athletes than more extreme measures. Appropriate re-fuelling and re-hydration strategies between weigh in and
competition should then be employed.
Increasing weight (muscle mass)
Many theories exist as to the best way to achieve muscle mass gain. The major requirements for weight gain
however include: genetic potential, a well designed weight training program, high energy diet, and appropriate
timing and type of protein ingestion. The following list highlights the major dietary considerations.
• An increase in total energy intake is essential.
• Consuming adequate energy can be difficult when undertaking frequent and prolonged training sessions
(eg time constraints, lack of appetite). Inclusion of energy dense foods and fluids (eg: trail mix, Protein
Plus drink, smoothies) can help meet energy intake goals.
• Consuming a protein-carbohydrate containing snack prior to and after resistance training sessions can
help to maximise training adaptations and muscle mass growth (eg: tub yoghurt, 300ml milk, 250ml
Protein Plus Drink).
• Essential amino acids are necessary for stimulation of muscle mass growth. Therefore spreading good
quality protein throughout the day is advised.
Athletes should aim to follow these strategies throughout the week and not just on training days.
Page 3 of 4
Further information and advice
More detailed information can be obtained from both the Australian Institute of Sport, Department of Sports
Nutrition website www.ausport.gov.au/ais/nutrition < http://www.ausport.gov.au/ais/nutrition >
Individualised, professional advice can be sought from a member of Sports Dietitians Australia. To find a Sports
Dietitian in your local area go to www.sportsdietitians.com.au. < http://www.sportsdietitians.com.au >
Weight-control strategies
Methods of successful weight control will differ from individual to individual, however several general strategies can
be applied to most athletes:
• Begin with a low fat diet with moderate energy restriction, (aim: 0.5-1kg per week).
• For events where more rigorous dietary restriction, (due to extreme leanness being required, or when the
athlete is aiming to make weight), professional advice from a sports dietitian is warranted.
• Protein choices at each meal along with low GI carbohydrate choices may help with satiety.
• Regular consumption of nutrient-rich, lower-energy dense meals and snacks is recommended to prevent
excessive hunger.
• Organisation and planning to avoid 'impulse eating' should be encouraged.
• Planning meals to follow training sessions will promote recovery using nutritious food options within the
athletes daily kilojoule budget.
• Energy dense sports food products/fluids should be minimised and only be consumed during main training
sessions (especially longer, strenuous sessions) or during competition.
• Calcium in dairy products seems to play a role in weight control. Inclusion of low fat dairy sources in the
meal plan is encouraged.
• Shopping and cooking skills may need to be improved in order to achieve weight control goals.
• Psychological aspects and behaviour modification may have to be investigated and professional advice
from a sports dietitian and psychologist may help.
Further reading
Burke, L. 1995, ‘Food For Sports Performance’. Allen and Unwin
Cox, G. 2006, ‘Making weight in sports- practice tips’, in Clinical Sports Nutrition, (Burke, L and Deakin, V), pp: 196.
McGraw-Hill Australia Pty Ltd.
O’Connor, H and Caterson, I. 2006, ‘Weight control and the athlete’, in Clinical Sports Nutrition, (Burke, L and
Deakin, V), pp: 135-165. McGraw-Hill Australia Pty Ltd.
Tarnapolsky, M. 2006, ‘Protein and amino acids for training needs and bulking up’, in Clinical Sports Nutrition,
(Burke, L and Deakin, V), pp: 73-103. McGraw-Hill Australia Pty Ltd.
Page 4 of 4