SLIDE 1 Designing a Weight or Fat Loss Program Practical Tips from the Trenches
Erik Sesbreno, MSc (c), RD, CBDT, Dip. Sport Nutrition IOC
CSIO, HPC & INSQ (lead) Sport Dietitian ISAK level 3 Anthropometrist Certified Bone Densitometry Technologist
SLIDE 2
SLIDE 3 Contributions to Athletic Success
Skill Metabolic Capacity Psychological
SLIDE 4 Optimizing Physique for Sport Performance
– Body Mass – Body Composition – Size – Shape
SLIDE 5 Competitive Success and Physique Traits
- Relationship identified in an array of sports
- Specific traits vary with the sport
- Common practice to monitor physique traits
- Relationship to sport performance is modest at best
SLIDE 6 Difference between Weight and Fat Loss
- Fat loss > decrease fat depos (visceral and subcutaneous)
- Weight loss > decrease body mass
– Fat – Lean – Water – Glycogen – GI content
SLIDE 7
Difference between Weight and Fat Loss
Interventions Weight Loss Fat Loss Impact Energy restriction X X Manipulate fat and/or lean mass CHO restriction X Manipulate glycogen store Fluid restriction X Manipulate total body water Sodium restriction X Manipulate total body water Water loading X Manipulate total body water Fiber restriction X Manipulate GI content
SLIDE 8 Training Goals Training Load Training Adaptation Nutrition Periodization Energy Availability Health Monitoring Protocols
Considerations for Weight/Fat Loss Planning
SLIDE 9 Training Goals Training Load Training Adaptation Energy Availability Nutrition Periodization Health Monitoring Protocols
Considerations for Weight/Fat Loss Planning
SLIDE 10 Training Load
Stellingwerff et al., 2017
SLIDE 11 Calculation of Energy Expenditure
– Cunningham – Harris Benedict Equation
SLIDE 12 Training Goals Training Load Training Adaptation Energy Availability Nutrition Periodization Health Monitoring Protocols
Considerations for Weight/Fat Loss Planning
SLIDE 13
Considerations: Energy Availability
SLIDE 14 Metabolic Alterations
Stubbs et al., 2004
- Energy intake = 2770 kcal day
- Exercise energy expenditure = 840 kcal day
- Energy availability = 30 kcal kg/FFM/day)
were constant
- Magnitude of “-“ E balance decreased
- Rate -90kcal/d
- May have recovered 0 E balance in 3 weeks
SLIDE 15 Effects on Fat Free Mass
Fagerberg et al., 2017
5 Rossow et al., 2013 Kistler et al., 2014 Robinson et al., 2015 kg Weight (kg) FFM (kg) FM (kg)
SLIDE 16
Effects of EA on Lean Mass
Junior Elite Middle Distance Runner Test Method: ISAK Surface Anthropometry
SLIDE 17
Effects of EA on Lean Mass
National Level Diver Training: Hypertrophy Block Test Method: DXA
SLIDE 18
Energy Availability and Performance
SLIDE 19
Energy Availability and Injury Risk
SLIDE 20
Reasonable Weight Change Goals
SR: 0.7%/wk FR: 1.4%/wk
SLIDE 21 Periodize Nutrition
Stellingwerff et al., 2017
SLIDE 22 Nutrition Periodization
- Support training quality and adaptation
- Macronutrient formulation
- Timing of nutrient ingestion
- Boredom eating
Manore, M., 2015
SLIDE 23
Nutrition Periodization
SLIDE 24 Training Goals Training Load Training Adaptation Energy Availability Nutrition Periodization Health Monitoring Protocols
Considerations for Weight/Fat Loss Planning
SLIDE 25 Training Goals Training Load Training Adaptation Energy Availability Nutrition Periodization Health Monitoring Protocols
Considerations for Weight/Fat Loss Planning
SLIDE 26 Considerations for Physique Assessment
- Physique traits associated with competitive success
- Physique traits or change patterns associated with poor
health or injury risk
SLIDE 27 Considerations for Physique Assessment
- Validity
- Accuracy
- Reliability (Technical Error of Measurement)
SLIDE 28 Surface Anthropometry (SA)
- Measurement of physique traits
- Body size, shape and composition
- Tape, skinfold calipers, scale,
stadiometer, bone calipers, etc.
SLIDE 29 Surface Anthropometry (SA)
- Doubly Indirect Assessment
- Multiple regression equations for %body fat (? validity)
- ISAK (International Society for the advancement of
Kianthropometry) protocol and accreditation program
- Ideally use absolute measures to assess change
SLIDE 30 Bioelectrical Impedance Analysis (BIA)
- Measurement of total body
water (TBW)
- Applies a small electrical
current
free mass
SLIDE 31 Bioelectrical Impedance (BIA)
- Doubly Indirect Assessment
- No international standards
- Pre-test standardization procedures are very important to
enhance reliability
- Accuracy is poor, so use of BIA for single measurements
is not recommended
SLIDE 32 Dual-Energy X-Ray Absorptiometry
- Measurement of physique traits
- Involves exposure to X-rays
- Excellent method of tracking
changes in body composition especially lean mass
SLIDE 33 Dual-Energy X-Ray Absorptiometry
- Cumulative X-ray exposure should be considered
- Given use of X-rays, specific training by a suitably
accredited organization is required (International Society for Clinical Densitometry (ISCD))
- Standardization of subject presentation and positioning on
the scanning bed are very important for reliability
SLIDE 34 Physique Assessment in Practice
- Standardization
- Comparison between options – signal vs noise (TEM)
- Frequency of measurement
- Psychological factors – ED
- Debrief and reporting – TEM analysis
SLIDE 35 Reliability
Kerr et al., 2017
SLIDE 36
Sample Reporting
SLIDE 37 Physique Assessment in Practice
- Physique assessment provides valuable information
- In isolation, can easily be misinterpreted or misused
- Additional information required to fully interpret findings
SLIDE 38 Physique Assessment in Practice
- Strengths and limitations of methods must be considered
- Best practices to collecting and reporting data are key
SLIDE 39 Case Study: Kickboxer Cutting Weight
- 14 y.o. female combat athlete
- Striking sport – kickboxing
- World Kickboxing Championship (end Oct)
- Weight class: 54.5 kg
SLIDE 40 Case Study: Kickboxer Cutting Weight
- Aug 8: +4-5 kg from weight target
- Fundraiser event (mid Sept)
- No experience with weight cutting
SLIDE 41 Baseline Test: ISAK Anthropometry
- Nutrition Assessment
- Training load review
- Reduce fat mass
- Aim: 75-80 mm S8SF
- Personal plan
SLIDE 42 54.5 55.5 56.5 57.5 58.5
8/8/15 8/16/15 8/23/15 8/30/15
Body Mass (kg)
SLIDE 43
- S8SF: -20.0mm
- Fat mass: -2.0kg
- LMI: - 0.5
- Weight: -3.0kg
SLIDE 44 54.5 55.5 56.5 57.5 58.5
08-Aug-15 16-Aug-15 23-Aug-15 30-Aug-15 06-Sep-15 13-Sep-15
Body Mass (kg)
SLIDE 45
- S8SF: No real change
- Fat mass: Stable
- S8SF: 96.2mm
- LMI: < 0.5 (Stable)
- Weight: -0.4 kg
SLIDE 46 54.5 55.5 56.5 57.5 58.5
08-Aug-15 16-Aug-15 23-Aug-15 30-Aug-15 06-Sep-15 13-Sep-15 14-Sep-15 15-Sep-15 17-Sep-15 18-Sep-15 19-Sep-15
Body Mass (kg)
Manipulate
SLIDE 47 54.5 55.5 56.5 57.5 58.5
08-Aug-15 16-Aug-15 23-Aug-15 30-Aug-15 06-Sep-15 13-Sep-15 14-Sep-15 15-Sep-15 17-Sep-15 18-Sep-15 19-Sep-15 19-Sep-15
Body Mass (kg)
Manipulate
Manipulate
SLIDE 48
- Maintain composition
- Apply cut program
- Change of plan
- No weight cutting
- S8SF: -16.2mm
- Fat mass: -1.0kg
- S8SF: 82.1mm
SLIDE 49
SLIDE 50 Paralympian: Hockey
sledge hockey
championship medalist
months
SLIDE 51 Anthropometry and Baseline DXA
- Use DXA to enhance
- bservations
- Use lean mass to
monitor EA
- Aim -1.0kg/wk (fat)
- Feb 16: Plan
SLIDE 52
- Weight: -3.1kg
- Lean mass stable
- Fat mass: -3.3kg
- Rate: -1.1kg/wk
- S4SF: -5.2mm
SLIDE 53
- Weight: -3.1kg
- Rate: -1.1kg/wk
- S4SF: -5.8mm
- S4SF: 54.4mm
- Target: <55.0mm
SLIDE 54
SLIDE 55 Summary
- Specific physique traits vary with the sport
- Relationship to sport performance is modest at best
- Physique assessment provides valuable information
- In isolation, can easily be misinterpreted or misused
SLIDE 56 Summary
- Additional information required to fully interpret findings
- Strengths and limitations of methods must be considered
- Best practices to collecting and reporting data are key
- Nutrition strategies for weight/fat loss should also support
training goals and enhance training adaptation
SLIDE 57
Q & A
Erik Sesbreno, MSc (c), RD, CBDT, Dip. Sport Nutrition IOC
CSIO, HPC and INSQ (lead) Sport Dietitian/Nutritionist @esesbreno esesbreno@csiontario.ca esesbreno@insquebec.org esesb@uoguelph.ca 647-457-8668
