Designing a Weight or Fat Loss Program Practical Tips from the - PowerPoint PPT Presentation

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

Contributions to Athletic Success Skill Metabolic Psychological Capacity

Optimizing Physique for Sport Performance • Physique Morphology – Body Mass – Body Composition – Size – Shape

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

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

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

Considerations for Weight/Fat Loss Planning Training Load Monitoring Training Protocols Adaptation Training Goals Nutrition Health Periodization Energy Availability

Considerations for Weight/Fat Loss Planning Training Load Monitoring Training Protocols Adaptation Training Goals Energy Health Availability Nutrition Periodization

Training Load Stellingwerff et al., 2017

Calculation of Energy Expenditure • Resting Metabolic Rate – Cunningham – Harris Benedict Equation • Activity Factor or MET

Considerations for Weight/Fat Loss Planning Training Load Monitoring Training Protocols Adaptation Training Goals Energy Health Availability Nutrition Periodization

Considerations: Energy Availability

Metabolic Alterations • 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 Stubbs et al., 2004

Effects on Fat Free Mass 5 0 -5 Weight (kg) kg FFM (kg) -10 FM (kg) -15 -20 Rossow et al., 2013 Kistler et al., 2014 Robinson et al., 2015 Fagerberg et al., 2017

Effects of EA on Lean Mass Junior Elite Middle Distance Runner Test Method: ISAK Surface Anthropometry

Effects of EA on Lean Mass National Level Diver Training: Hypertrophy Block Test Method: DXA

Energy Availability and Performance

Energy Availability and Injury Risk

Reasonable Weight Change Goals SR: 0.7%/wk FR: 1.4%/wk

Periodize Nutrition Stellingwerff et al., 2017

Nutrition Periodization • Support training quality and adaptation • Macronutrient formulation • Timing of nutrient ingestion • Boredom eating Manore, M., 2015

Nutrition Periodization

Considerations for Weight/Fat Loss Planning Training Load Monitoring Training Protocols Adaptation Training Goals Energy Health Availability Nutrition Periodization

Considerations for Weight/Fat Loss Planning Training Load Monitoring Training Protocols Adaptation Training Goals Energy Health Availability Nutrition Periodization

Considerations for Physique Assessment • Physique traits associated with competitive success • Physique traits or change patterns associated with poor health or injury risk • Sources of error

Considerations for Physique Assessment • Validity • Accuracy • Reliability (Technical Error of Measurement)

Surface Anthropometry (SA) • Measurement of physique traits • Body size, shape and composition • Tape, skinfold calipers, scale, stadiometer, bone calipers, etc.

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

Bioelectrical Impedance Analysis (BIA) • Measurement of total body water (TBW) • Applies a small electrical current • TBW used to estimate fat free mass

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

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

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

Physique Assessment in Practice • Standardization • Comparison between options – signal vs noise (TEM) • Frequency of measurement • Psychological factors – ED • Debrief and reporting – TEM analysis

Reliability Kerr et al., 2017

Sample Reporting

Physique Assessment in Practice • Physique assessment provides valuable information • In isolation, can easily be misinterpreted or misused • Additional information required to fully interpret findings

Physique Assessment in Practice • Strengths and limitations of methods must be considered • Best practices to collecting and reporting data are key

Case Study: Kickboxer Cutting Weight • 14 y.o. female combat athlete • Striking sport – kickboxing • World Kickboxing Championship (end Oct) • Weight class: 54.5 kg

Case Study: Kickboxer Cutting Weight • Aug 8: +4-5 kg from weight target • Fundraiser event (mid Sept) • No experience with weight cutting

Baseline Test: ISAK Anthropometry • Nutrition Assessment • Training load review • Reduce fat mass • Aim: 75-80 mm S8SF • Personal plan

Body Mass (kg) 58.5 57.5 56.5 55.5 54.5 8/8/15 8/16/15 8/23/15 8/30/15

• S8SF: -20.0mm • Fat mass: -2.0kg • LMI: - 0.5 • Weight: -3.0kg

54.5 55.5 56.5 57.5 58.5 08-Aug-15 16-Aug-15 Body Mass (kg) 23-Aug-15 30-Aug-15 06-Sep-15 13-Sep-15

• S8SF: No real change • Fat mass: Stable • S8SF: 96.2mm • LMI: < 0.5 (Stable) • Weight: -0.4 kg

54.5 55.5 56.5 57.5 58.5 08-Aug-15 16-Aug-15 23-Aug-15 30-Aug-15 Body Mass (kg) 06-Sep-15 13-Sep-15 14-Sep-15 15-Sep-15 17-Sep-15 • Fiber • Sodium • Energy Manipulate 18-Sep-15 19-Sep-15

54.5 55.5 56.5 57.5 58.5 08-Aug-15 16-Aug-15 23-Aug-15 30-Aug-15 Body Mass (kg) 06-Sep-15 13-Sep-15 14-Sep-15 15-Sep-15 17-Sep-15 • Fiber • Sodium • Energy Manipulate 18-Sep-15 • Fluid Manipulate 19-Sep-15 19-Sep-15

• Maintain composition • Apply cut program • Change of plan • No weight cutting • S8SF: -16.2mm • Fat mass: -1.0kg • S8SF: 82.1mm

Paralympian: Hockey • Men’s national team sledge hockey • Paralympic and world championship medalist • Goal: S4FS <55mm in 2 months

Anthropometry and Baseline DXA • Use DXA to enhance observations • Use lean mass to monitor EA • Aim -1.0kg/wk (fat) • Feb 16: Plan

• Weight: -3.1kg • Lean mass stable • Fat mass: -3.3kg • Rate: -1.1kg/wk • S4SF: -5.2mm

• Weight: -3.1kg • Rate: -1.1kg/wk • S4SF: -5.8mm • S4SF: 54.4mm • Target: <55.0mm

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

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

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