Body Composition & Weight Management
Achieve optimal body composition for your sport while maintaining performance and health.
Overview
Body composition significantly impacts athletic performance, with optimal ratios varying by sport. Endurance athletes typically benefit from lower body fat (5-15% for men, 12-20% for women), while strength and power athletes may require higher body fat for energy reserves. Achieving and maintaining optimal body composition requires a strategic approach that preserves lean muscle mass while reducing excess body fat. Research indicates that moderate energy deficits (500-750 kcal/day) with adequate protein intake (2.0-2.5g per kg body weight) can preserve muscle mass during weight loss phases. The timing of weight loss is crucial—athletes should avoid rapid weight loss during competition periods, as it can impair performance, immune function, and recovery. Instead, gradual reductions during off-season or base training phases are more sustainable and less likely to compromise performance.
Key Strategies
1
Periodized nutrition plans aligned with training cycles and competition schedules
2
Lean mass preservation strategies during weight loss phases
3
Weight management for weight-class sports while maintaining performance
4
Body composition assessment methods (DEXA, bioimpedance, skinfold measurements) and interpretation
Key Points
Maintain a moderate calorie deficit (500-750 kcal/day) for sustainable weight loss of 0.5-1% body weight per week
Prioritize protein intake (2.0-2.5g per kg body weight) to preserve lean muscle mass during caloric restriction
Time weight loss phases during off-season or base training, not during competition or high-intensity periods
Monitor body composition changes using DEXA scans or validated methods rather than relying solely on scale weight
Ensure adequate micronutrient intake during calorie restriction to prevent deficiencies
Gradually increase calories when transitioning from weight loss to maintenance to prevent rapid regain
Consider the minimum essential fat levels for health: 5% for men and 12% for women
Avoid extreme diets or rapid weight loss methods that can impair performance and health