WEIGHT MANAGEMENT Module 3- Metabolism and Nutrition

Weight Management  For athletes, there are typically two goals of weight management  Fat loss  Lean mass gain  Three possible states  Caloric balance Intake=expenditure Maintain body weight  Negative caloric balance intake<expenditure Lose body weight  Positive caloric balance Intake>expenditure Gain body weight

Factors Determining Caloric Expenditure  Resting Metabolic Rate  Amount of energy expended for cardiorespiratory function and thermoregulation  60-75% of total calories  Physical Activity  Calories expended during exercise and daily activity  Varies among individuals  Thermic Effect of Food  Energy expended to digest and store food  7-10% of total expenditure

Table 10.7

Weight Gain (Lean Tissue Mass)  Guidelines  Add 350 to 700 kcal per day to gain at a rate of 1 to 2 lbs per week About 2500 extra kcal to gain 1lb of muscle mass  Combine diet with resistance training to gain muscle mass  Eat a balanced diet with added protein (1.5 to 2 g/kg or more for vegetarians)  Caution  Added weight without resistance training will lead to increase in body fat instead of lean tissue

Weight Loss (Fat)  Guidelines  Lose weight gradually (no more than 1% of bodyweight per week)  Decrease caloric intake by 500 to 1000 per day 3500 kcal caloric deficit per 1 lb of fat loss  Never reduce diet below 1800 or 2000 kcal per day  Eat balanced diet with nutrient dense, not energy dense foods  Attempt fat loss during off or pre-season  Caution  During caloric restriction there is an increased risk of dehydration, vitamin and mineral deficiency and loss of lean tissue

In-Class Assignment #12  Joe is a 185 lb college linebacker who needs to gain weight. What should his new daily caloric intake be to gain the maximum amount of weight per week?  185 lb x 23 kcal/lb= 4255 kcal/day  2 lbs muscle = 5000 kcal/ 7 days= 714 kcal/day  = 4969 kcal/day

In-Class Assignment #12  Stuart wants to lose 100 lbs as quickly as possible, he is currently a sedentary individual who weighs 350 lbs. What should his new caloric intake be?  350 lbs x 17 kcal/lb/day = 5950 kcal/day  350 lbs x 0.01= 3.5 lbs per week  3.5 lbs/week x 3500 kcal/lb = kcal/week  kcal/week/7 days/week = 1750 kcal/day  5950 kcal/day – 1750 kcal/day = 4200 kcal/day

Eating Disorders  Two most common are anorexia nervosa and bulimia (or both)  Excessive exercising  Excessive overeating  It is NEVER your job (unless you are educated and licensed) to treat an eating disorder in any way  No exercise counseling  No nutritional counseling

Warning Signs for Anorexia Nervosa  Commenting repeatedly about being or feeling fat and asking questions about weight even if weight is below average  Dramatic weight loss for no medical reason  Reaching a weight that is below the ideal competitive weight for that athlete and continuing to lose weight even during the off-season  Pre-occupation with food, calories and weight

Warning Signs for Bulimia  Eating secretively, which may be noted by finding food wrappers or observing someone sneaking food  Disappearing repeatedly immediately after eating, especially if a large amount of food was eaten  Appearing nervous or agitated if something prevents the person from being alone shortly after eating  Losing or gaining extreme amounts of weight  Smell or remnants of vomit in the rest room or elsewhere  Disappearance of large amounts of food

Warning Signs for Both Disorders  Complaining frequently of constipation or stomachaches  Mood swings  Social withdrawal  Relentless, excessive exercise  Excessive concern about weight  Strict diets followed by binges  Increasing criticism of one’s body  Strong denial that a problem exists even when there is hard evidence