A Study about Weight Management for Athletes

and Active Individuals

By Karl Angelo R. Tenorio, University of the Philippines Diliman

2019
Abstract

Weight management for athletes and active individuals is essential because of

their high daily energy of consumption; the emphasis, is typically set on changing the

eating regimen of the energy balance equation. When dieting for weight loss, athletes

and active individuals also want to preserve lean tissue, which implies that energy

limitation can't be too severe or lean tissue is lost. To begin with, this study tends to the

issues the weight management for athletes and active individuals and factors to think

about when determining a weight-loss objective. Also, diet plans for weight loss/reduction

that can be effectively utilized with athletes or active individuals are given. Emphasizing

is put on teaching the benefits of consuming a low energy dense, which allows a greater

volume of consumption of food to increase satiety while reducing energy consumption.

Health professionals and sport dietitians need to comprehend dynamic energy balance

and be set up with powerful and proof based dietary ways to deal athletes and active

individual accomplish their body-weight goals.

 Weight management is difficult for most individuals, as indicated by the high

numbers of overweight and obese individuals in the Philippines and around the world.

Currently, 31.1% of the region's total population are either obese or overweight.

Unfortunately, the obesity epidemic is not limited to adults. Currently, 36.6% of children

and youth between the ages of 2 and 19 years are above the 85 % percentile for body

mass index (BMI, kg/m2) for age, which means that more young athletes will come to

their sport fatter than considered desirable for optimal performance.

Although not typically overweight, obese or fat, elite athletes or first-class

competitors can also struggle with body weight and image issues. It also depends on the

sport an active individual is playing; it is not uncommon for athletes to want to lose body

fats while maintaining or gaining muscles. While few athletes appear to be naturally fit

and lean, with weight and body size well proportional for their sport, others need to change

their weight and/or body composition to be competitive. If a child/youth athlete is

overweight or obese, they may have a lot of weight to lose to be considered competitive

athlete. Youth sports programs are an ideal time to enable youthful competitors to figure

out how to eat for health, weight management, and performance, applying the

fundamental ideas of energy balance. This study talks about weight issues in athletes,

reviews how an athlete may decide a realistic body weight for themselves and their sport,

This study talks about weight issues in athletes, reviews how an athlete may decide a

realistic body weight for themselves and their sport, discusses dynamic energy balance

in the context of sport, and reviews new techniques for predicting weight-loss while doing

diet or eating less carbs, and provides dietary strategies an athlete or active individual
may use to effectively manage the maintenance of a healthy body weight or losing body

fats, while keeping up lean muscles.

Weight Issues in Athletes and Active Individuals

Generally, most athletes and active individuals who need to get more fit fall into two

classifications:

 Those individuals who are overfat or obese based on muscle to fat ratio levels.

 Those individuals who are fit and slender, but still want to lose weight. A portion of

these athletes fall into weight-sensitive (e.g., perseverance competitors, ski

bouncing), weight-class (e.g., wrestling, judo), or aesthetically judged (e.g.,

vaulting, figure skating) sports.

For the athlete with excess body fat, weight reduction could improve sport performance

and reduce the danger of incessant illness. For example, Borchers et al. found that 21%

of their Division 1 college football players were obese and had insulin resistance, while 9

% had metabolic syndrome, all obese. Thus, for these athletes, weight loss could improve

performance and prevent the development of serious chronic diseases.

Then again, numerous elite and recreational athletes are in the average weight or have

low body weight, yet regardless they need to get in shape to improve performance or

potentially to accomplish a body shape for aesthetic purpose/s. A portion of the youth are

yet developing, which is the time to seriously use energy usage while taking high levels

of activity. In helping these people accomplish their weight and game objectives, it is
important that the danger of restrictive eating practices is limited, particularly in those

athletes that are lean and fit in sports.

Finally, it may be hard to oversee safe weight loss in competitors who need to meet an

assigned weight on tournament event, for example, judo, wrestlers, etc. These people

normally weight cycle, with their weight fluctuating significantly between the on and off

seasons. In addition, for competitors in aesthetic games (e.g., Olympic skaters,

synchronized swimmers, gymnasts), maintaining the weight over an aggressive season

without having injuries or the utilization of extreme weight-control techniques is likewise

a test. Few competitors are naturally light weight enough for these sorts of aggressive

sports, so weight reduction will be required the weeks or days prior to what event your

sports is into.

Achieving a Healthy and Competitive Body Weight

Contingent upon the sport, the weight an athlete can keep up without excessive food

intake is commonly higher than their opposition weight. Thus, numerous competitors will

restrict energy intake to accomplish their competitive weight goal and gaining weight in

the off season. An ultimate objective is to distinguish a healthy body weight that the

competitor can keep up for a year, while limiting the weight that should be lost for

competitions. This approach decreases the dieting that happens each season. For certain

sports, attempting to maintain a low weight throughout the year is absurd and not healthy

for most athletes. The following questions can enable the athlete to recognize whether
the weight they are attempting to accomplish is practical and can be kept up without eating

less carbs. The competitor can figure out what weight works best for them during the off

season and how a lot of time they have to reach at their focused weight while staying

healthy and injury free.

 Does the goal weight minimize health issues that can increase the risk for injuries

and promote good health and eating habits, while allowing for optimal sport training

and performance?

 Does the goal weight take into consideration the genetic makeup and family history

of body weight and shape?

 Is the goal weight appropriate for age and level of physical development, including

normal reproductive function?

 Can the goal weight be maintained without constant dieting or restraining food

intake, which could lead to disordered eating or an eating disorder?

Lastly, the objective is to recognize a weight that promotes a healthy being and is

'reasonable' to accomplish and maintain for most of the year, while keeping the 'diet for

weight loss periods short. A competitor who is continually losing weight and gaining

pounds over and over might result to an unrealistic body weight, which may put them in

danger for disordered eating. A sport dietitian can observe these competitors to guarantee

they are keeping up good dieting propensities. It likewise necessitates that medical and

coaching staff know and can recognized hazard factors of confused eating when they

happen and start early intervention.

Dietary Strategies for Weight Loss or Maintenance

What changes in diet and exercise practices will create the ideal body-weight and

composition changes while being feasible and reasonable by the active individual? The

following section features proof-based eating regimen and daily lifestyles for athletes and

active individual who are keen on losing weight, maintaining lean muscles, as well as

anticipating weight regain. This area doesn't explicitly address changes in practice

techniques or training schedules, since the coach ordinarily decides these for the athlete.

For athletes who are very active and dynamic, they should depend all the more intensely

on the dietary and way of life systems recorded to accomplish weight loss. For athletes

who are less active or not in training, expanding physical movement addition to dietary

controls might be necessary.

 Avoid Severe Energy Restriction

- It is tempting to severely restrict energy intake to get quick weight-loss results.

However, this approach, combined with an intense endurance and strength-

training program, can actually increase metabolic adaptations that slow weight loss

and diminish the additive effects of these two factors on weight loss. Thus, this

approach should be avoided. It is important to remember that with negative energy

balance, lean, fit individuals can quickly lose lean tissue if energy is restricted too

dramatically

 Monitor Protein Intake, Quality, and Timing

When energy is restricted, it is easy for protein intake to decrease at the same time

that protein needs to increase with energy restriction to help preserve skeletal
 muscle integrity, especially in physically active individuals. In general, the protein

needs of athletes are higher (1.4–1.7 g/protein/kg) than that recommended by the

RDA (0.8 g/protein/kg) for non-active individuals. The amount of additional protein

needed will depend on the volume and type of exercise and the level of energy

restriction

 Adopt a Low-Energy Dense Diet Plan

- A low-ED diet is high in whole fruits, vegetables, and grains, and incorporates low-

fat dairy, legumes/beans, and lean meats. Overall, the diet is lower in fat and

reduces or eliminates ED beverages, especially sweetened beverages and

alcohol. This high-fiber, high-water, low-fat diet means an individual can consume

a greater volume of food for an overall lower energy intake and still feel satiated.

The energy density of a diet or a food is determined by measuring the amount of

energy for a given amount of food. Evidence shows that a low-ED eating plan is

effective at reducing energy intake, facilitating weight loss, and preventing weight

regain, and maintaining satiety in well-controlled feeding studies and in free-living

conditions.

 Timing of Food Intake Around Exercise and Spreading Meals/Snacks During the

Day

- For the athlete, timing of food consumption around training time and spreading

food admission for the duration of the day will guarantee that the body has the

energy and supplements required for practice and the structure and fix of slender
 tissue. This approach can likewise keep the competitor from turning out to be too

hungry and expending foods or beverages that are not on their diet plan. Sadly,

when competitors attempt to get in shape, they regularly utilize unfortunate weight

loss practices, for example, fasting or skipping meals, serious energy confinement,

and dehydration. At the point when competitors are worried about weight,

particularly female competitors, they confine dinners, particularly breakfast.

 Reduced Consumption of Energy Dense Beverages

- Consumption of ED beverages and alcohol add energy to the diet, but show

reduced satiety and incomplete energy compensation. For some athletes, the

elimination of ED beverages from their diet may help them achieve their weight

loss goals without making any other dietary changes. For these athletes,

sweetened beverages, sport drinks should be limited to what is needed for

hydration and fueling when participating in exercise and sport.

Conclusions

For the athlete and active individual, weight management can be troublesome when great

tasting food products is so advantageous, inexhaustible, and moderately modest. In spite

of the fact that athletes consume high measures of energy in work outs, they may still

need to plan their diet and lifestyle to maintained a focused weight. On the off chance that

an athlete needs to shed pounds, working with a supportive team (e.g., coach, sports

medicine team, and sport dietitian) will help guarantee achievement. Moreover, the sport
dietitian can help make day by day meal plans, address nourishment and supplements

and medical problems, and ensure the competitors is fueled for their game. To give a

consistent message to the athlete, all wellbeing experts need to comprehend the

numerous physiological and environmental factors affecting body weight and energy

balance.
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