NUTRITIONAL

STRATEGIES TO
CHANGE BODY
COMPOSITION
FOOD AND NUTRITION SCIENCE 375
DR. HILDEBRANDT, RDN
THE IMPORTANCE OF BODY
COMPOSITION MEASUREMENTS
FNS 375 DR. HILDEBRANDT, RDN
A. Body Composition and athletic performance
1. Body weight and Body Mass Index (BMI) can be misleading in an athletic
population
2. Normo-weight obesity due to loss of lean body mass
B. Baseline value for comparison purposes
C. Measures can be a component of annual physical examinations
D. Only an estimate
E. May be misleading to compare a measurement to an exact
arbitrary standard
COMMONLY AVAILABLE METHODS
1. Dual Energy X-Ray Absorptiometry (DEXA) Analysis

2. Hydrodensitometry

3. Air displacement plethysmography (BodPod®)

4. Skin fold thickness

5. Bioelectrical impedance analysis (BIA)

DUAL ENERGY X-RAY ABSORPTIOMETRY
(DEXA) ANALYSIS
HYDRODENSITOMETRY
AIR DISPLACEMENT PLETHYSMOGRAPHY (BODPOD®)
SKINFOLD THICKNESS
5. BIOELECTRICAL IMPEDANCE ANALYSIS
(BIA)
INTERPRETING BODY COMPOSITION MEASUREMENTS

1.Non-Athletes
https://mymission.lamission.edu/userdata/ruyssc/docs/ACSM%20Body%20Composition.pdf

2. Athletes
•  Utilize your Strength and Conditioning Coaches as an Excellent Resource
• Monitor lean body mass changes in weight sensitive athletes

3. Prioritize health, lack of injury, and performance above weight and body fat goals with
athletes and coaching staff
BODY FAT AND MENSTRUATION

- Etiology  
- Impact
- Treatment

http://www.gssiweb.org/en/sports-science-exchange/Article/the-female-athlete-energy-and-nutrition-
issues?utm_source=My+Sports+Dietitian%3A+Eat+2+Win&utm_campaign=0e4b681583-
EMAIL_CAMPAIGN_2017_12_19&utm_medium=email&utm_term=0_c3aed6e419-0e4b681583-
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BODY FAT AND MENSTRUATION

- Trabecular bone (located mostly in the spine) is the most sensitive to

under-nutrition
- Bone density testing at sports-specific sites to identify a possible
bone metabolism pathology rather than total body bone mineral
density (BMD)
- Some experts recommend that all female athletes should undergo
DEXA screening since normal menstrual status is not always indicative
of normal BMD
ENERGY AND MACRONUTRIENT
EVALUATION
ENERGY REQUIREMENT ESTIMATES:
MAINTENANCE

Total Requirement = RMR + Daily practice or workout  

ENERGY REQUIREMENT ESTIMATES:
MAINTENANCE
Total Requirement = RMR + Daily practice or workout
Resting Metabolic Rate (RMR) (Cunningham Equation): RMR = 500 + (22 x LBMkg)
Any Exercise App is fine for their daily practice/work-out, but MyFitnessPal is easy to use and
free.

If they have been doing any of the If they’re doing any of the following,
following, please multiply your RMR by please multiply your RMR by 0.95 (95%)
0.9 (90%)
<20% kcals from fat Borderline low fat intake
<RMR Borderline low RMR
Consuming >1000 kcal/day than what you
estimated they need for maintenance
A. ENERGY (CONT.)
4. Adjust the maintenance value if you want a change in body composition

+500 to • If you want to gain

+1000 muscle mass
kcals/day

• If you want to loss

-500 to -1000 body fat, but never
kcals/day less than their RMR
ENERGY: USEFUL LINKS

• https://scan-dpg.s3.amazonaws.com/media/files/e049e087-8a14-4e9a-8a6f-3b29987d9181/95742%20
Energy%20Availability%20Fact%20Sheet%20v2.pdf
PERCENT KCAL FROM PROTEIN,
CARBOHYDRATE AND FAT
15%
Recommendations
kcal
fro
m
20-30%prot
kcal from
ein
fat
55-65% kcal from carbohydrate
GRAMS OF EACH MACRONUTRIENT
PER POUND BODY WEIGHT
• Now that we have more supporting data, this is the easiest approach
• We will use it along with the Percent of Calories Method to determine
grams of each Macronutrient
• This will create a target range for each Macronutrient
• Your posted example of Macronutrient calculations in the assignment
section will walk you through the calculations. We will also practice in
class.
• You will use your carbohydrate, Protein and fat slides to see what the best
grams of each macronutrient per pound value to put into your calculations
GRAMS OF CARBOHYDRATE PER POUND
BODY WEIGHT
TRAINING DURATION GRAMS PER POUND
Up to One Hour/Day 1.8 - 2.3*
1-2 Hours/Day 2.3 – 3.2
2-4 Hours/Day 3.2 – 4.5
4-6 Hours/ay 4.5 - 5.5
* Shoot for the higher number if you want to gain muscle or
if your sport is high intensity
GRAMS OF FAT PER POUND BODY WEIGHT

• 4+ hours of training per day:

• 0.36 g Fat /pound
• 3-4 hours of training per day:
• 0.48 g Fat /pound
• 1-3 hours of training per day:
• 0.59 g Fat /pound
NUTRITIONAL STRATEGIES FOR MUSCLE GAIN

PLAN AHEAD FOR A SAFE RATE OF WEIGHT

GAIN

TAKE ADVANTAGE OF THE OFF-SEASON

HTTPS://SCAN-DPG.S3.AMAZONAWS.COM/MEDIA/FILES/652D3A2F-EEA3-4AF1-A03F-67DE45C
F0E36/OFFSEASON%20FUELING%20FACT%20SHEET.PDF
ENERGY

1. They can’t make or keep muscle if they do not eat enough calories
2. Add an additional 500-1000 kcal per day to maintenance recommendations for a reasonable gain of 1-2
pounds per week
3. Nutrient dense foods should be selected as the muscle needs other nutrients as well
4. All beverages consumed should contain energy
5. Outside of exercise they should eat a meal or snack every 2-3 hours
6. Consider nuts and nut butters
7. You should not put anything in their mouth that does not have energy
CARBOHYDRATE

1. 55-60% kcal from carbohydrate to accommodate the increased need for

condensed energy supplied by fat
2. Low glycemic index carbohydrates throughout the day
3. Carbohydrate (maltodextrin) sports drink before, during and after practice
C. CARBOHYDRATE

1. 55-60% kcal from carbohydrate to accommodate the increased need for

condensed energy supplied by fat
2. Low glycemic index carbohydrates throughout the day
3. Carbohydrate (maltodextrin) sports drink before, during and after practice
PROTEIN

1. 15% kcal
2. High protein intake should not jeopardize carbohydrate consumption
3. Consider whey protein in recovery beverage
OMEGA-3 FATTY ACIDS
VITAMINS AND MINERALS IMPORTANT FOR MUSCLE
SYNTHESIS AND PRESERVATION (150- 200% DRI)
- Iron: Animal flesh, white meat has less than dark meat
- Zinc – animal foods (meat, milk, eggs). Vegans/plant based at risk.
- Potassium: bananas, watermelon,
- Plant Forms of Vitamin A – eggs, any colored veggie, dairy products, plant veggies serve as
an antiox. + DNA stuff
- Folate: important for making DNA, cant fix it if neglected for too long. Need DNA for
muscle gain and RBC production.
- Vitamin B6 -
- Chromium – important for using insulin. Whole foods has it plenty.
- Risk for multivitamins…over 100% DRI intake. Take a men's multi because there is less iron.
- Absorption rate…vit. C helps absorption
- 2-3 serving of red meat, 7 servings of color
 VITAMIN D IS CRITICAL – NEED EXAMPLE FOR FINAL CASE STUDY!
NCAA PERMISSIBLE

 Vitamin D has recently been found to serve as a potent anti-inflammatory nutrient

which boosts muscular strength
 Fortified Dairy Products are the primary food source of Vitamin D. However, currently
Dairy Products in the US are fortified with enough Vitamin D to meet old bone
recommendations (5 mcg/day)
 Increasing Vitamin D fortification to meet new anti-inflammatory requirements is under
discussion (DRI = 15 mcg/day)
 Many sports RDN’s (your professor included), suggest in the meantime:
supplementation of 2000 IU or 25 mcg daily for Athletes
 However, Vitamin D can be quite toxic with a UL = 4000 IU or 50 mcg/day
LOSING BODY FAT AND
PRESERVING MUSCLE
A. Plan ahead for a safe rate of body fat loss that does not result in muscle loss
and a decrease in their BMR

B. Best done during their non-competitive season so performance is not

jeopardized
http://www.mysportsdconnect.com/wrestlersfuelingduringweightloss
C. Use body composition to monitor success every three months

D. Should eat “mini-meals” every 2-3 hours outside of exercise, but should
select choices low in energy and fat
E. ENERGY REQUIREMENTS

- Subtract 500-1000 kcal per day for a reasonable loss of a pound per week

- Nutrient dense foods should really be selected to support muscle preservation 

- Should never go below their RMR.

- Monitor menstruation

- Relative Energy Deficiency in Sport (RED-S): 

https://journals.humankinetics.com/doi/full/10.1123/ijsnem.2018-0136  
F. Slow release carbohydrate every 2-3 hours outside of exercise

G. Beware of fat free foods that are really high in fructose

H. Gradually increase dietary fiber to 40 g/d

I. Carbohydrate beverage before early morning exercise, and if exercise is later use carbohydrate
from the meal or snack

J. Carbohydrate beverage after practice and really stress maltodextrin as it will be less likely
converted to body fat

K. Avoid high glycemic index carbohydrates and fructose except use of maltodextrin around
exercise
FAT
1. 20-25% kcal from fat

2. Should never go below 20% of kcal or will lower BMR

3. Do not avoid, but select low fat protein foods (non-fat dairy, non-fat refried
beans, eggs, lean meat, fish and skinless poultry)

4. Select low fat fast foods using composition tables

Alcohol is Made Nicely into Fat
 CONSUME MUSCLE PRESERVATION
MICRONUTRIENTS (125-150% DRI)

- Iron - Zinc
- Potassium - Plant Forms of Vitamin A
- Folate - Vitamin B6
- Chromium
 VITAMIN D IS CRITICAL
 Vitamin D has recently been found to serve as a potent anti-inflammatory nutrient
which boosts muscular strength
 Fortified Dairy Products are the primary food source of Vitamin D. However,
currently Dairy Products in the US are fortified with enough Vitamin D to meet old
bone recommendations (5 mcg/day)
 Increasing Vitamin D fortification to meet new anti-inflammatory requirements is
under discussion (DRI = 15 mcg/day)
 Many sports RDN’s (your professor included), suggest in the meantime:
supplementation of 2000 IU or 25 mcg daily for Athletes
 However, Vitamin D can be quite toxic with a UL = 4000 IU or 50 mcg/day
SUPPORTING OUR WRESTLERS!

• https://scan-dpg.s3.amazonaws.com/media/files/63e4c20f-363d-4565-9b1d-49be81a1d5a8/Wrestling
%20Sports%20Nutrition_web%20version.pdf

• http://www.mysportsdconnect.com/preseasonwrestlinggoals
PORTION SIZE LINKS
• https://www.healthyeating.org/Portals/0/Documents/Tip%20Sheets/Portion_
Serving_Size_Chart_Eng.pdf

• http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/
media/pdf/diet/portion-control-guide.pdf

• http://www.ideafit.com/fitness-library/nutrition-by-the-handful-an-alternativ
e-to-counting-calories?utm_source=publications+may+2017+ifnt&utm_mediu
m=email&utm_campaign=IFNT+May+2017+%282%29
BREAKFAST IDEAS

• https://www.nbcnews.com/better/pop-culture/what-olympic-athletes-eat-br
eakfast-ncna849631?utm_source=My+Sports+Dietitian%3A+Eat+2+Win&utm
_campaign=4671e0112d-EMAIL_CAMPAIGN_2018_02_27&utm_medium=em
ail&utm_term=0_c3aed6e419-4671e0112d-128814161