Safe & Sustainable Weight Loss for Athletes

SAFE & SUSTAINABLE WEIGHT LOSS FOR ATHLETES

Many athletes try to lose weight to impress coaches, improve aesthetic apperances and boast sporting performance.  However, many athletes turn to unsafe weight loss practices.  What most athletes don't realise is that rapid weight loss actually impairs both performance and health, in the following ways.

• Rapid weight loss:
  *  Causes loss of lean body tissue (e.g. muscle) as well as body fat.  Less severe energy restriction, and thus slower weight loss, is best for preventing this unwanted loss of important lean body mass
  *  Causes a drop in blood glucose levels, and hence impairs mood, perceived exertion during exercise and cognitive function
  *  Impairs physical performance in endurance sports and those which involve repeated intermittent high-intensity exercise (such as hockey)
  *  Reduces the concentration of reproductive hormones in both genders and disrupts the normal female menstrual cycle
  *  Reduces bone formatin and bone strength, thus potentially increasing the risk of osteopenia, stress fractures and osteoporosis
  *  If it involves dehydration (e.g. saunas, restricting fluids, plastic suits), rapid weight loss increases the susceptbility to heat injury and muscle cramps.  It also increases heart rate and stroke volume during exercise, reduces kidney blood flow and increase electrolyte losses

In order to avoid these consequences, it is best to follow the following guidelines for safe weight modification:

• Safe weight loss:
  *  Ideally commit to achieving your body weight goals during the off-season
  *  Aim for no more than 0.5 to 1kg loss per week, which is acheivable via modest energy restriction (of 2000kj per day less than your requirements)
  *  Use a cominbination of moderate energy restriction and increased exercise (e.g. walking or jogging between training sessions)
  *  Substitute healthier alternatives for any high fat/energy foods and drinks you usually have
  *  Make sure you consume a wide range of foods (including foods from each of the five food groups)
  *  Modify the portions sizes of your meals
  *  Ensure that carbohydrates still make up at least 60% of your nutritional intake, as these are the number one energy source for your muscles and brain
  *  Restrict fat intake to 20-25% so you can make room for the increased protein requirement during the weight loss phase
  *  Avoid pills or supplements that claim they will help you lose weight, as the vast majority eitherdo not work or can even cause negative side effects
  *  Use skinfold results and performance measures to monitor your progress, as weight is not the most reliable for athletes.  Consult with your coaches and parents as needed to develop appropriate goals
  *  If you come across someone with disordered eating habits, they need to be referred to a specialist team (Sports Doctor, Dietitian and Psychologist)

Achieving your weight modification goals without impairing your performance can be very difficult but it is do-able.  Guidance from a nutrition professional is essential for success.  We wish you all the best with making some healthier changes over the off-season.

Complete Performance Solutions' Sports Dietitians specialise in developing individualised Success Plans for weight management and optimal performance.  For an appointment call Leanne Hammond on 0402 076 311 or see www.completeperformancesolutions.com. 

Also check out www.sportsdietitians.com.au