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featuresports nutritionBody Composition andIts Affect on the SportsPerformance Spectrumabout theAUTHORDawn Weatherwax-Fallis a Registered/LicensedDietitian with a specialtyin Sports Nutritionand Founder of SportsNutrition 2Go. She isalso a Board CertifiedSpecialist in SportsDietetics. In addition, sheis an Athletic Trainer witha Certification in Strengthand Conditioning fromThe National Strength andConditioning Association.Therefore, she bringsa comprehensive andunique understanding ofthe athlete’s body, and itsnutritional needs, to thoseinterested in achievingspecific performancegoals and optimalhealth. WeatherwaxFall is also the authorDawn Weatherwax-Fall, RD, CSSD, LD, ATC, LAT, CSCSHaving a certain body fat to muscle mass ratio isrelated to athletic performance. Research hasshown that correct portion of muscle mass increasesstrength, power, and agility (8,9). Table 1 (see nextpage) provides recommend body fat percentages forboth men and women.3. When you are evaluating body fat percentages thechallenge is not to just evaluate the percent body fatnumber but to also evaluate the lean weight number.Even though you may have the appropriate body fatpercentage for your sport, you may still have roomfor improvement if you continue to gain lean mass.However, to gain lean muscle it is not just about the exercise protocol but nutritional intake and timing (2,7).Research shows three out of four student athletes maynot be getting enough to eat. It also shows that 70% ofthe women and 73% of the men are not getting enoughtotal calories, only 81% of the women and 90% of themen are consuming enough carbohydrates, and just68% of the women and 81% of the men are eatingenough protein based on USDA guidelines. Intakes ofsalt, total fat, saturated fat, and cholesterol often exceed recommendations, even in diets deficient in majorcomponents (4).4. When an athlete has encountered a severe injurywhere rehabilitation will take several months, measuring body composition on a monthly basis can bea tool to minimize a gain in body fat. Athletes cangain body fat quickly when activity has been limited and eating habits are poor. It is difficult to getan athlete back to “full go” if they have lost muscleand gained body fat.To help you achieve your goals, you should know yourbody composition. But body composition is muchmore than a body fat percentage number. Below aredifferent ways the measurement can be utilized.of The Official SnackGuide for BeleagueredSports Parents and TheComplete Idiot’s Guideto Sports Nutrition. Sheis an Official Speakerfor the Gatorade SportsScience Institute and onthe approval speaker listfor the NCAA. She hasalso been featured ontelevision shows including:Good Morning America,MSNBC, Geraldo Rivera,and Fox News.1. Knowing what percent body fat assists in the typeof fuel mixture an athlete needs. If an athlete hasa higher body fat they usually need fewer caloriesand fewer carbohydrates. The opposite is true ifthe athlete has a low body fat. They usually needmore calories and carbohydrates due to more leanweight.5. Body Composition testing can be a reassurance test.Many female athletes believe when they gain weight,they are gaining fat. Also an athlete can exchangefat at the same rate they gain muscle so the scale isnot displaying the positive exchange.6. Because female athletes are more vulnerable todeveloping an eating disorder (5), having biyearlybody composition tests can detect any significantchanges. These changes could shed light on an unhealthy behavior with food.The best ways to measure body composition are by hydrostatic weighing, Dexa Scan or Bod Pod testing. However many people do not have access or the funds to usethese methods. The next best step is to use Lange skinfold calipers. They are easy to use, easy to learn, andvery affordable. However you want to make sure you2. In any strength and conditioning or specialized nu- take the time and follow strict protocols to ensure accutrition program there needs to be a way to measure racy (3). Take a minimum of three tests at each site andits effectiveness. Body composition testing is an im- have at least two numbers that are within a millimeter.portant measurement tool since most athletes want If you do not, then keep retesting the site until youto gain muscle, lose fat, or do both.do. The last thing you want is the body fat percentageto increase due to poor measuring techniques. Lastlynsca’s performance training journal www.nsca-lift.org volume 7 issue 56

Body Composition and Its Affects of the Sports Performance Spectrumyou want to avoid going the easy route and buya bioempedance device. These devices can beanywhere from 6 – 10% off because these techniques depend on the athletes hydration status(6). These tools start off by measuring how fastthe current runs through the body. The morehydrated the athlete the lower the body fat willregister. The more dehydrated the athlete is thehigher the body fat will measure.Body Composition testing is not just aboutmeasuring fat. It can be a very effective tool formenu planning, monitoring progress, improvingcurrent athletic status, part of a rehabilitationprotocol, offering encouragement, and findingirregularities in behavior. Now that is a tool. References1. ACSM’s Guidelines for Exercise TestingPrescription. American College of SportsMedicine,7th Edition. Philadelphia: LippincottWilliams & Wilkins. (2005).2. Biolo, G, Williams, BD, Fleming, RY, and Wolfe,RR. Insulin action on muscle protein kineticsand amino acid transport during recovery afterresistance exercise. Diabetes, 48:949 – 957.(1999).3. Heyward, VH, Wagner, DR. Applied BodyComposition Assessment. Champaign, IL:Human Kinetics. (2004).ClassificationWomenMenEssential10 – 12%2 – 4%Athletes14 – 20%6 – 13%Fitness21 – 24%14 – 17%Acceptable25 – 31%18 – 25%Plus32% plus25% plus4. Hinton, P, Sanford, T, Davidson, MM, Yakushko,O, and Beck, N. Nutrient intake and dietarybehaviors of male and female collegiateathletes. Inter J of Sports Nutrition and ExerciseMetabolism, 14: 389 – 390. (2004).5. Kirk, G, Singh, K, and Getz H. Risk of EatingDisorders among female college athletes andnonathletes. Journal of College Counseling,4(2): 122 – 132. (2001).6. McArdle, W, Katch, F, Katch, V. ExercisePhysiology. (4th Edition). Philadelphia: LippincottWilliams & Wilkins. (2006).Table 1General Body FatPercentage Category (1)carbohydrate supplement enhances muscleprotein anabolism after resistance exercise. J.Appl. Physiol, 88:386 – 392. (2000).8. Spaniol FJ. Physiological predictors of batspeed and throwing velocity in adolescentbaseball players (Abstract). Journal of Strengthand Conditioning Research, 16(4): 1 – 18.(2002).9. Spaniol FJ. Predicting throwing velocity incollege baseball players (Abstract). Journalof Strength and Conditioning Research, 11(4):286. (1997).7. Rasmussen B, Tipton, KD, Miller, SL, Wolf, SE,and Wolfe, RR. An oral essential amino acid-nsca’s performance training journal www.nsca-lift.org volume 7 issue 57

FitnessFrontlinesG. Gregory Haff, PhD, CSCS,*D, FNSCAabout theAUTHORDoes Milk Ingestion ImproveEndurance Performance?G. Gregory Haff is anassistant professor inthe Division of ExercisePhysiology at the MedicalSchool at West VirginiaUniversity in Morgantown,WV. He is a member ofthe National Strength andConditioning Association’sBoard of Directors. He isa Fellow of the NationalStrength and ConditioningAssociation. Dr. Haffreceived the NationalStrength and ConditioningAssociation’s YoungInvestigator Awardin 2001.One of the main effectors on the capacity to performprolonged exercise is the availability of carbohydrates.Many studies have reported that the ingestion of carbohydrates before and during exercise as an ergogenic toolmay improve performance. Many commercially available carbohydrate supplements are formulated in concentrations of 2 – 10%. Interestingly milk has a similarconcentration while containing similar electrolyte andmacronutrient breakdowns. Recently researchers fromLoughborough University in the United Kingdom compared the effects of water, carbohydrate electrolytes,and milk carbohydrate on exercise capacity. Eighthealthy men were randomly assigned a treatment orderwith each subject performing endurance trials with fourdifferent supplements. Each subject ingested 1.5 mL/kg body mass of plain water, a carbohydrate-electrolytebeverage, and low fat milk (0.1%) added glucose prior to the exercise bout and every 10 minutes during thebout. The exercise bout consisted of performing cycleergometry work at 70% of VO2peak until volitional exhaustion. There were no differences in the exercise duration between the four supplements, but the inclusionof milk or carbohydrate appeared to result in longerexercise durations when compared to the water condition. The carbohydrate-electrolyte beverage increasedexercise duration by 17.3 minutes, the milk conditionincreased exercise duration by 10 minutes, and the milk carbohydrate resulted in 9.5 minutes more exercisewhen compared to the water condition. There was alsono difference in the subjective feelings experienced during the exercise trial between the treatments. Taken collectively the results of this study suggest that the effectsof milk supplementation appear to be similar to that ofcarbohydrate electrolyte beverages.Lee, JK, Maughan, RJ, Shirreffs, SM, and Watson, P.Effects of milk ingestion on prolonged exercise capacityin young, healthy men. Nutrition 24:340 – 347. 2008.ß-Alanine Supplementationdoes not ImprovePerformance of BodyComposition After 10-weeksof Supplementation andResistance Training.Carnosine is a di-peptide which is synthesized in muscle and central nervous system tissue from histidine andß-alanine. ß-alanine supplementation and/or resistancetraining has recently been linked to increases in musclecarnosine concentrations. It has been postulated that increases in carnosine improved buffering capacity whichcorresponds to improvements in anaerobic and aerobicexercise performance. Very few studies have examinedthe effects of ß-alanine supplementation coupled withresistance training on muscle carnosine concentrationand performance. Therefore the aim of the present studywas to examine a 10-week resistance training programcoupled with the consumption of 6.4 g/day of ß-alanine.Twenty six physical education students were randomlydivided into a ß-alanine and a placebo supplementation group. All subjects resistance trained four days perweek for 10 weeks and took 6.4 g ß-alanine or placeboper day. Biopsies, performance, and body compositionwere assessed prior to and after the 10 week intervention. There were no significant increases in whole bodystrength between the ß-alanine ( 19.67%) and the placebo treatments ( 17.46). Additionally, no differencesin isokinetic strength were noted between the ß-alanine( 12.1%) and the placebo ( 12.6%). When body composition and body mass were examined there were nodifferences between the two treatments. The ß-alaninesupplemented group did express higher muscle carnosine concentrations after the 10 weeks of supplementation when compared to the placebo treatment. Basedupon these results it was concluded that supplementingthe diet and training with ß-alanine does not result inan ergogenic effect as indicated by markers of musclestrength and changes in body composition.Kendrick, IP, Harris, RC, Kim, HJ, Kim, CK, Dang, VH,Lam, TQ, Bui, TT, Smith, M, and Wise, JA. The effectsof 10 weeks of resistance training combined with betaalanine supplementation on whole body strength, forceproduction, muscular endurance and body composition.Amino Acids 34:547 – 554. 2008.nsca’s performance training journal www.nsca-lift.org volume 7 issue 58

Fitness FrontlinesWhey ProteinSupplementationIncreases Fat loss andSpares Lean Muscle inObese Subjects.Does Vitamin C andE SupplementationEffect High IntensityPerformance duringSoccer Training?Obesity is a worldwide epidemic that contrib- It is widely documented that exercise trainingutes to a multitude of health issues. One weight can increase the formation of markers of oxidamanagement method is manipulating the ra- tive stress. Vitamin C and E are two powerfultio of carbohydrates and protein in the diet. antioxidant molecules which can affect the forThrough manipulating the diet it is hoped that mation of markers of oxidative stress. Severala greater maintenance of lean body mass occurs studies have demonstrated the potential abilitywhile enhancing the decrease in body fat. One of vitamin C and E supplementation of markerspotential tool in this process is the use of whey of oxidative damage in humans. However, veryprotein supplementation. Based upon this line few studies have examined the effects of combinof reasoning the present study was designed to ing supplementation with training and how perexamine the effects of whey protein supplemen- formance may be impacted. Therefore the prestation on fat loss and lean body mass. One hun- ent study was to examine the effects of vitamindred and fifty eight subjects between the ages of C and E supplementation on markers of oxida20 – 50 years of age who had a bodymass index tive stress, muscle damage, and performance inbetween 30 – 42 kg/m2 were recruited for this elite soccer players. Ten male soccer players wereinvestigation. All subjects had their dietary in- randomly divided into two matched groups; 1)take reduced by 500 kcals per day and consumed 1000 mg vitamin C and 800 mg of vitamin Ea whey protein shake or isocaloric placebo 20 and 2) maltodextrine. All supplements were adminutes before breakfast and dinner each day ministered in a double blind fashion and werefor 12 weeks. Body fat and anthropometric mea- consumed in conjunction with the subject’ssurements were taken every four weeks. Both the regular diets. Training loads were identical forplacebo and whey protein groups significantly the three month intervention. There were nodecreased body mass. However, the whey pro- differences in the markers of oxidative stress betein group tended to lose more body fat ( 1.19 tween the two treatment groups. However, the– 1.52 kg), which corresponded to about 6.1% vitamin C and E group demonstrated significantof their body fat mass. Since a 5% reduction in reduced markers of muscle damage in responsefat mass has been linked to a reduced disease to the high intensity efforts associated with socrisk in obese patients this finding is considered cer training. Even though less muscle damageimportant. In addition to the fat mass loss the was noted there were no differences in actualwhey protein group tended to maintain more performance measures between the two treatlean body mass. Based upon these findings the ment groups.inclusion of whey protein supplements as partof a weight loss plan may result in more optimal Zoppi, CC, Hohl, R, Silva, FC, Lazarim, FL, Neto,JM, Stancanneli, M, and Macedo DV. Vitamin Closses of body fat when compared to simply reand E supplementation effects in professionalducing caloric intake.Frestedt, JL, Zenk, JL, Kuskowski, MA, Ward, LS,and Bastian, ED. A whey-protein supplementincreases fat loss and spares lean muscle inobese subjects: A randomized human clinicalstudy. Nutr Metab (Lond) 5:8. 2008.SportsNutritionProgramsoccer players under regular training. Journalof the International Society of Sports Nutritionpresented by3:37-44. 2006. www.nsca-lift.org/NSCASportsNutrition/nsca’s performance training journal www.nsca-lift.org volume 7 issue 59

featureabout theAUTHORsports nutritionDo Athletes MaintainingHealthy, Well-BalancedDiets Really NeedNutritional SupplementsDonovan T. SantasDonovan T. Santas, CSCS,*Dwas named Blue JaysAMajor League Strength& Conditioning Coachin January 2003 afterserving as minor leaguecoordinator since 2001.He graduated in 1999 fromthe University of WisconsinLa Crosse with a B.Sin Exercise and SportsScience, majoring inStrength and Conditioning.He is member of theNational Strength &Conditioning Association(NSCA) and sits on theboard of the ProfessionalBaseball Strength &Conditioning CoachesSociety (PBSCCS). In theoffseason, he resides inTampa, Florida with hiswife, and devotes his freetime to conducting youthathlete workshops onstrength & conditioningand sports performancenutrition.s a child how many times did you hear: “eat yourfruits and veggies!”? As an adult, particularly as anathlete, eating fruits and vegetables is one of the onlysignificant ways to get some of what the body needsfrom its food. Why? Because organically grown, antioxidant-rich fruits and vegetables represent one of theonly nutritious food sources readily available. Unfortunately, getting your well-balanced daily servings of nutrient-rich food is a difficult task as most commerciallyprocessed foods are stripped of nutritional value and,worse yet, potentially full of toxins due to overuse offertilizers, pesticides, and herbicides. This combinationof over-processing and contamination not only fills ourrestaurants but also our supermarkets with high-calorieand/or high-glycemic and low-nutrient food options.Therefore, you have to be more diligent than ever tomake quality food choices. And, as an athlete, to ensurepeak performance and to ward off chronic degenerativediseases, you need to appropriately supplement a wellbalanced, whole food-based diet for optimal nutrientlevels.In the world of serious and professional sports, supplements are arguably one of the most misunderstoodand overwhelming topics. Adding to the confusion isthe constant influx of the “next best thing” products,making too-good-to-be-true claims. Because athletesare always looking for an edge, they are often easy preyfor the billion-dollar supplement industry marketing gurus. So what exactly are supplements? Are theyreplacements for whole foods, as some manufacturerswould have you believe? By design, supplements shouldsupplement, filling in the nutritional gaps of a qualitydiet. Generally, these nutritional gaps are seen as a lackof vitamins, minerals, and antioxidants. However forathletes, a lack of foods that enhance metabolism andpreve

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