Body Composition

Body Composition

Athletes competing in power sports such as sprinting need to pay close attention to their body composition. There is an undeniable correlation between optimal body fat percentages (BF%) and improved performance. Whilst training during the off season should be focused on building muscle and increasing power, it is a different story as the off season ends. In the weeks before competition the athlete should be focused on cutting body fat and unneeded muscle mass to further enhance their power to weight ratio. This is important as unneeded mass acts as a deadweight reducing performance. Low body fat is also an important strategy to reduce injury risk.
 

Ideal body fat % for sprinters

  These ranges are only a guide and baseline measures should predominately be used as a starting point to compare to, rather than aiming for a particular BF%. Ideal BF% will vary between individuals so aiming for the targets above isn’t always what’s best for the individual athlete.
 

How to Measure Body Fat %

The two most common ways to measure BF% are DXA and skinfolds. These two measures can produce vastly different results. Therefore periodically measuring BF% using the same tools will present a reliable association between BF% and performance. 


 

    1. Dual-energy X-ray absorptiometry (DXA)

    • Most accurate way of measuring body composition  
    • DXA is a high tech scanning machine that gives accurate levels of total body fat, lean body mass, and bone density mass

     

    2. Skinfold Measurements

    • Usually used when athletes don’t have access to DXA due to it’s numerous flaws  
    • Measured using callipers to determine skinfold thickness at certain points on the body

 

Manipulating Body Fat %

 

CALORIE DEFICIT

When the athlete has their BF% and total energy expenditure they can begin tailoring their nutritional plan to achieve a daily energy deficit. Athletes should always take care not to aim for drastic, short term drops in body fat. Instead it should be a gradual process that does not impair the athletes day to day life.
 

How Much?

  • 32.2MJ or 7700 calories of energy deficit leads to 1 kg of body mass lost which is mostly fat, if consuming a balanced diet. (e.g. over 1 week) 

 

How to create an energy deficit?

Manipulating body fat levels requires specialized training and a well thought out dietary plan. Goals should include:
 

  • Reduce excess kJ or calories in the diet, particularly excess fat (especially trans fats) found in food like cakes, biscuits and sweets.    
  • Eating balanced meals spread throughout the day
  • Consuming complex carbohydrates like whole grains, vegetables and dairy 
  • Sprint specific resistance exercise to burn fat and build muscle beneficial to sprinting  

 

 
  Easily track your food intake to see if you are achieving an energy deficit through My Fitness Pal. Through the app or website you can search and enter foods. The app is free and also has a barcode scanning function for faster input.