Body Composition Archives | Rise Nutrition Coach

Body Composition

Body Composition, Diets, Energy, Metabolism, Performance, Weight, Wellness
The Weight Cycling Dilemma: Navigating the Impact on Performance and Lifelong Health for Athletes
- February 3, 2024
Athletes across various disciplines often find themselves navigating the tricky waters of weight management, especially in sports where specific weight classes are a determining factor for success. The weight cycling process of rapid weight loss followed by weight regain, commonly practiced in weight class and combat sports, can have profound impacts on both short-term performance and long-term health. In this article, we will delve into the physiological intricacies of this practice, shedding light on how acute weight loss affects metabolic rates, insulin, and leptin levels, and explore the potential long-term consequences of weight regain, including insulin resistance and other metabolic challenges.

Acute Phase: Rapid Weight Loss & Immediate Effects

Reduced Metabolic Rates: Athletes engaging in rapid weight loss often resort to extreme measures such as severe calorie restriction and excessive sweating, leading to a significant reduction in metabolic rates. The body, sensing a state of energy deprivation, slows down its metabolic processes to conserve energy. While this may help in achieving short-term weight goals, it can impair athletic performance by diminishing the body’s ability to efficiently convert fuel into energy. This decreased performance naturally reduces the amount of quality training sessions that are able to be held in preparation of the next competition.

Reduction in Insulin Levels: Rapid weight loss can trigger a reduction in insulin levels, the hormone responsible for regulating blood sugar. In the short term this reduction could be viewed as a good thing as it can push the body to use more fat. In this situation though this decline in insulin can lead to disruptions in the body’s ability to effectively utilize glucose, the primary source of energy for muscles. As a result, athletes may experience fatigue, reduced stamina, and compromised performance during training and competitions.

Decreased Leptin Levels: Leptin, often referred to as the “satiety hormone,” plays a crucial role in regulating appetite and energy balance. Rapid weight loss can lead to a drop in leptin levels, signaling to the brain that the body is in a state of starvation. This triggers an increase in appetite, making it challenging for athletes to maintain their reduced weight in the long term. The psychological and physical strain of constantly battling hunger can have detrimental effects on an athlete’s overall well-being. Nobody likes being “hangry” and especially not while trying to train at the same time.

Long-Term: Weight Regain and Metabolic Challenges

Insulin Resistance: In weight cycling, the weight regain phase can contribute to the development of insulin resistance over the long term. Insulin resistance occurs when cells become less responsive to the hormone, leading to elevated blood sugar levels. Because cells are resistant to insulin it also forces more insulin to have to be released to help control those blood sugar levels. This increased insulin then inhibits the body’s ability to utilize fat stores for energy making it tougher to lose fat later on. Persistent weight cycling may exacerbate this condition, increasing the risk of type 2 diabetes and negatively impacting an athlete’s metabolic health.

Metabolic Challenges: Weight regain after rapid weight loss can set the stage for a host of metabolic challenges. The body, having experienced the stress of repeated weight fluctuations, may struggle to maintain a stable metabolic environment. This instability can manifest as decreased metabolic rates, greater likelihood of metabolic syndrome as well as increased risk of obesity compared to those who did not practice weight cycling behaviors. Athletes may find themselves grappling with these challenges, potentially compromising their long-term health.

Conclusion

While the requirements of meeting specific weight class requirements or gaining a competitive edge may drive athletes toward rapid weight loss and regain cycles, it is crucial to understand the potential risks involved. The acute effects of weight cycling on metabolic rates, insulin, and leptin levels can impact short-term performance, while the long-term consequences pose serious threats to an athlete’s overall health. Striking a balance between achieving competitive goals and maintaining optimal health should be the ultimate priority. Athletes are encouraged to explore sustainable and healthy approaches to weight management, seeking guidance from dietitians and healthcare professionals who can help devise personalized plans that prioritize both performance and well-being.

By acknowledging the intricate interplay between weight management and physiological health, athletes can make informed decisions that foster longevity in their careers and safeguard their bodies for a lifetime of success in and out of the sporting arena.

Study referenced: click here

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Body Composition, Macronutrients, Meal Timing, Muscle, Protein
Beyond the Plateau: Rethinking the Idea of a Protein Limit
- December 31, 2023
As athletes, you’ve long been advised to carefully regulate your protein intake, and justifiably so! One of the common recommendations has been to spread out your protein intake. This was based on the thought that the body can only absorb and utilize a certain amount of protein at a time. The belief was that consuming more than a certain threshold would result in the excess being broken down for energy, as opposed to being utilized for muscle building and repair as primarily desired. However, new research is challenging this notion. A recent study suggests that there might not be a maximum protein limit that the body can use post-workout.

A recent study, published in the journal Cell Reports Medicine, has turned the tables on our understanding of protein consumption. Contrary to the previous belief that the body could only effectively utilize a limited amount of protein, this study reveals that ingesting a substantial amount of protein post-workout can lead to greater protein synthesis within the body for an extended period.

The Study: Unraveling the Protein Limit Puzzle

The study conducted a meticulous examination of the anabolic response to protein ingestion, investigating whether there exists an upper limit in the body’s ability to synthesize proteins. The researchers tested the impact of consuming both a standard 25 grams of protein and a massive 100 grams after a workout, comparing their effects on muscle and whole-body protein synthesis rates.

Interestingly, the results defied some of the conventional wisdom and recommendations. The group that consumed 100 grams of protein exhibited significantly higher rates of protein synthesis compared to the 25-gram group. This heightened metabolic response persisted not only in the immediate postprandial phase (0–4 hours) but continued to be more pronounced during the prolonged postprandial phase (4–12 hours).

Dispelling the Myth of a Protein Ceiling

One of the key revelations from the study challenges the notion of an upper limit to the body’s protein synthetic response. The data provided no evidence for an upper threshold, refuting the idea that excess protein would be directed toward oxidation and used for energy when protein consumption surpasses a certain point. In fact, postprandial amino acid oxidation rates were found to be negligible when expressed relative to the increase in whole-body protein synthesis rates.

Leucine Impact On Prolonged Anabolic Signaling

Leucine, a key regulator of the mTOR1 pathway, has long been associated with initiating anabolic signaling in tissues. The study observed an increase in plasma amino acid availability, including leucine, after the ingestion of a large amount of protein. Contrary to expectations, this increase in leucine availability did not result in prolonged mTOR activation. The study suggests that while leucine plays a critical role in the initial stimulation of tissue anabolism, prolonged mTOR activity may not be necessary for sustaining the postprandial increase in muscle protein synthesis rate.

Practical Implications for Athletes

For athletes, these findings have profound implications. The traditional advice of spreading protein intake throughout the day to optimize muscle protein synthesis may need reevaluation. The study suggests that consuming a single large amount of protein can trigger a prolonged anabolic response, potentially eliminating the need for frequent protein-rich meals. This challenges the widely accepted belief that muscle protein synthesis has a ceiling and is short-lived after ingesting a single bolus of protein.

Additionally, the research challenges the speculation that sustained anabolism and mTOR activation inhibit the clearance of compromised proteins. The ingestion of a large amount of protein did not compromise whole-body protein breakdown rates or muscle autophagy markers. This protein breakdown is still an important action as it removes any damaged proteins that may actually be hindering the body. While a positive net protein balance is desired, maintaining some of that breakdown was helpful to see.

Limitations and Future Directions

While these findings are groundbreaking, it’s essential to consider the limitations of the study. The ingestion of 100 grams of protein resulted in prolonged metabolic responses that did not return to baseline values at the end of the 12-hour assessment period. This implies that the cumulative metabolic responses may be even more significant than observed.

It also warrants consideration how the overall protein synthesis response would be if they additionally showed the effect of three more 25 gram protein feedings during that 12 hour period. This can show a spread out protein consumption approach compared to the single large protein consumption.

As with any study, these results were obtained from a specific population—healthy, young men following resistance exercise. It remains to be seen if these observations can be extrapolated to other populations and conditions, especially those with compromised health or lower physical activity levels.

Takeaway for Athletes: Rethinking Protein Strategies

As athletes, the implications of this study are clear. It’s time to reassess our protein consumption strategies. Instead of fixating on spreading protein intake throughout the day, athletes may find value in consuming a substantial amount of protein in a single meal, triggering a prolonged anabolic response.

However, it’s crucial to note that individual responses may vary. Athletes should consider their specific training goals, body composition, and personal preferences when deciding on their protein intake strategy. Experimentation with different protein consumption patterns and monitoring performance and recovery can help determine what works best for each individual.

In conclusion, the myth of a protein limit has been challenged, opening up new possibilities for athletes seeking to optimize their muscle protein synthesis. Embracing a more flexible approach to protein consumption may prove beneficial, providing athletes with greater freedom in designing their nutrition plans to support their performance and recovery goals. While this flexibility can be welcomed, total daily protein needs still need to be ensured that they’re being achieved.

Study referenced: click here

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Body Composition, Macronutrients, Muscle, Performance, Protein
Protein Power: Athlete’s Guide On How Much and When
- December 6, 2023
In the world of sports and fitness, the question of how much protein one needs and when to consume it is a common question among athletes. As a sports dietitian, I often encounter individuals seeking guidance on optimizing their protein intake for better performance, muscle recovery, and overall health. In this blog post, we’ll break down the science behind protein consumption. However, it’s crucial to understand that the road to success isn’t solely paved with protein intake; there are nuances that athletes must grasp for personalized and effective results.

Protein Benchmark: One Gram per Pound of Body Weight

Let’s begin with a good starting point and rule of thumb: consuming one gram of protein per pound of body weight. This benchmark serves as a solid foundation for most athletes, providing an optimal balance for muscle repair, growth, and overall performance. However, it’s essential to recognize that individual differences play a significant role in determining the ideal protein intake.

Individual Protein Variations

No two athletes are the same, and the same holds true for their protein needs. Factors such as age, gender, activity level, and overall health contribute to the variation in protein requirements. Older individuals, those recovering from injuries and those involved in contact sports may need increased protein intake to support muscle maintenance and repair. This is why that rule of thumb is a good benchmark but specific protein targets depend on multiple factors.

More Isn’t Always Better

While it’s tempting to believe that loading up on protein will automatically result in more muscle, the reality is more nuanced. The body has its limits in utilizing protein for muscle synthesis, and excessive intake beyond those limits won’t necessarily translate to additional gains. The additional protein beyond that threshold will mostly just get used for energy. Which isn’t a bad thing necessarily but isn’t the main function we are wanting that protein to be utilized for. Instead, focus on meeting your individual protein needs without unnecessary excess.

Timing Matters, but Quantity Comes First

Understanding when to consume protein is a crucial aspect of an athlete’s nutrition strategy. While the timing of protein intake can influence muscle protein synthesis, it’s essential to prioritize overall intake first. Aim for a well-distributed protein intake throughout the day, but remember that the total amount consumed is paramount. Some key moments for protein include in the morning at breakfast, after physical activity and in general having some about every 3-4 hours. This can maximize the body’s ability to utilize that protein for muscle building and repair.

Spreading Out Protein Intake

To optimize muscle protein synthesis, consider spreading your protein intake across multiple meals and snacks throughout the day. This approach provides a steady influx of amino acids, the building blocks of protein, to support muscle repair and growth. Incorporate protein-rich foods into each meal, such as lean meats, poultry, fish, dairy products, legumes, and plant-based protein sources. As mentioned previously aiming for every 3-4 hours can be helpful for many athletes. This gives time for the body to utilize the protein provided at one meal/snack before adding more. In theory this enhances the muscle’s ability to take up and utilize that protein most effectively.

Ways to Incorporate More Protein

Now that we’ve emphasized the importance of meeting your protein needs let’s explore practical ways to incorporate more protein into your diet:
1. Protein-Packed Breakfast: Start your day with a protein-rich breakfast. Include options like eggs, Greek yogurt, or a protein smoothie with fruits and protein powder.
2. Snack Smart: Choose protein-rich snacks to keep your energy levels stable between meals. Nuts, seeds, Greek yogurt, shakes and cheese are excellent portable options.
3. Lean Protein Sources: Opt for lean protein sources to minimize unnecessary calories from additional fat intake. Skinless poultry, lean cuts of meat, tofu, and legumes are great choices especially for weight loss focused athletes.
4. Protein Supplements: Consider incorporating protein supplements, such as whey or plant-based protein powders, especially on busy days when getting enough protein from whole foods may be challenging. As always, ensure they are third party tested via NSF Sport or Informed Choice.
5. Protein-Boosted Recipes: Modify your favorite recipes to boost their protein content. Add extra lean meat, beans, or tofu to stir-fries, salads, and casseroles.
Conclusion

In the pursuit of athletic excellence, understanding your protein needs and optimizing your intake is a key component of success. The one gram of protein per pound of body weight guideline provides a solid starting point, but individual variations must be considered. Remember that simply consuming more protein doesn’t automatically lead to more muscle. Instead, focus on a well-distributed intake throughout the day, meeting your personalized needs for optimal results. You also need to ensure you are having a proper training/exercise routine to stimulate those muscles as well. By incorporating protein-rich foods and making mindful choices, athletes can fuel their bodies effectively, supporting their performance, recovery, and long-term health.

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Body Composition, Muscle, Performance, Protein, Supplements
Unlocking the Power of Essential Amino Acids: A Comprehensive Guide for Athletes
- November 30, 2023
In the realm of nutrition and sports performance, protein is made up of different amino acids and essential amino acids (EAAs) play a pivotal role. Comprising histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine, these amino acids are labeled “essential” because the human body cannot produce them internally. Additionally, arginine is considered “conditionally” essential, signifying that its natural production might fall short in certain situations.

Established over the past century, the importance of consuming all EAAs for human survival is well-acknowledged. Daily requirements are outlined based on the minimum amount of each EAA necessary to avert clinical symptoms of deficiency. Deficient intake of just one of these amino acids can lead to symptoms such as impaired protein synthesis. Conventionally, meeting daily EAA requirements is achieved through dietary protein intake, where the amount and profile of EAAs in proteins, along with their digestibility, determine protein quality. Proteins rich in all EAAs and highly digestible are deemed “high-quality” proteins.

While the significance of meeting minimal EAA requirements through high-quality protein consumption has been recognized for decades, the last 25 years have witnessed a growing appreciation for the benefits of consuming free-form EAAs beyond these requirements. Studies have shown that daily supplementation with compositions of all EAAs in free form can stimulate protein synthesis and turnover throughout the body, particularly in the synthesis of new muscle protein. This stimulation, known as muscle protein synthesis (MPS), can result in gains in muscle mass and quality, translating into improved physical performance and functional outcomes.

Essential Amino Acids & Role of Muscle Protein Turnover

Muscle protein turnover, the continuous renewal of degraded and damaged muscle proteins, is crucial for maintaining muscle mass and function. In the absence of dietary intake, a net breakdown of muscle protein occurs to ensure a constant supply of EAAs in the blood for protein synthesis in other tissues and organs. Dietary EAAs replenish the net loss of muscle protein by stimulating MPS. In normal conditions, rates of MPS and muscle protein breakdown are balanced. If MPS surpasses the breakdown rate, muscle mass increases over time, potentially leading to strength gains. Accelerated muscle protein turnover, where synthesis and breakdown increase equally, can also enhance muscle function by replacing older, damaged muscle fibers with new, highly functioning fibers.

Muscle Protein Synthesis at Rest

MPS is stimulated by the consumption of EAA compositions, and the magnitude of increase is dose-dependent, plateauing at approximately 15–18 grams. There is a positive relationship between plasma EAA kinetics and the stimulation of protein synthesis. Oral EAA supplements stimulate MPS more effectively than an equal amount of high-quality protein, and the anabolic response decreases with aging, requiring a different EAA profile, especially a higher proportion of leucine.

EAAs and Whole-Body Protein and Energy Balance

The impact of dietary supplements on MPS over 24 hours depends on the acute response to the composition and the anabolic responses to normal meals. Whole-body EAA requirements increase with caloric deficit, and failure to meet these requirements results in net breakdown of muscle protein. Periods of caloric deficit, common in certain sports, can affect whole-body protein metabolism and thus negatively impacting muscle protein and physical performance.

EAAs and Physical Function in Absence of Exercise Training

Studies in older individuals reveal that acute stimulation of MPS by free EAA compositions translates to long-term gains in muscle mass and function, even in the absence of control for dietary protein intake. Daily EAA supplementation in aging populations improves walking speed and other parameters of physical function. These results suggest the potential positive impact of EAA supplementation on functional improvements in compromised populations.

EAA Interaction with Exercise

The combination of EAAs and resistance exercise yields greater effects on amino acid transport, protein synthesis, and net muscle protein balance than either intervention alone. Resistance exercise alone does not result in muscle anabolism; anabolism occurs only when supported by the requisite amino acid precursors. The interactive effects of EAAs and resistance exercise are reflected in translation initiation signaling in the muscle, demonstrating improved muscle sensitivity to the combined stimuli.

Supplementation Strategies: EAA Timing

Timing of EAA administration in relation to resistance exercise can play a big factor to optimize the effectiveness. Consuming EAAs immediately before exercise results in a greater anabolic response in skeletal muscle compared to post-exercise consumption. The combined effects of resistance exercise and increased amino acid delivery are paramount for optimal muscle protein synthesis.

Ensure Meeting Overall Protein Needs

These effects of EAAs are very dependent upon consuming your daily target of protein. Building muscle requires a balance of all the amino acids for a “complete protein”. EAAs are just part of the equation but they can spark the MPS response in the body very effectively. So with that serving as the trigger, making sure the body has the complete proteins available as well can help maximize muscle building endeavors. This is especially true in older populations less sensitive to that trigger and caloric restricted individuals who may not consume enough EAAs through their food alone.

In conclusion, essential amino acids play a pivotal role in muscle protein synthesis and overall physical performance. The optimal timing and dosage of EAA supplementation, especially in conjunction with resistance exercise, can unlock their full potential, making them a valuable tool in the arsenal of athletes looking to enhance muscle mass, strength, and functional outcomes. As our understanding of EAAs continues to evolve, further research will uncover additional nuances, refining our strategies for maximizing their benefits in the realm of sports nutrition.

Study referenced: click here

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Body Composition, Macronutrients, Muscle, Performance, Recovery, Wellness
Title: The Power of Leucine: Fueling Muscle Growth and Performance
- August 16, 2023
If you were to ask any athlete if they would want to increase their muscle, just about everyone would say yes. Protein is well known and understood to be a major driver in being able to do that. One type of protein/amino acid in particular though gets a little bit more attention regarding this. In this article, we’ll explore what leucine is, its profound effects on muscle building and breakdown, its correlation with total protein intake across different age ranges, and how it can significantly impact your athletic performance.

Leucine: The Building Block of Muscle

Leucine is one of the essential amino acids, which are the building blocks of proteins in our bodies. These amino acids are crucial for various physiological processes, and leucine stands out as a key regulator of muscle protein synthesis (MPS). MPS is the process by which our bodies repair and build new muscle tissue in response to exercise and training.

Research has shown that leucine plays a pivotal role in initiating the molecular pathways that stimulate MPS. When you consume leucine-rich foods, such as meat and dairy products, it triggers a chain reaction within your muscles. This reaction kickstarts the translation of genetic information into new muscle proteins, facilitating muscle repair and growth.

The Balance Between Building and Breaking Down

In the realm of muscle physiology, there’s a delicate balance between muscle protein synthesis and muscle protein breakdown (MPB). While MPS focuses on building new muscle tissue, MPB involves the breakdown of existing muscle proteins. Achieving a positive balance between these two processes is essential for muscle growth and overall performance.

Leucine’s impact on muscle protein breakdown is just as significant as its role in muscle protein synthesis. Research indicates that leucine can help suppress MPB, preventing the loss of hard-earned muscle mass. By ensuring a proper balance between MPS and MPB, athletes can maintain and even increase muscle mass over time.

Leucine and Protein Intake: A Dynamic Duo

When it comes to optimizing muscle growth and recovery, the synergy between leucine and total protein intake is undeniable. Your overall protein intake provides the necessary amino acids for muscle repair, while leucine acts as the catalyst that drives MPS. However, not all protein sources are created equal in terms of leucine content.

Animal-based protein sources, such as chicken, fish, eggs, and dairy, are typically higher in leucine compared to plant-based sources like beans and grains. This distinction is essential for athletes to consider when planning their diets. Ensuring a balanced combination of protein sources can help maximize the leucine content and, subsequently, muscle-building potential of your meals.

Age-Defying Benefits: Leucine Across the Lifespan

Interestingly, leucine’s impact on muscle health isn’t limited to elite athletes. Research suggests that leucine-rich diets can be particularly beneficial for individuals across various age ranges. As we age, we experience a gradual decline in muscle mass and function, a phenomenon known as sarcopenia.

Leucine’s ability to stimulate MPS and suppress MPB becomes even more critical as we age. By maintaining an adequate leucine intake, older individuals can support muscle preservation and mitigate the effects of sarcopenia. This not only contributes to better physical function and mobility but also enhances overall quality of life.

Elevating Athletic Performance: The Leucine Advantage

Now that we’ve established the science behind leucine’s muscle-building prowess, let’s explore its direct impact on athletic performance. Athletes engaging in high-intensity and endurance activities rely heavily on muscle strength, power, and stamina. Leucine’s role in enhancing muscle protein synthesis and minimizing protein breakdown can significantly contribute to improved performance outcomes.

By strategically incorporating leucine-rich foods into your diet, you can:
1. Amplify Muscle Recovery: Leucine accelerates the repair of muscle tissue post-exercise, reducing downtime between training sessions and enabling quicker recovery.
2. Enhance Muscle Power: Leucine’s impact on muscle protein synthesis contributes to increased muscle mass and strength, translating to enhanced power output during explosive movements.
3. Optimize Training Adaptations: The combination of leucine and adequate protein intake promotes adaptive responses to training, allowing you to make consistent progress over time.
4. Improved Body Composition: That increase in muscle while maintaining a balanced caloric intake will result in decreased fat as well. Thus, improved body fat percentages and overall body comp will result.
Incorporating Into Your Nutrition Strategy

As you embark on your journey to peak athletic performance, remember that leucine is a valuable ally in your nutrition arsenal. Prioritize leucine-rich protein sources within your meals and snacks to harness its potent muscle-building benefits. While individual protein requirements may vary based on factors such as training intensity, body composition goals, and age, a general guideline is to aim for a balanced protein intake that includes leucine-rich sources.

In conclusion, leucine certainly plays a role as a catalyst for muscle growth and repair. By understanding its mechanisms and integrating it into your dietary choices, you can optimize your muscle-building potential, support overall health, and elevate your athletic performance to new heights. The biggest thing though is to make sure first and foremost that you are eating enough protein overall.

Study referenced: click here

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Body Composition, Energy, Injury, Metabolism, Muscle, Performance, Recovery, Wellness
The Impact of Inadequate Energy Intake on Muscle Building in Female Athletes: Fueling for Success
- July 19, 2023
As a sports dietitian, I understand the importance of proper nutrition in fueling athletic performance. For female athletes aiming to build muscle, adequate energy intake is key. In this blog post, we will explore the negative effects of inadequate energy intake on muscle building and highlight how eating enough to fuel training can help female athletes avoid these pitfalls. Drawing upon a study published in the Journal of Physiology, we will delve into the science behind these effects and provide practical advice for optimizing nutrition.

Study: Unveiling the Consequences of Inadequate Energy

A recent study titled sheds light on the detrimental impact of insufficient energy intake on muscle development. The research focused on a group of female athletes consuming below the recommended caloric intake for their activity levels. Over the course of ten days this group was compared to a second group that was being adequately fueled. To ensure protein amounts weren’t causing differences, both groups were consuming equal amounts of protein relative to their weight. Let’s examine the study’s findings and understand why adequate energy intake is crucial for optimal muscle building.

Impaired Muscle Protein Synthesis

Muscle protein synthesis (MPS) is the process through which our bodies build and repair muscle tissue. Inadequate energy intake disrupts this crucial mechanism, impairing muscle growth. The study found that insufficient calories restrict the availability of nutrients required for optimal MPS, hampering muscle development and recovery. Eating an adequate amount of calories is essential to ensure the availability of these nutrients, providing the building blocks necessary for muscle protein synthesis.

Loss of Lean Body Mass

Lean body mass, which encompasses muscle mass, is fundamental for athletic performance. Inadequate energy intake places female athletes at risk of losing lean muscle mass. When the body is starved of calories, it may resort to breaking down muscle protein to meet energy demands, resulting in muscle loss. Consuming enough calories to support training enables athletes to preserve and even increase lean body mass, enhancing strength, power, and overall athletic performance.

Increased Risk of Injury

Proper energy intake is crucial not only for muscle building but also for injury prevention. Inadequate energy intake compromises the structural integrity of muscles, tendons, and ligaments, making female athletes more susceptible to injuries. Insufficient calories impair the body’s ability to repair and maintain these structures, leading to strains, sprains, and other sports-related injuries. By consuming an adequate amount of energy, athletes provide the necessary resources for optimal tissue health and injury prevention.

Impaired Recovery and Performance

Recovery is a vital component of an athlete’s training regimen. Inadequate energy intake prolongs recovery time and diminishes performance capacity. Not eating enough calories can restrict glycogen replenishment and hinder the restoration of energy stores. Without adequate fueling, athletes may experience persistent fatigue, reduced stamina, and diminished overall performance as it’s tough to perform when feeling like that. By meeting energy needs through proper nutrition, athletes can optimize recovery, replenish glycogen stores, and maximize performance potential.

Hormonal Imbalances

Adequate energy intake plays a crucial role in maintaining hormonal balance, particularly among female athletes. The study highlights that low energy availability can negatively impact thyroid function and levels. This contributes to a decreased metabolism where fewer calories are burned at rest. Extended time periods of under fueling can result in potentially longer term negatives that could impact body composition and unintended weight gain later down the road.

Conclusion

As a sports dietitian, I emphasize the significance of adequate energy intake for female athletes seeking to build muscle and optimize performance. The study we examined clearly demonstrates the negative consequences of inadequate calories on muscle protein synthesis, lean body mass, injury risk, recovery, and hormonal balance. By providing the necessary fuel for training and recovery, athletes can avoid these pitfalls and unlock their full potential.

To ensure optimal nutrition, I recommend consulting with a registered sports dietitian such as myself who can provide personalized dietary recommendations tailored to your specific needs, goals, and training demands. Remember, proper nutrition is a foundational pillar of athletic success, empowering female athletes to excel, thrive, and reach their muscle-building aspirations. Fuel your training, fuel your performance, and fuel your success.

Study referenced: click here

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Body Composition, Performance, Supplements, Weight
Creatine effects on weight gain and water retention
- April 5, 2023
Along with caffeine, creatine is one of the most researched supplements of all time. When people first hear creatine though they automatically thing of huge muscular individuals. While it can help to build muscle, it isn’t magically going to turn you into the hulk. It has a lot of benefits to improve performance and overall health but some negatives linger surrounding it. The main one is weight gain. While this mostly comes from water retention, it’s still something to be mindful of.

What exactly is creatine

To put it simply, creatine is a very quick source of energy. During physical activity the body uses up a lot of energy, especially at higher intensities. Creatine is able to help replenish those energy stores in a very quick and efficient manner. Unlike some claims out there may try to say creatine is absolutely nothing like steroids. It is one of the most studied supplements out there and has been shown to be incredibly safe. Benefits of creatine surpass what is just discussed here in this article. But for now, let’s dive into the impact on muscle and potential water retention.

Creatine impact on muscle

Just taking creatine by itself doesn’t necessarily guarantee building muscle. As mentioned previously, it’s that increase in energy which is what allows for those gains. With quick energy replenishment it can allow for an extra rep and an extra set during workouts. Over time those extra reps add up resulting in greater adaptations and muscle/strength gains. There are a few studies showing potential of creatine on its own to stimulate some muscle building but as of now there isn’t enough to rely solely on that. If wanting to build strength and muscle, there’s no escaping putting in the work in the gym!

Potential water retention

Water retention and the resulting weight gain has been one of the biggest complaints of creatine. If only looking at the scale the weight gain can be pretty intimidating and off-putting. This is not fat gain though so that concern can be erased. A relatively quick weight gain from water though can be a negative in sports though. Increasing the weight that one now has to carry while performing has potential to result in a little bit earlier fatigue. The added workload can also potentially increase the risk of cramps popping up if training volume remains consistent. Short term cramps and fatigue in certain situations is not a common thing though! Proper dosage strategies can also help reduce, if not eliminate, the risk of this.

Optimal creatine usage strategy

Majority of water retention situations occur when “loading phases” of creatine takes place. This is when larger dosages of creatine is consumed to get the body’s levels up quicker. Like always, patience is a great virtue and can offset these effects. By taking a typically lower dose of just 5 grams per day, this weight gain typically doesn’t occur. The lower dosage dose take a bit longer then for the creatine levels in the body to increase but those levels do get up to the same level. Unless you have a good reason for being in a rush, slow and steady is the way to go.

Key takeaways

Creatine is one supplement that I would recommend to just about everyone. Especially for athletes creatine has too much research behind it to ignore. On the opposite hand the negatives are incredibly minimal. With water retention being the main one, as discussed previously even that can be reduced. In a perfect world creatine would be something to begin taking during the offseason to give the body time to adapt. After that, 5g per day every day moving forward will help maintain those levels in the body. Keep that up and your body as well as your performance will be thanking you.

Study referenced: click here

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Body Composition, Energy, Fasting, Metabolism, Performance, Weight, Wellness
Fasting before evening workouts have pros/cons to consider
- March 15, 2023
Every week it seems something new is coming out regarding the effects of fasting. In particular many are looking at the potential combined effects of fasting before exercise. If both fasting and exercise have potential benefits, the two together should be even better right? This seems to be the common thought process but not always the case. Most studies though have looked at the impact of overnight fasting on exercise. A recent one came out looking at the impact on evening workouts for a new perspective.

Effects of fasting

Most people experiment with fasting for one of two common reasons. One is weight loss and the other is improving metabolic health and adaptations. Weight loss comes from being in a caloric deficit and is true for any diet one may be following. It makes sense then that if reducing the time available to eat that overall less calories will be consumed. Pairing that with some extra physical activity to burn more calories, more weight is lost. Can’t argue with that side of things.

The metabolic adaptations are aimed at increasing the body’s ability to burn fat. Without eating anything (carbs in particular) the body is still needing energy from somewhere. To get that energy and keep functioning, fat is what gets utilized more. By forcing the body to use fat, it becomes better at that process. Just like when we practice something, the more we do it the better we get. So, if the body is using more fat and we are consuming less calories, the weight being lost should be coming mostly from fat. Then adding in some exercise on top of that may accelerate all of these things theoretically.

Exercise while fasting

In theory all signs point to a greater energy deficit for more weight loss and increased fat usage. But the exercise piece of this is going to be a bit of a struggle. As most of us have experienced firsthand, when hungry we usually aren’t feeling the best. This can result in a worse training session due to decreased performance. While more fat may proportionally be getting burned in that workout, less overall energy is likely being used meaning less overall fat burned.

In the latest study this was shown in males and females that when asked to give peak performance, they came up short when fasted. Even when given an all you can eat buffet afterwards though, a bit more food was consumed in the fasted group but it didn’t offset the amount from skipping a meal earlier. So overall a caloric deficit was still the result. Interestingly though this increased intake post-exercise was only seen in males. Females ate equal amounts in both groups and resulted in even greater caloric deficit as a result.

Is this a good strategy?

The infamous response is, it depends. In the short term it can help with some weight loss and fat loss. This comes at a cost though where you aren’t getting the most out of your workouts. Especially for athletes looking to improve performance, this can be a big problem. It also can make it tougher to recover properly. The body needs energy and in particular protein to repair itself after those hard trainings. If in a constant deficit and not getting enough protein you’re going to feel more sore and performing worse. Rough combination there. Whether considering fasted exercise in the morning or evening like this study, there are trade-offs that need to be considered.

Study referenced: click here

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Alcohol, Body Composition, Hydration, Inflammation, Injury, Performance, Recovery, Sleep, Wellness
Alcohol and its impact on your health goals
- February 20, 2023
Most people’s health goals involve things such as improved strength, body composition, energy, performance and recovery. Alcohol negatively impacts all of those across the board. For many of us, weekdays are the busiest and then as soon as the weekend comes, that’s when we prioritize resting. Unfortunately, though if that relaxation involves regular alcohol consumption it may never truly allow the body to get the rest it needs. That’s not to say you can never have alcohol! You just want to be very mindful of when and how much you are having. Athletes in particular whose livelihood centers around optimizing performance. Athletic Brewing is a great non-alcoholic beer example of how to potentially bridge the gap of having a cold one without hurting your goals.

Alcohol prevents quality sleep

A popular belief is that alcohol actually helps you sleep. This is based off of how many tend to fall asleep quicker after having some alcohol. This is a false belief as it simply gives the perception of better sleep. While it is true you may fall asleep quicker, the quality of sleep can be severely impacted. With deep and REM sleep being where a lot of the ‘magic’ happens this whole process gets skipped. As a result, the body isn’t able to recovery physically or cognitively as well.

One day/night of this isn’t the end of the world. If done a bit more frequently though the effects will add up and take a toll. Sleep is one of the greatest factors into one’s wellbeing and anything that impacts it needs to be kept in consideration. Getting enough sleep overall is tough enough for most of us so it’s important to preserve the quality of what we do get.

Body composition, recovery and injury

This shouldn’t be too much of a surprise but if looking to optimize your physical wellbeing, alcohol isn’t of much assistance. Two of the biggest factors stem from cortisol and testosterone. Alcohol has a big impact on both of them in a negative way. Cortisol experiences an increase while testosterone has a decrease. Again, not an ideal situation for muscle building and repair.

Cortisol is a stress hormone that stimulates muscle breakdown. Typically, cortisol is associated with general life and physical stress as well as poor sleep. Alcohol itself causes a direct increase in cortisol which adds to that. Testosterone is a key hormone that is very potent at stimulating muscle growth. Due to its benefits, that is why some athletes have gotten in trouble for taking some “extra” of it. Especially if recovering from an injury, to be back to your old self quicker try and avoid alcohol as best you can.

Alcohol is not hydrating

Just like sleep, hydration impacts everything in the body from head to toe. Alcohol though is a diuretic causing you to lose more water than what alcohol provides. Dehydration contributes to less blood volume overall causing the heart to have to work harder. With less blood, it needs to circulate more and quicker to make up for it. Blood delivers all the important nutrients to your muscles and organs as well and clears out any byproducts. It takes that to the kidneys and liver to clean things up and keep the body in a prime state.

On top of that, when in a dehydrated state your body is at a greater risk for injury. A good comparison is a raw steak versus beef jerky. When in a hydrated state, your muscles are like a raw steak which is tough to tear if you tried to pull it apart. On the other hand, muscles are more similar to jerky when dehydrated. While it may still be a bit tougher to pull apart, it’s significantly easier than the steak. Nobody enjoys those annoying muscle pulls so control what you can control to decrease your risk.

Athletic Brewing – non-alcoholic option

After so much discussion on the negative effects of alcohol, that doesn’t mean you can’t enjoy a beer anymore! There is a surge in non-alcoholic beer companies now to help bridge that gap. None of which do it better than Athletic Brewing! That is why my wife and I are proud to have teamed up with them. Athletic Brewing allows the ability to enjoy a beer, especially in social settings, while not sacrificing your recovery. There are a lot of non-alcoholic beers out there but none have compared to the taste of Athletic Brewing. You still want to make sure you’re able to enjoy the beverage after all!

Overview

An occasional alcoholic beverage again, is not the end of the world. You just want to be very mindful and strategic of when and how much you are having. Especially now taking into consideration what some of the effects of that alcohol can be. This is why for the athletes I work with I encourage what I refer to as the 48-hour rule.

Given the impact of alcohol I don’t want to have those effects anywhere around competition. Avoiding alcohol 48-hours before and after competition helps to ensure your body is primed for the event. It allows optimal performance and decreased injury risk in the moment as well as peak recovery afterwards. This same concept applies to non-athletes as well needing to perform their best as well. Choose your alcohol responsibly and when in doubt, less/none is best. Don’t be afraid to incorporate some non-alcoholic options as well like Athletic Brewing in those moments a craving hits.

Reference: click here

Check out Athletic Brewing: click here

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Body Composition, Diets, Energy, Injury, Muscle, Performance, safety, Weight, Wellness
Faster weight loss is linked to greater injury risk
- February 14, 2023
Weight loss is one of, if not the most, commonly stated goals of athletes and physically active people. Improved body composition is the desire in hopes of improved strength, speed, health and aesthetics. It can be surprising what some may do in hopes of “looking better”. Unfortunately, with these hopes and desires the patience necessary isn’t always there. Living in a day in age where most things are instantaneous people want weight loss to be the same way. I hate to burst the bubble but it doesn’t quite work that way. Also, when some try crash diets or strategies to lose weight quickly it typically comes with a cost.

Weight loss in weight class sports

For some sports there is a little extra emphasis and attention paid to one’s weight. These are deemed as weight class sports where the specific tournament/match that one can compete in is purely dictated based on meeting certain weight requirements. Popular examples are wresting, UFC, judo, boxing and taekwondo. All of these require designated weigh-ins prior to the match starting to ensure weights are met. Weight classes are set to help avoid advantages that can be gained from a heavier competitor taking on a lighter competitor. To gain an edge with this, many will walk around at a higher weight and then cut right before weigh-ins. The weight loss is generally very quick and sometimes significant.

This rapid weight loss has been found to be linked with increased risk of injury. And the faster the rate of weight loss, the greater the risk of injury associated with it. While being able to perhaps grant admission into the competition, is that trade worth it? More often than not it isn’t! The risk is potentially missing one weigh-in for one competition versus missing multiple for weeks of rehab depending on the injury.

General weight loss goals

Similar concepts apply for those not in weight class sports also looking to lose weight. Despite there not being a direct competition date on the line, the “now mentality” is present. It’s unfortunate though that the perspective of how the weight likely came on gradually over time. In response to it comes the desire to lose it in a tenth of the time that it came on. Such a strong desire can result in some fairly dramatic reactions and habits take place. Two of the most popular include crash diets and excessive exercise. Both can wreck having on long-term health.

Under such a calorie deficit caused by a crash diet and/or excessive energy there is a fairly large impact on body composition. Not in a good way either. In the early days of a crash diet the body loses a lot of muscle. While it helps the scale to decrease, it’s far from an ideal scenario. You’ve worked hard for that muscle and don’t want to just give it up like that. That greater the rate of weight loss, the greater the percentage of that loss comes from muscle. There are strategies to help decrease that impact but isn’t erased completely.

Patience = everyone’s favorite word

That old tortoise and the hare story always seems to come back up. With weight loss, slow and steady wins the race. For general weight loss, going at a slower rate with physical activity and some extra protein preserves your muscle mass. In general, about 0.5-1.0 pound weight loss per week is a good rate. While slower than some would prefer to hear it’s a good sustainable rate.

For weight class sports, a good goal would be to try and have the day-to-day weight be close to weigh-in weight. This will help to decrease the amount of weight that needs to be lost to compete. With less of a gap to close, it should help mitigate some of that injury risk.

Patience and consistency like in most cases will come out on top!

Study referenced: click here

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