Nutrition and Body Composition

Welcome to the latest edition of the Fueling Greatness Newsletter. Each week, I aim to decode the “science to application” of nutrition and related fields to help you optimise your performance, body composition and well-being. Be at the cutting edge of this knowledge, and subscribe to my newsletter.

This week, I offer a 4-step guide for effective dietary influence on body composition. This outcome-focused process to your nutrition is an evidence-based approach for adjusting diet and supplement programs to help you achieve your ambitious body composition goals, especially regarding body fat loss and muscle mass gain.

As a nutritionist specialising in the optimisation of performance and body composition in both elite athletes and “normal people”, and as the co-author of the International Society of Sports Nutrition (ISSN) position stand on diets and body composition, I've been privileged to contribute to both high-level practice and research on the topic of diets and their impact on body composition. Therefore, I’m excited to share my recommendations for success on this topic.

So, let's dive into the details, but don't worry - although the research article is pretty technical, I have made sure to present this in the most simple, easy-to-understand terms!

Step 1: Individualise

The first step towards achieving optimal training and physique results is understanding and individualising your energy intake and macronutrient needs.

Protein intake is pivotal! Based on our analysis of the relevant literature, athletes and those engaging in regular physical training should consider an increased protein intake of 1.4–2.0 g/kg of body weight/day to support muscle protein synthesis (MPS) and post-exercise recovery.

Carbohydrates, on the other hand, should be tailored to the demands of your training. High-intensity or long-duration training typically requires substantial carbohydrate intake to fuel podium-achieving performance and aid recovery.

Fat intake should be considered regarding overall calorie requirements and personal goals. A baseline intake of 0.5–1.0 g/kg body weight/day is suggested, with adjustments as needed.

Energy need and availability is complex and highly nuanced, so I will devote an upcoming newsletter to focus solely on this topic.

Step 2: Strategise

In our research, we also explored several dieting strategies. For athletes involved in high-intensity sports, low-carbohydrate or ketogenic diets may not be ideal due to the potential compromise on performance. Instead, these athletes might benefit from a balanced approach, ensuring adequate carbohydrate intake to fuel workouts.

However, slower (less extreme) weight loss strategies are recommended for those focusing on body composition or aesthetic-oriented sports to maximise muscle mass retention. This can be achieved through moderate caloric restriction, adequate protein intake, and resistance training.

Resistance training is essential in promoting muscle mass gain and preserving muscle during periods of caloric restriction. Pair this with adequate protein intake to optimise muscle protein synthesis and facilitate recovery.

Step 3: Enhance

Supplements should be considered an adjunct tool to enhance performance and recovery. Your priority should always be to maintain a balanced diet. Supplements with robust evidence supporting their efficacy include creatine, caffeine, beta-alanine, and certain forms of protein. These supplements can be strategically used to augment performance, speed recovery, and support muscle mass gain.

Step 4: Fine-Tune

Nutrition and training strategies should be dynamic. Regular monitoring of body composition, performance, and recovery can provide valuable insights. Based on these insights, ongoing adjustments can be made to dietary intake, training regimen, and supplement use.

Conclusion

Achieving optimal training and physique results is a complex process that involves an individualised and strategic approach to nutrition. By understanding your unique macronutrient needs, selecting an appropriate dieting strategy, incorporating resistance training, using supplements wisely, and regularly monitoring and adjusting your approach, you can effectively work towards your training and body composition goals.

By adopting this step-by-step guide based on robust scientific research, you'll be well-equipped to support your training and physique goals, maximising both body fat loss and muscle mass gain. As always, I'd like you to stay open to emerging research and seek qualified professional advice for personalised strategies.

Take-Home Messages

In simple terms, the key recommendations to be taken from our research on this topic are:

1. Individualise your Macronutrient Intake: Our research recommends tailoring your macronutrient distribution based on your unique training demands, goals, and dietary preferences. Remember that a higher protein intake of 1.4-2.0g/kg body weight/day is recommended for athletes and those looking to optimise lean muscle mass.

2. Strategise your Dietary Approach: While specific diets can benefit body composition, you should always consider potential impacts on performance. Diets such as low-carb or ketogenic are not best suited for high-intensity and intermittent sports athletes, especially those wanting to win the event.

3. Supplements as an Adjunct Strategy: Supplements can support or enhance performance and recovery but are not substitutes for a well-chosen diet. Only consider supplements backed by solid evidence, such as creatine, caffeine, beta-alanine, and certain forms of protein.

4. Nutrition for Recovery: During periods of caloric restriction, a well-chosen diet, which provides enough total energy and adequate protein intake, is vital for muscle maintenance and recovery.

5. Research is Constantly Evolving: It's important to note that many areas, especially regarding the long-term effects and performance implications of diets like intermittent fasting, need more research. As we continue to learn more about the nuances of nutrition, we must aim to be both sceptical and open-minded to new findings.

That’s it for today! I hope you found this of interest and value.

Have a great week, and see you next week for another edition of Fueling Greatness, in which we will continue to explore key topics in sport and exercise nutrition and unpack the “science-to-application” to help you achieve your performance, body composition and well-being goals.

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