{"id":7532,"date":"2017-12-28T03:27:01","date_gmt":"2017-12-28T02:27:01","guid":{"rendered":"https:\/\/blogs.bmj.com\/bjsm\/?p=7532"},"modified":"2017-12-28T03:32:34","modified_gmt":"2017-12-28T02:32:34","slug":"body-composition-health-sports-performance","status":"publish","type":"post","link":"https:\/\/blogs.bmj.com\/bjsm\/2017\/12\/28\/body-composition-health-sports-performance\/","title":{"rendered":"Body composition for health and sports\u00a0performance"},"content":{"rendered":"

By Dr Nicky Keay\u00a0@nickyKfitness<\/b><\/span><\/a><\/strong><\/em><\/p>\n

Focusing on changes in\u00a0body weight<\/a>\u00a0and body mass index (BMI) alone as outcome measures of lifestyle interventions, ignores the beneficial multi-system and psychological effects of\u00a0lifestyle medicine,<\/a>\u00a0in particular\u00a0exercise<\/a>. This includes advantageous changes in body composition for health and performance.<\/p>\n

Why is body composition important? Because not all weight is equal in terms of tissue composition and distribution. To support optimal health, favourable levels of lean mass\u00a0 versus fat mass decreases the risk of sarcopenia, associated bone loss and metabolic syndrome. For athletes, high lean mass coupled with low fat mass is related to improved athletic performance, especially in disciplines where the strength to weight ratio a major consideration and\/or those disciplines such as gymnastics and ballet where an aesthetic component confers a performance advantage.<\/p>\n

The range of methods for\u00a0measuring body composition<\/a>\u00a0have advantages and disadvantages in terms of accuracy, accessibility and expense. Although accurate in experienced hands, skin fold measurements are limited to giving a measure of subcutaneous fat. Impedance scales have the advantage of giving a measure of both total and visceral fat percentage, however accuracy is dependent on hydration status, amongst other variable factors.<\/p>\n

\"\"
Body composition of trained male from DEXA scan<\/figcaption><\/figure>\n

 <\/p>\n

Dual-Energy X-Ray Absorptiometry (DEXA) scan is the \u201cgold standard\u201d for measuring body composition to include bone, lean and fat: both total and visceral. DEXA scan is relatively inexpensive and very low radiation dose compared to traditional X ray or computerised tomography (CT). This method of assessing body composition during training seasons is used by some professional sports teams. The illustration above shows a trained male with total fat in the athletic range. Although simple to measure, BMI does not accurately reflect body composition. All methods of assessing body composition can potentially have role in monitoring changes, for example over training seasons, and trends for individuals rather than relying on the absolute values of metrics measured.<\/p>\n

How can one go about optimising body composition? <\/strong><\/p>\n

Combined exercise and nutritional strategies trigger and reinforce favourable metabolic and Endocrine signalling pathways. The detail of these lifestyle strategies will depend on the clinical context and the objectives of the individual: ranging from a sedentary person trying to improve health and well being, to an athlete aiming to improve sport performance. In all scenarios\u00a0protein intake<\/a>\u00a0is an important factor in supporting lean mass, alongside tailored exercise\/training. Temporal considerations for optimising body composition in athletes include the\u00a0age of the athlete<\/a> and targeting key\u00a0competitions\u00a0<\/a>during a training cycle and in long term over athletic career.\u00a0Ultimately optimising body composition has to translate to improved athletic performance for the endurance athlete. So aiming for \u201chigh quality weight loss<\/a>\u201d with retention or even improved lean mass, is more likely to support performance, rather than focusing on fat mass loss in isolation, which may occur in any case as a secondary consequence of integrated periodised training, nutrition and recovery. Striving for weight loss and reduced fat mass without careful monitoring and attention to effects on performance, can run the risk of athletes developing\u00a0relative energy deficiency in sports (RED-S)<\/a>. In addition, there are differences between male and female athletes to be considered in terms of body composition and\u00a0cycling performance.<\/a><\/p>\n

For middle-age, both lean mass and bone mineral density (BMD) decline:\u00a0sarcopenia\u00a0<\/a>and bone health intertwined. In order to mitigate against these changes,\u00a0resistance exercise<\/a>\u00a0is particularly beneficial to stimulate muscle and load the skeleton and for metabolic and cognitive benefits. BMI is particularly misleading as a metric to assess risk of disease in\u00a0menopausal women<\/a>. Rather, the finer detail of body composition, for example\u00a0visceral fat area<\/a>, is more informative in terms of metabolic and psychological health.<\/p>\n

Body composition is a more reliable indicator of health than body weight or BMI. Nevertheless body composition in isolation is not the sole determinant of health and performance. Rather body composition is just one of many multi-system effects mediated by integrated metabolic and Endocrine signalling pathways. These network effects are driven by\u00a0lifestyle factors<\/a>\u00a0including exercise, nutrition and recovery, to determine health and sports performance.<\/p>\n

For more discussion and debate on the role of body composition for health and performance\u00a0BASEM Spring Conference 2018<\/a><\/p>\n

\"\"<\/p>\n

References<\/strong><\/em><\/p>\n

Challenging those hard to shift, big fat obesity risks BMJ 2017; 359: j5303\u00a0<\/a>British Journal of Medicine 2017<\/p>\n

Lifestyle Choices for optimising health: exercise, nutrition, sleep<\/a>\u00a0British Journal of Sport Medicine 2107<\/p>\n

One road to Rome: Exercise<\/a>\u00a0British Journal of Sport Medicine 2107<\/p>\n

Current Status of Body Composition Assessment in Sport\u00a0<\/a>Review and Position Statement on Behalf of the Ad Hoc Research Working Group on Body Composition Health and Performance, Under the Auspices of the I.O.C.Medical Commission<\/p>\n

International society of sports nutrition position stand: diets and body composition\u00a0<\/a>Journal of the International Society of Sports Nutrition\u00a02017<\/p>\n

Case-Study: Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career\u00a0<\/a>International Journal of Sport Nutrition and Exercise Metabolism 2017<\/p>\n

Body composition assessment of English Premier League soccer players: a comparative DXA analysis of first team, U21 and U18 squads\u00a0<\/a>Journal of Sports Sciences<\/p>\n

Protein Recommendations for Weight Loss in Elite Athletes: A Focus on Body Composition and Performance\u00a0<\/a>International Journal of Sport Nutrition and Exercise Metabolism 2017<\/p>\n

Optimal Health: For All Athletes! Part 4 \u2013 Mechanisms<\/a>\u00a0British Association for Sport and Exercise Medicine 2017<\/p>\n

Kings and Queens of the Mountains\u00a0<\/a>Science4Performance<\/p>\n

Low bone mineral density in middle-aged women: a red flag for sarcopenia\u00a0<\/a>Menopause 2017<\/p>\n

Resistance training \u2013 an underutilised drug available in everybody\u2019s medicine cabinet<\/a>\u00a0BJSM 2017<\/p>\n

Benefits of resistance training in physically frail elderly: a systematic review\u00a0<\/a>Ageing Clinical and Experimental Research 2017<\/p>\n

Is BMI a valid measure of obesity in postmenopausal women?<\/a>\u00a0Menopause 2017<\/p>\n

Association of visceral fat area with the presence of depressive symptoms in Chinese postmenopausal women with normal glucose tolerance\u00a0<\/a>Menopause 2017<\/p>\n","protected":false},"excerpt":{"rendered":"

By Dr Nicky Keay\u00a0@nickyKfitness Focusing on changes in\u00a0body weight\u00a0and body mass index (BMI) alone as outcome measures of lifestyle interventions, ignores the beneficial multi-system and psychological effects of\u00a0lifestyle medicine,\u00a0in particular\u00a0exercise. This includes advantageous changes in body composition for health and performance. Why is body composition important? Because not all weight is equal in terms of […]<\/p>\n

Read More…<\/a><\/p>\n","protected":false},"author":1,"featured_media":7533,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[16039,16068,16047],"class_list":["post-7532","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-body-composition","tag-featured","tag-health"],"yoast_head":"\nBody composition for health and sports\u00a0performance - BJSM blog - social media's leading SEM voice<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blogs.bmj.com\/bjsm\/2017\/12\/28\/body-composition-health-sports-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Body composition for health and sports\u00a0performance - BJSM blog - social media's leading SEM voice\" \/>\n<meta property=\"og:description\" content=\"By Dr Nicky Keay\u00a0@nickyKfitness Focusing on changes in\u00a0body weight\u00a0and body mass index (BMI) alone as outcome measures of lifestyle interventions, ignores the beneficial multi-system and psychological effects of\u00a0lifestyle medicine,\u00a0in particular\u00a0exercise. 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