At some point in your athletic life, your weight will come into play. It doesn’t matter if you’re an age-group triathlete or a casual weekend runner, there’s at least a hint of pressure to reach your “optimal weight,” or “race weight.” Consequently, you’ll spend a couple weeks, or even months, dropping a few pounds to feel lighter and fitter. But is your energy better spent focused on something else?
Introducing body composition…
Though a component of your overall weight, body composition is a clearer depiction of your potential performance. Simply put by a recent NCAA Sport Science Institute article, “Body composition is a physical measurement that provides more specific information about body make-up than body weight alone.” That’s because stepping on your bathroom scale won’t tell you how much lean muscle you have. A body composition test, on the other hand, reveals your body fat percentage versus fat-free mass. Fat-free mass, or lean body mass, is mostly muscle, bone, organs and water. Of course, you need fat, too. Fat serves as an energy source, as well as a protector of your organs.
Shifting focus…
For those who want to pull off a marathon PR or pull their weight on the soccer team, this balance of fat to fat-free mass is worth your attention. Specifically, your focus should turn to building lean muscle mass (aka strength), which will provide the most athletic efficiency. Brendan Brazier, an ultra-marathon champion and founder of plant-based nutrition brand Vega, explains, “When muscles don’t need to work as hard, they also don’t require as much oxygen or circulating blood and therefore will not put as much demand on the heart. A significant improvement in endurance will be the result” (BreakingMuscle.com). More lean muscle means more strength, which allows your body to use less energy to do the same amount of work…thus, efficiency.
Finding your range…
According to the American College of Sports Medicine, it’s generally recommended that adult males aim for 10-22% body fat, while women should shoot for 20-32% to maintain good health. These ranges are not for everyone, but keeping within these ranges can help lower your risk of obesity-related diseases, as well as other critical health conditions. Always keep in mind that your body needs fat. Men’s essential fat should not drop below 3%. For women, the minimum fat needed to function is 12% of your overall body weight. (ACSM.org). Athletes may often fall slightly below the average “healthy” range, but the demands of your training still do not excuse you from the minimum requirements. You can just as easily increase your health risks dipping below the threshold as you can creeping above the healthy max.
Calculating your body composition…
There are a few common ways to measure body fat percentage, including caliper testing and bioelectrical impedance analysis (BIA). BIA is a very simple method. You’ve likely seen these little hand-held gadgets at your local health club. With a few button pushes, virtually anyone can use them. Calipers may be the least expensive means of measurement, but you’ll want to ask a fitness professional for help. This testing measures skinfold thickness at various sites on the body, and then requires a special formula and basic math skills to reach a final verdict. BOD POD is another form of testing. It’s basically a high-tech fiberglass unit that measures body weight and body volume. Fat is less dense than muscle, so the weight-to-volume ratio can conclude total body fat.
Consulting a health and fitness professional (or professionals) should always be your first step in reaching your better-body goals. As an athlete at any level, you need a very specific program written out to define the best nutrition and exercise plan for your body and your sport. Remember that your weight may fluctuate season to season, year to year. But when the time comes to reel it in, don’t stress the number on the scale. All you really need to know is what your body’s made of.