I am looking to provide a dietary plan for 18-25yr old footballers, who have a body percentage over 25%? What are the proper guidelines to lose fat but minimize the risk of injury. Any advice will help. Thanks.
Hi Tim, have you looked into the work of Volek and Phinney - The Art and Science of Low Carbohydrate Performance*? In my view the scientific experts in low carb for athletes. The book gives you good insights in what has been researched and that athletes run great on keto bodies, with a almost limitless endurance (no "hitting the wall."
The other thing to look into is the use of supplements before and after the sport. The Dutch soccer team in Alkmaar are all using Morinda's Max drink**, which has high levels of Iridoids, which take care of the oxidative stress (ROS) formed during the excessive oxidization under sport stress. Other supplements are suggested, too. When thinking about knowing more about building strength, others are interesting, such as Tim Ferris' "The four hour bodc ."
Hope that helps,
Kind regards,
Richard
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If you are able to work with each athlete individually, it would ultimately produce the best results. Body weight, height, calorie intake and expenditure are all important variables in creating a balanced meal plan for athletes. Providing adequate calories from the right food sources while maintaining the necessary energy level for the sport can be a challenge. However, I would first calculate the RMR for each athlete. Schedule is also an important consideration. Do these players have the flexibility to eat a small meal every 4 hours? What foods will be accessible for these players during long practice days. I would also calculate the protein and carbs needed for each player based on body weight and activity level. Some athletes require about 3.0 grams of protein per kg of body weight to provide proper muscle recovery. Increasing lean muscle will increase metabolism, utilize energy more effectively, and therefore reduce the risk of injury. Protein intake should be higher after intense activity and toward the end of the day. Carbs should be calculated as well and come from fruit, vegetables, and whole grains instead of refined sugars, flours, and processed foods. This modification alone tends to drop the %body fat considerably. Smaller meals eaten more often with portion control is of course a factor as well. Frequent dietary changes and modifications will be important in an athlete. Less calories are needed during off season, eating to prepare for a big game, and holiday or party eating (especially for that age group) may seem like small concerns, but can make a big difference in maintaining an ideal % body fat.
Hi Tim,
I think one of the keys to fat lose is TIME. Caloric intake must be decreased; however, cutting out too many calories most likely results in significant lose of essential nutrients, dehydration and muscles tissue. This would be detrimental for performance and health. I am unfamiliar with research that provides an actual % of total calories to cut out, but I recommended to cut out no more than 15% of the athlete's total caloric needs per day. If your athlete needs 3000, 15% is 450. This amount will allow for weight loss without significant nutrient deficiency and loss of muscle tissue. Now this also will take time to lose the weight, but if the athlete is consistent there is a greater chance it stays off. I think it is also essential to help the athlete to determine what they can cut out that will not take away from proper nutrition. All of us can easily cut this amount of calories by simply cutting down some of the foods and drinks we do not need. A mistake most people make is to cut out breakfast. Help them evaluate where those empty calories are coming from.
The best recommendation would probably be look the international guidelines.
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