![]() ![]() ![]() Every student-athlete is different and the recommended range for any specific individual may or may not fall within the range. Rather, they should be used as a reference point when evaluating body composition results. These values should not be taken as recommendations or strict guidelines. Table 1 shows body composition ranges typical for collegiate student-athletes, based on skinfold caliper analysis. A student-athlete with a higher body fat who drops a significant amount in a short time is at the same risk. (The International Society for the Advancement of Kinanthropometry suggests a minimum of sum of 7 skinfolds of 30-60mm for men and 40-90 mm for women.) 3 Note that the red flag number is higher for some athletes and lower for others and it is equally as important to monitor trends in body composition. It is commonly suggested that 5 percent body fat for men and 12 percent for women are the minimum required for healthy endocrine and immune function. Student-athletes should avoid extremely low body fat, which can be associated with impaired physiological function in both males and females 2. It is important to keep in mind that these values are based on skinfold caliper analysis they are not applicable to other testing methods (DEXA, Bod Pod, etc.) which yield different results. As noted, different healthy ranges suit different individuals and lower (or even higher) could be appropriate for student-athletes, but these numbers may serve as valuable reference points. Student-athletes may be familiar with the recommended healthy body fat range for adult males (10-22 percent) and females (20-32 percent). Determining an individual target range may incorporate questions such as what was the student-athlete’s body composition when she or he felt best? Performed best? What would reflect a realistic rate of change? What would allow the athlete to make important lifestyle changes that are realistic for her/him? This should always be accompanied by education and counseling that different body types exist and succeed in different sports and that it is impossible to make a one-size-fits-all recommendation. It is common for student-athletes to seek out a body composition goal or to ask “is my body fat too high?” or “what’s right for my sport?” It is strongly recommended that each student-athlete be evaluated individually for a target range ideal for them. Improper fueling can relate to increased illness and injury risk, poor recovery, decreased performance and more. When the focus is limited to scale weight, improper fueling becomes more likely as does the risk of losing lean tissue, bone mass or energy stores and gaining undesirable fat stores. Losing body fat while maintaining or increasing FFM is typically favorable in sports. wrestling and rowing.) Student-athletes benefit from focusing on altering body composition more than just weight alone. Some perceive direct performance benefits, some have aesthetic reasons while others are meeting the necessary weight requirements of their sport (e.g. ![]() Many student-athletes have goals of gaining or losing weight. Regardless, developing optimal fueling, training, rest and recovery habits should be priorities for all student-athletes, in order to optimize performance and long-term health. Others may fall into the extremes, either over or under the typical ranges for their sport. Many elite athletes can easily fit into recommended ranges for their sport, but lifestyle habits are not optimized. Results are best utilized to track student-athlete lifestyle habits over time, and to prioritize individual nutrition strategies. Does body composition impact athletic performance and health?īody composition and weight should be viewed as the outcome of a well-executed fueling and training plan. This athlete lost 3 pounds of fat and gained 7 pounds of lean tissue, presumably muscle. If, after training and nutrition intervention, this athlete gains 3pounds., to 183 pounds, with a body composition of 13 percent body fat and FFM of 160 pounds, the athlete has demonstrated an improved body composition. This means that this athlete has approximately 27 pounds of body fat. ![]() For example, a student-athlete who weighs 180 pounds may have a body composition of 15 percent body fat and 153 pounds of FFM. Fat mass includes fat that is stored as an energy source and fat in the central nervous system, organs, bone marrow and sex tissues, known as essential fat.īody composition is typically expressed as percent body fat and pounds of FFM. Fat free mass includes primarily muscle, bone, and water along with some other elements. Body composition can be defined as the proportion of fat and fat free mass (FFM) in the body. Written by: Michelle Rockwell, MS, RD, CSSD, Virginia Polytechnic Institute and State Universityīody composition is a physical measurement that provides more specific information about body make-up than body weight alone. ![]()
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