Tag Archives: eating healthy

Improve Your Sport Climbing (16): Nutrition and Body Composition, Part 4 (HARD)

Image courtesy of Raktim Chatterjee/FreeDigitalPhotos.net

Image courtesy of Raktim Chatterjee/FreeDigitalPhotos.net

“[A]thletes should work as intensely as possible within a given time frame to increase fat loss and optimize body composition.” (Dr. Dan Benardot, “Advanced Sports Nutrition-2nd Edition“)

Today’s entry continues the previous entry’s discussion about working toward optimizing body composition (strength-to-weight ratio), as covered in my recent interview with Dr. Dan Benardot, leading nutrition expert and author of “Advanced Sports Nutrition-2nd Edition.”

Q: What is the best way to lose fat and sustain or gain sport-specific lean muscle mass?

A: There are a couple of physiological realities that people don’t generally understand too well. First of all, genetically, we’re coming from a place where calories were hard to come by. Our bodies are always trying to become more energy efficient. And, we are amazingly good fat storers. We have remarkable ways to store fat!

Secondly, if you lift weights [or train] with regularity, your body will be forced to make an energy-efficient adaptation. Once that adaptation – with larger, stronger muscles and a more efficient cardiovascular system – occurs, the adaptation to activity is associated with a lower caloric requirement than you had when you started the activity.

In other words, you need to constantly ramp up the activity’s intensity to maintain caloric burn and to push for greater adaptations. And, while it may take you weeks to become extremely efficient at a certain level of physical work, if you stop doing it for some time or don’t continue to increase your intensity, the body will try to go back to baseline.

There’s also a common misunderstanding of proportion and volume when discussing activities for fat loss. Doing a low-intensity aerobic activity to burn 100 calories, let’s say that 80 percent of those calories come from fat, so 80 calories are burned from fat stores. Double the intensity of that exercise so that you’re burning 200 calories in much less time, and the fat-burn proportion has gone down to 60 percent – but you’re still burning 120 calories from fat. People chronically confuse proportion with volume, and this has led to the erroneous idea that relatively low-intensity aerobic activity is the best way to lose fat or is necessary for fat loss. It’s not. [For more on this, check out “High or Low Intensity Exercise - Which Is Best For Weight Loss” on ShapeFit.com.]

Summing it up, these two things – our bodies’ ability to store fat and our propensity toward energy efficiency – make an athlete’s life difficult. Athletes need to focus on getting calories in regularly in relatively small doses in order to sustain muscle mass and keep body fat levels desirably low, as well as engaging in sport-appropriate training programs that continuously challenge the body in new, more intense, ways.

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This multipart series of articles starts here, in case you have to catch up – you’ll also find a full table of contents, complete with links, in that entry. My designation of each area as “easy,” “medium” or “hard” is purely subjective. I’ve arrived at the designations from my personal experience garnered from 20+ years of climbing along with observations I’ve made as a climbing coach/certified personal trainer. You may find some of the areas harder or easier to change. You also might not agree with me or my take on things. That’s fine – feel free to take it or leave it as you wish! Also, remember that the information I provide here is purely offered as advice and that no exercises or training program should be undertaken without receiving medical clearance from a healthcare professional.

One other caveat: As will be true for all of the entries and articles in this series, if you’ve already mastered or maxed out the topic at hand to the best of your ability level, you’ll reap far fewer benefits or none at all from my suggestions – good for you that you figured it out, but sorry I couldn’t help you out more. Happy climbing and training!

Improve Your Sport Climbing (16): Nutrition and Body Composition, Part 3 (HARD)

Image courtesy of  AKARAKINGDOMS/FreeDigitalPhotos.net

Image courtesy of AKARAKINGDOMS/FreeDigitalPhotos.net

Today’s entry begins a two-part discussion about optimizing body composition and strength-to-weight ratio,  as covered in my recent interview with Dr. Dan Benardot, leading nutrition expert and author of “Advanced Sports Nutrition-2nd Edition.”

Q: How should climbers/athletes work toward optimizing their strength-to-weight ratio?

A: For starters, weight is the wrong metric, period. Anybody who uses weight as a marker of prediction of athletic success will fail. The first question that should be asked if somebody says, “I need to lose five pounds before a competition,” is, “Five pounds of what? Muscle? Fat? Bone? What?”

Telling an already-fit athlete to lose weight is absolutely the incorrect strategy. If you gain five pounds of muscle and lose five pounds of fat, you’ll look smaller and be stronger, so your strength-to-weight ratio will be better. You’ll have more endurance because your muscles will work more efficiently. The bottom line is that if you think of losing weight and only weight, inevitably you’ll go about doing that differently than if you specifically tell yourself, “I’m going to lose fat.”

To ideally alter your body composition, you have to work at it in a way that allows you to sustain sport-specific muscle mass and lose fat [assuming you have fat to lose]. The body’s reaction to an inadequate caloric intake is to lower the tissue that needs calories [i.e. lean mass, meaning muscle]. It has to figure out how to survive with fewer calories – the only way to lower your need for calories is to lower the amount of tissue that needs calories [again muscle mass]. You’ll consequently lose muscle, so that you alter your strength-to-weight ratio negatively, ultimately making your athletic endeavor more difficult.

You have to be in a negative overall energy balance to lose fat, but not too far below the balance, or you lose muscle. If you go too low [i.e. let yourself get very hungry or have long periods of time between eating], you’ll actually lose muscle and gain fat – even if you experience overall weight loss [remember, fat weighs less than muscle, so if you replace muscle with fat, you’ll weigh less but have a worse strength-to-weight ratio]. If you delay eating, you are not in energy balance or close to it, and you are promoting fat production and muscle loss. (Check out NutriTiming® for an app that can help you track this metric effectively).

This multipart series of articles starts here, in case you have to catch up – you’ll also find a full table of contents, complete with links, in that entry. My designation of each area as “easy,” “medium” or “hard” is purely subjective. I’ve arrived at the designations from my personal experience garnered from 20+ years of climbing along with observations I’ve made as a climbing coach/certified personal trainer. You may find some of the areas harder or easier to change. You also might not agree with me or my take on things. That’s fine – feel free to take it or leave it as you wish! Also, remember that the information I provide here is purely offered as advice and that no exercises or training program should be undertaken without receiving medical clearance from a healthcare professional.

One other caveat: As will be true for all of the entries and articles in this series, if you’ve already mastered or maxed out the topic at hand to the best of your ability level, you’ll reap far fewer benefits or none at all from my suggestions – good for you that you figured it out, but sorry I couldn’t help you out more. Happy climbing and training!

Product(s) of the Month: New Gluten-Free Offerings from Clif Bar & Company

Delicious gluten-free offerings recently added to Clif Bar's delicious line-up.

Delicious gluten-free offerings recently added to Clif Bar’s delicious line-up.

Tying in with the nutrition theme of the current “Improve Your Climbing” series, I’ve chosen to spotlight some delicious new energy bar offerings that I just got to sample (Yum!). Clif Bar & Company is always innovating and expanding its product line. The four new products pictured above add to the company’s gluten-free offerings (which happen to include Kit’s Organic Chocolate Almond Coconut Bars, one of my all-time favorite bars!).

As you can see, Kit’s Organics are also soy free and dairy free, making them suitable for many people with serious dietary restrictions. These simple bars made with organic fruit and nuts or seeds have minimal ingredients but pack delicious taste and nutrition. Try Cherry Pumpkin Seed or Coconut Sesame Seed, among other great seed-and-fruit based flavors.

The Mojo line combines sweet and salty for those who prefer this combination instead of straight-up sweet. As a chocoholic, my vote goes (of course!) to the Dark Chocolate Almond Sea Salt flavor, which I could probably eat several times a day and not be disappointed or bored. You can also check out the Chocolate Cherry Almond for a fruitier dark chocolate fix. However, if dark chocolate at every meal isn’t your thing, you’ll probably be quite satisfied with the salty ‘n’ sweet combos provided by the Fruit and Nut Dark Cranberry (or Wild Blueberry) Almond Mojo options now available.