Safe Weight Loss and Maintenance Practices in Sport and Exercise

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What Is a ReasonableRate of Weight Loss?To lose 1 lb of body fat, need3,500 calorie deficit:1# of fat = 3,500 caloriesOnce the metabolic estimation is calculated for theindividual, increases or decreases in calories to the levelneeded for weight gain or weight loss can be adjusted.• Weight loss of 1 lb/week, need to decrease daily calories by 500calories• 3,500 calories/7 day in a week =500 calories/d• Deduct 500 calories/d from total calories2,500 kcal • To safely lose 1# of fat/week-500 kcal2,000 kcal per day– 2,500 calories/day – 500 calories/day =new energy intake of 2,000 calories/day
Additional Protein to GainOne Pound of Muscle• One pound of muscle tissue = 454 grams– 70% water, 7% lipids, 22% muscle tissue• One pound of muscle tissue– 454 grams x .22 = 14 grams• If the goal is to increase muscle mass byone pound per week - a person wouldneed to consume an additional 14 gramsof protein per day» Melvin Williams, 2010
Page 1 and 2:
National Athletic Trainers’Associ
Page 3 and 4: PURPOSEProvide athletic trainers wi
Page 5 and 6: DR. CRAIG HORSWILL“Athletic train
Page 7 and 8: MAIN POINTS OF THEPOSITION STATEMEN
Page 9 and 10: 1997 THREE WRESTLERSDIE ATTEMPTINGW
Page 11 and 12: • Diet and exercise have always a
Page 13: CHRISTY HENRICHA few days before Ch
Page 16 and 17: Salivary gland enlargement
Page 18 and 19: Erosion of enamel (white) and denti
Page 20 and 21: Edema
Page 22 and 23: Livedo Reticulariswww.pediatrics.wi
Page 24 and 25: DEHYDRATION AND FOOD RESTRICTIONThe
Page 26 and 27: • Thirst is NOT the best indicato
Page 29 and 30: TAKE HOME MESSAGEREGARDING PROTEIN
Page 31 and 32: • Monitoring of athlete’s body
Page 33 and 34: SKINFOLD CALIPERSBOD PODHYDROSTATIC
Page 35 and 36: BMI AND MUSCULARINDIVIDUALS• DO Y
Page 37 and 38: For example, an athlete weighs 154
Page 39 and 40: A healthy diet or meal plan is cons
Page 41 and 42: Dietary Restrictions Over Time Can
Page 43 and 44: PITFALLS OF DIETING• Feelings of
Page 45 and 46: Caloric intake should be based on t
Page 48 and 49: BEE ____________ x Activity Factor
Page 51 and 52: Foods in an exchange contain simila
Page 53: SAMPLE BREAKFAST• ½ cup cereal
Page 57 and 58: • The key to communication with y
Page 59 and 60: We eat FOOD,NOT nutrientsAthletes n
Page 61 and 62: Consultation with a board certified
Page 63 and 64: The health-hazardous techniques use
Page 65 and 66: DIETARY SUPPLEMENTSFOR WEIGHT LOSS
Page 67 and 68: POWER THIN• Ma Huang helps to sup
Page 69: AN ATHLETE ASKS MEABOUT A SUPPLEMEN
Page 72 and 73: WHAT TO LOOK UP?HYDROXYCUT• ACTIV
Page 74 and 75: WHAT TO LOOK UP?• WHAT DOES IT DO
Page 76 and 77: WHAT TO LOOK UP?• SUPPLY/CONTAINE
Page 78 and 79: WHAT TO LOOK UP?• SUGGESTED USE-
Page 80 and 81: • NCAA• Center for FoodSafety a
Page 82: • Sports, Cardiovascular and Well
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Safe Weight Loss and Maintenance Practices in Sport and Exercise

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