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Fat Loss

Fat Loss.

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Fat Loss

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  1. Fat Loss At various times during the season players may need to undergo phases, which focus on bodyfat loss. This could be as a result of unacceptable levels of bodyfat gained during a mass-gaining phase or to prevent bodyfat levels increasing during periods of long term injury. The principle goal during both these phases will be to maintain lean muscle tissue and reduce bodyfat. Scenario 1 – Fat loss while still fully training and playing. Even though the focus of this phase will be fat loss the player must still ensure his diet plan allows recovery from training and provides good energy levels for games. Protein Intake = 2.4g per Kg of bodyweight. Carbohydrate Intake = 2-3g per Kg of Bodyweight Fat Intake = Maximum of 60g per day, with a high percentage from essential fats (oily fish and eggs)

  2. Fat Loss Principles The general principle is to maintain a high protein intake (as is used during the mass phase) with a reduction in carbohydrates and fats. This will force the body to use its fat stores as an energy source more readily than if a player had full glycogen stores. Players may be able to increase lean muscle during this phase with correct training and by strict control of their eating Firstly be honest and examine your current eating plan. 1st stage on a fat loss plan would be to remove any high fat/calorie foods and snacks, for example crisps, chocolate, pies, pasties, fried foods. In truth these should not be regular components of your diet plan.  Players should avoid all soft drinks, fruit juices and energy drinks, the only exception would be the use of isotonics in games to delay fatigue and aid re-hydration.

  3. Fat Loss Avoid alcohol. Due to its high energy/calorie content and its ability to impair fat burning alcohol should be avoided.  Meals should still be based on a 2-3 hour time slot, thereby providing good nitrogen retention for muscle repair, growth or maintenance.  The frequent feedings will also maintain an active metabolism, which is more likely to result in bodyfat being liberated to be utilised as an energy source.  The majority of daily Carbohydrate intake should be cantered around pre and post training; the remainder of the meals should be low carbohydrate, high protein with large servings of low carbohydrate salad and vegetables.  Players should bulk meals out with low carbohydrate salad and vegetables. This will help maintain a feeling of satiety or fullness and will also provide a good source of fibre to prevent constipation.

  4. Fat Loss 2nd stage Once the above principles have been followed for at least 4 weeks the next stage would be to further reduce carbohydrate intake. However this should be only done under the guidance of your sports nutritionist. Reducing carbohydrate intake to severely will have a negative impact on recovery and performance.

  5. Sample fat loss plan while still training and playing based on 100kg player Protein Intake = 240g, Carbohydrate Intake = 220g, Fat Intake = 60g

  6. Sample fat loss plan while still training and playing based on 100kg player Protein Intake = 240g, Carbohydrate Intake = 220g, Fat Intake = 60g

  7. Fat Loss Scenario 2 – Fat Loss During long-term injury If player has severely limited mobility and virtually no training for a period of more than 4 weeks then the focus will be to prevent increases in bodyfat. Some losses of lean muscle tissue are inevitable if weight training is not possible. Protein Intake = 2.4-3g per Kg of bodyweight. Carbohydrate Intake = 1g per Kg of Bodyweight Fat Intake = Maximum of 60g per day, with high percentage from essential fats.

  8. Fat Loss In this scenario eating protein intakes higher than those stated may have a beneficial effect in reducing appetite and taking the place of carbohydrate foods. Players should increase fluid intake accordingly to balance increased urine output. Principles • Focus on protein at each meal and snack. • Reduce daily carbohydrate intake and bulk meals out with low carbohydrate vegetables from list below. • Aim for 5-6 small regular meals each day. • Strictly no energy drinks with any calorie value. • Increase water intake, exact volume will be dependant on bodyweight, climate and training ability. However as a guide a minimum of 3litres is suggested. • Strictly no alcohol.

  9. Sample fat loss plan while based on 100kg player with long term injury Protein Intake = 260g, Carbohydrate Intake = 100g, Fat Intake = 60g

  10. Sample fat loss plan while based on 100kg player with long term injury Protein Intake = 260g, Carbohydrate Intake = 100g, Fat Intake = 60g

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