Sports nutrition

Body composition in athletes: effective tools

6 min read

Why have a body composition analysis?

Body composition analysis assesses the human body in detail — its size, distribution, shape, composition, function and stage of biological maturity. It also helps in understanding the key processes involved in gaining muscle mass and losing fat. This tool likewise helps evaluate how effective the nutrition plan (or diet) being followed actually is.

Finally, it provides essential data on muscle and fat percentages and on the regulation of body fluids, as well as the overall distribution of all these elements across the upper and lower limbs, and other details we will look at further on.

How is body composition measured?

Measuring body composition goes beyond the simple relationship between weight and height. It is common to find slim people with a high percentage of body fat — and also with a waist circumference above normal, accumulated visceral fat or a low percentage of muscle mass.

For this reason, in medical and nutritional practice the most common tools for measuring body composition are bioimpedance (or BIA) and anthropometry. The latter is used to obtain the dimensions and physical proportions of the human body through the measurement of skinfolds and girths.

Both techniques offer objective, science-backed data on the structure and the demands of the people assessed. Both determine two important elements of the body: fat mass and fat-free mass (or lean mass). Lean mass includes bone, skin, organs and muscle, and the percentage of water each tissue holds.

When it comes to changes in fat-free mass, it is common to think this means muscle alone. That misconception arises because the most noticeable changes do tend to occur precisely in muscle mass. The human body, however, is not limited to muscle and fat.

Bioimpedance uses advanced technology to measure body composition based on the electrical conduction of tissues, taking as its basis the tissues with the highest water content, such as muscle. Its effectiveness, however, depends on following the protocol for its use to the letter.

Because bioimpedance is a highly sensitive and precise tool, it is crucial that whoever collects the data has the right training. This ensures the results are analysed knowledgeably and are interpreted and used appropriately. Having the most suitable equipment is essential too.

Although there are many devices on the market that promise to measure body composition by bioimpedance — among them scales and hand-to-hand electrodes — their effectiveness is limited. This is due to their small number of contact points, which restricts a complete assessment of a person's body. The lack of proper guidance for users on how to use them at home and how to interpret the data obtained makes the situation worse.

What factors can affect a body composition measurement?

Protocols designed to minimize errors in the results are put in place for assessing body composition.

For both bioimpedance and anthropometry it is essential to ensure a prior rest period without intense exercise.

In the case of bioimpedance it is essential to stay properly hydrated the day before, because if a person is poorly hydrated the reading may show a higher fat percentage than the real one.

It is also important to restrict food and fluid intake for at least 2 hours before the measurement.

In women it is important to take into account the hormonal fluctuation of the menstrual cycle when performing a bioimpedance measurement. During the phase preceding menstruation, known as the luteal phase, greater fluid retention is common. This can influence body weight and lead to a possibly elevated reading of muscle mass.

It is also important to control the intake of diuretics, tobacco, tea or coffee, since these can affect body weight and the electrical conduction the devices rely on.

How can body composition be improved?

Body composition represents the starting point for what we require in terms of energy and nutrition. With this data it is possible to create a balanced nutrition plan adapted to personal goals. It should be accompanied by a tailor-made exercise plan, properly dosed and supervised.

Those seeking to lose body fat or reduce their weight need an appropriate, controlled caloric restriction adapted to their lifestyle and total requirements. This varies depending on whether they start from a healthy weight, overweight or obesity.

Those seeking to increase muscle mass need a caloric surplus — that is, supplying more calories than are needed. This must be combined with exercise, since the aim is to gain muscle mass while reducing the fat present, even if only slightly.

Take your physical performance to its maximum during exercise with body composition analysis. At Biuman we combine cutting-edge technology with the right training, in the service of the human body. Our sports nutritionist is highly qualified to use the results of a body composition analysis to design a personalized nutrition and training plan.

Book your appointment on WhatsApp at +573125382342

We are ready to help you reach your goals!

Sources:

García Almeida, J. M., Garcíaa García, C., Bellido Castañeda, V., & Bellido Guerrero, D. (2018). Nuevo enfoque de la nutrición. Valoración del estado nutricional del paciente: Función y composición corporal. Nutrición Hospitalaria, 35(3), 1-14.

Silva, A. M., Campa, F., Stagi, S., Gobbo, L. A., Buffa, R., Toselli, S., Silva, D. A. S., Gonçalves, E. M., Langer, R. D., Guerra-Júnior, G., Machado, D. R. L., Kondo, E., Sagayama, H., Omi, N., Yamada, Y., Yoshida, T., Fukuda, W., Gonzalez, M. C., Orlandi, S. P., … Marini, E. (2023). The bioelectrical impedance analysis (BIA) international database: Aims, scope, and call for data. European Journal of Clinical Nutrition. https://doi.org/10.1038/s41430-023-01310-x