Sussex, England) at 7 sites (triceps, subscapular, biceps, supraspinale, abdominal, front thigh, and medial calf).4. Performance was monitored using mean ...
International Journal of Sports Physiology and Performance, 2013, 8, 699-701 © 2013 Human Kinetics, Inc.
www.IJSPP-Journal.com CASE STUDY
Increased Lean Mass With Reduced Fat Mass in an Elite Female Cyclist Returning to Competition: Case Study Eric C. Haakonssen, David T. Martin, Louise M. Burke, and David G. Jenkins Body composition in a female road cyclist was measured using dual-energy X-ray absorptiometry (5 occasions) and anthropometry (10 occasions) at the start of the season (Dec to Mar), during a period of chronic fatigue associated with poor weight management (Jun to Aug), and in the following months of recovery and retraining (Aug to Nov). Dietary manipulation involved a modest reduction in energy availability to 30–40 kcal · kg fat-free mass–1 · d–1 and an increased intake of high-quality protein, particularly after training (20 g). Through the retraining period, total body mass decreased (–2.82 kg), lean mass increased (+0.88 kg), and fat mass decreased (–3.47 kg). Hemoglobin mass increased by 58.7 g (8.4%). Maximal aerobic- and anaerobicpower outputs were returned to within 2% of preseason values. The presented case shows that through a subtle energy restriction associated with increased protein intake and sufficient energy intake during training, fat mass can be reduced with simultaneous increases in lean mass, performance gains, and improved health. Keywords: cycling, body composition, anthropometry, dual-energy X-ray absorptiometry While the importance of being lean is recognized among elite cyclists, little attention has focused on how to best optimize body composition. As such, extreme weightloss techniques have been popularized.1 Loss of body mass as a result of energy restriction often results in reduced body fat and lean mass.2 For an athlete, reductions in functional lean mass may be undesirable.
Purpose Body composition of an elite female cyclist (age 21 y, height 170 cm, mass ~59 kg) recovering from postviral fatigue was monitored. The intervention objective was to reduce fat and increase lean mass simultaneously while improving health and performance.
Methods Body composition was measured using dual-energy X-ray absorptiometry.3 Body mass and skinfolds were measured in duplicate using calibrated calipers (Harpenden West Sussex, England) at 7 sites (triceps, subscapular, biceps, supraspinale, abdominal, front thigh, and medial calf).4 Performance was monitored using mean maximal power (MMP)—highest average power output (W) sustained for 1 (MMP1) and 4 minutes (MMP4). MMP was measured Haakonssen, Martin, and Burke are with the Australian Inst of Sport, Belconnen, ACT, Australia. Jenkins is with the School of Human Movement Studies, University of Queensland, Brisbane St Lucia, QLD, Australia.
in the field (race or training) monthly using an SRM (Schoberer Rad Messtechnik, Jülich) power-meter fitted.
Background The athlete was healthy from preseason (December) to early season (March). VO2max was 59.7 mL · kg–1 · min–1; MMP4 ranged from 287 to 300 W, MMP1 ranged from 402 to 439 W, and body composition was within the athlete’s normal range (Figure 1). By midseason (June) MMP4 was still high at 303 W, however; shorter anaerobic efforts were not tolerated (MMP1 = 379W) and race performance declined. Despite training modifications, health deteriorated and by late season (August) the athlete was diagnosed with postviral fatigue. Blood tests (full blood count; iron studies; markers of thyroid, kidney, and liver function; and inflammation) were all normal. From early to late season, body mass increased 3.02 kg and skinfolds increased 18 mm (Figure 1). Fat mass increased 3.84 kg and lean mass decreased 1.36 kg (Figure 2).
Physique-Manipulation Intervention The athlete completed a 7-day food log preintervention and at the start of the intervention. Daily energy intake (EI) was calculated using a software package (FoodWorks 7; Xyris Software, Queensland, Australia). Cycling energy expenditure (EE) was estimated using SRM Power Meter data (estimated gross efficiency of 20%). Dietary counseling assisted in reducing energy availability (EA = EI – exercise EE) to ~30–40 kcal · kg fat-free mass–1 ·
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at dinner. Meals were adjusted in volume (increased) and energy density (reduced) by adding food items such as cooked and raw vegetables, soups, and fruits. Rides ended at times that allowed regular meals to become the recovery meal. Total-body resistance training was performed 3 times weekly. Bike training included singleleg ergometer work and low-cadence high-force efforts (“strength endurance”). Low-intensity 30-minute sessions were performed in a morning fasted state to promote fat utilization. After 8 weeks, ride duration progressed to 5 hours twice weekly. During rides ≥2 hours, a carbohydrate intake target of >60 g/h was introduced to optimize exogenous fuel support. Gym sessions and rides ≥2 hours were immediately followed by 20 g of high-quality protein using a liquid meal supplement (PowerBar Protein Plus powder, PowerBar Australia). Figure 1 — The variation in body mass (open squares) and sum of 7 skinfolds (closed circles) from preseason to a midseason period of postviral fatigue and then during a period of modest energy restriction (ER) from August through October, at which time energy balance was restored.
Results Preintervention EA (Mean ± SD) was ~41 ± 6 kcal · kg fat-free mass–1 · d–1 (carbohydrate, fat, protein; 481, 71, 143 g) while the early-intervention EA was ~35 ± 6 kcal · kg fat-free mass–1 · d–1 (carbohydrate, fat, protein; 382, 66, 155 g). There was a continual reduction of body mass (2.82 kg) due to a 3.47-kg reduction in fat while lean mass increased by 0.88 kg (Figure 1 and 2). Lean mass increased most in the trunk (0.61 kg) followed by the arms (0.23 kg), with little change in the legs (0.03 kg). Hemoglobin mass increased by 58.7 g (8.4%) in 6 weeks (October to December). By November, MMP4 was 286 W and MMP1 was 394 W.
Discussion
Figure 2 — Changes in lean mass (open circles) and fat mass (closed squares) measured using dual-energy X-ray absorptiometry from the early season (March) and then during a period of modest energy restriction (ER) from August through October, at which time energy balance was restored.
d–1 in line with recommendations for reducing body fat.5 After 10 weeks, dietary modifications increased EA to ~45 kcal · kg fat-free mass–1 · d–1 with a goal of continuing to reduce body fat while promoting functional protein synthesis including muscle and hemoglobin (measured using optimized CO-rebreathing technique6). Specifically, the dietary plan included increased dairy protein, in the form of 100 mL low-fat milk and 150 g yogurt during breakfast and afternoon snacks. The protein content of the midday meal was increased to ~20 g by the addition of 50 g tuna and 50 g low-fat ham to menu choices, and moderate serves of lean protein-rich meats were included
This case demonstrates that fat mass can be reduced and lean mass increased during modest energy restriction, provided the dietary intake of high-quality proteins is increased throughout the day and increased to 20 g after training and that >60 g/h carbohydrate is consumed during training ≥2 hours. Improvements in health, hematological adaptations, and performance were also supported. Note that when energy balance was restored (October), fat mass continued to decrease while lean mass was preserved, suggesting favorable changes in body composition without being energy restricted. Acknowledgments The results of the current study do not constitute endorsement of the product by the authors or the journal. The authors would like to acknowledge the work of Alisa Nana for her technical support with the DXA scans.
References 1. Burke LM. Nutritional practices of male and female endurance cyclists. Sports Med. 2001;31(7):521–532. PubMed doi:10.2165/00007256-200131070-00007
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2. Krieger JW, Sitren HS, Daniels MJ, Langkamp-Henken B. Effects of variation in protein and carbohydrate intake on body mass and composition during energy restriction: a meta-regression. Am J Clin Nutr. 2006;83(2):260–274. PubMed 3. Nana A, Slater GJ, Hopkins WG, Burke LM. Effects of daily activities on dual-energy x-ray absorptiometry measurements of body composition in active people. Med Sci Sports Exerc. 2012;44(1):180–189. PubMed doi:10.1249/ MSS.0b013e318228b60e
4. Norton K, Olds T. Anthropometrica: A Textbook of Body Measurement for Sports and Health Courses. Sydney, NSW, Australia: University of New South Wales Press; 1996. 5. Loucks AB, Kiens B, Wright HH. Energy availability in athletes. J Sports Sci. 2011;29(Suppl 1):S7–S15. PubMed doi:10.1080/02640414.2011.588958 6. Schmidt W, Prommer N. The optimised CO-rebreathing method: a new tool to determine total haemoglobin mass routinely. Eur J Appl Physiol. 2005;95(5–6):486–495. PubMed doi:10.1007/s00421-005-0050-3
