and Atheletes while building their bodies must consider both
ideal weight for height as well as body composition. The body
is mainly composed of muscle mass and fat mass, besides bone
and fluid. The bone and fluid are usually a constant of about
30% when growth stops after 15-18 years of age. The ideal
fat mass for a player - girls 15-18%. Women (above 18 years)
18-20%. Boys 12-15%. Men (above 18 years) 15-18%.
the fat is 15%, the muscle mass will be 55%. The fat mass
to muscle mass is a proportion so if the fat mass in your
body goes up proportionately the muscle mass will go down.
As a Sports Nutritionist to the National Cricket Academy for
the last 4 years we have observed that a players performance
depends tremendously on her/his muscle and fat mass. You need
energy to play from two sources. Fat provides energy which
is released slowly and this enables you to stand on a court
or play on a ground for hours together. The energy supplied
for quick movements like hitting a ball, shuttle, sprinting,
bowling, fielding, etc., come from energy stored in muscles
as glycogen or stored glucose which is released in seconds.
So if one players has a 55% muscle mass and another a 50%
muscle mass the 55% player has a greater glucose storage capacity
and therefore he may out beat the 50% muscle mass persons
performance. The 50% muscle person will be having a 20% fat
mass so he should reduce this to a 15% fat mass so that his
muscle mass will come up to 55%. This can be done by strictly
cutting down fatty food intake and eating balanced meals.
In a month you can reduce the fat % in your body by about
3% if you make a promise to yourself not to touch the following
foods for 30 days.
- Cream of milk - remove all cream from milk or use skimmed
- Butter, ghee, mayonnaise.
- Fried food – wafers, finger chips, mixture, samosa,
vada and all other fried snacks papad and pickle.
- Nuts – cashew, badam, peanuts, pista etc. and coconut
- Sweets – chocolate, icecream, mittai and deserts.
- Bakery items – pastries, puffs, pizzas
- Red Meat – mutton, beef, pork, liver, brain etc.
- Aerated drinks and alcohol.
reduce fat you must also build and preserve muscle. The second
principle is to eat regular balanced meals with sufficient
carbohydrate and protein combined. You have to make a commitment
never to skip a meal. When you skip a meal or have only a
plate of fruit, only a glass of milk or only a bowl of soup
or salad or a sandwich for a meal then you may lose some fat
but more serious damage takes place i.e. you break down and
destroys precious muscle cells. The body requires a regular
supply of carbohydrate and atleast 60-80gms protein daily.
When you miss a meal the body pulls this out from your muscle
mass.If you are in and un avoidable situation and you do eat
some fatty food just forget about it and be strict there after.
At no cost should you try to compensate by skipping a meal.
This is a golden rule and commitment every sports person must
make for a healthy body composition. Never skip a meal and
always see that the meal is balanced with carbohydrate –
bread, rice, chapatti etc. plus protein – dhal, pulse,
milk, curd, egg, fish, chicken etc.