NASM Guidelines for Altering Body Composition

Recently we have received questions from people who are either trying to lose weight and/or increase lean muscle. In response, below you will find guidelines for altering body composition compiled by the National Academy of Sport Medicine (NASM)

For Fat Loss

  • Make small decreases in food and beverage calories and increase physical activity (exercise!!)

  • Distribute protein, carbohydrates (good carbs) throughout each meal

  • Consume less than 10% of calories from saturated fat.

  • Choose whole grain and fiber rich fruits and vegetables over refined grains (such as white bread) and simple sugars 

  • Limit alcohol consumption.

  • Schedule no fewer than four to six meals a day. This helps to control hunger, minimize blood sugar fluctuations, and increase energy levels throughout the day.

  • Avoid empty calories (i.e.candy, cookies, Krispy Kreme) and highly processed foods which provide many calories and do little to provide satiety.

  • WATER!!!! Drink plenty of it. Women should have a minimum of 9 cups a day, men 13. After exercising you should have 12-24 ounces in addition to the recommended minimums.

For Lean Body Mass Gain

  • Eat four to six meals per day. Insulin response to a meal stimulates protein synthesis. You may also have to increase your daily caloric intake.

  • Spread protein intake throughout the day . You can’t build lean muscle without enough protein which ranges from .8 to 1.2-1.7 grams per pound of body weight.

  • Ingest protein and good carbs within 90 minutes of working out. This 90 minute window is considered the optimum time period to increase recovery, protein synthesis and maximize lean body mass gains. This may be best accomplished by having a recovery drink because it can be absorbed quickly into the system.

  • Do not eliminate good carbs and some fat from your diet- you need them to synthesize protein to increase lean body.

Please contact us if you have questions about these guidelines or would like additional nutritional advice. If you are interested in nutritional counseling or potential diplanning I can refer you to a nutritionist who works with the University of Florida student athletes and has consulted with a few of our members

Keith CarodinePeak Strength and Fitness