Recommended body fat levels for athletes are lower than those recommended for the general population. However, having an excess or a deficit of body fat can impair athletic performance. Understanding body composition can help athletes achieve the body fat percentage needed for optimal health and athletic performance.
Ideal Body Fat Percentage for Athletes
The ideal body fat percentage varies among sports. Endurance athletes such as marathoners, cyclists and skiers typically compete at lower body fat percentages than sprinters, football players and golfers. Male athletes tend to perform best at 6 percent to 13 percent body fat and female athletes compete at 14 percent to 20 percent body fat, according to a webpage on the Montana State University at Bozeman website. Endurance athletes typically achieve optimal performance at the lower ends of these ranges. Recommended body fat percentages for the general population are 14 percent to 25 percent body fat for men and 21 percent to 31 percent for women.
Consequences of Excessive Body Fat
Excessive body fat impairs performance by acting as dead weight that the athlete must carry. Having higher than necessary body fat levels can decrease speed and mobility and impair sports performance that calls for jumping, bursts of speed and other dynamic movements. Lowering your body fat percentage likely will translate into better sports performance.
Consequences of Insufficient Body Fat
While athletes perform best at lower body fat percentages, a limit exists for how low a person can go without hurting her athletic abilities. Athletes who fail to consume sufficient calories risk lowered energy levels that can impair physical and mental function. Muscle recovery is also compromised when athletes don’t refuel after training. For men, essential body fat makes up about 3 percent of the body, meaning men should stay above 3 percent body fat. Essential body fat for women composes about 10 percent to 12 percent of body composition, so women are advised to not to drop below that level. Women’s bodies require more fat than men for reproductive functions.
Reaching Your Ideal Body Fat Level
Athletes aiming to shed body fat to improve athletic performance should eat enough to meet the demands of their training schedules. Choosing healthier foods such as fruits, vegetables, whole grains, lean protein and healthful fat over processed foods can help athletes cut calories while consuming sufficient nutrients. If you need to increase body fat percentage to excel at your sport, aim to take in about 250 to 500 calories more than you burn each day. If you're an athlete and need to lose or gain weight, consult your physician, coach or a sports nutritionist.
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