HEALTHY BODY COMPOSITION

The healthy body composition adapts to each individual and specific sport is another essential nutritional factor to consider on the road to El Cruce. By managing this factor, in addition to controlling previously addressed factors such as hydration and anemia, fatigue prevention will be achieved, optimal athletic performance will be promoted, and the likelihood of crossing each stage's finish line with greater well-being and improved recovery between stages will increase.

What are we talking about when we talk about healthy body composition?

A healthy body composition consists of:

• Normal and sufficient muscle mass for the specific sport based on each individual's skeletal size. Muscle deficit is associated with early fatigue, reduced performance, and increased risk of injuries.
• Adequate fat mass for the specific sport according to skeletal size. Excess fat translates to "dead weight" that reduces movement efficiency and promotes early fatigue, leading to lower performance. It's crucial to maintain minimal fat levels associated with proper energy availability to prevent the athlete triad (hormonal imbalance, anorexia or eating disorders, bone issues).
• Healthy residual mass, which correlates with proper hydration levels in the body, is essential for athletic performance.

How can I determine my body composition?

Through a study called ANTHROPOMETRY.

What does it consist of?

It consists of a Nutritional Evaluation through Anthropometric Fractionation adapted to the type of sport or physical activity. It's a methodology to determine an individual's body composition.

23 to 25 body measurements are taken (depending on age and reference population): weight, height, sitting height, muscle circumferences, bone diameters, and skinfold thicknesses. The following calculations are then performed:

1. 5 body masses or 5 components:
   • Body fat mass
   • Muscle mass
   • Skeletal mass
   • Visceral mass
   • Residual mass
2. 2 Reserves:
   • Caloric Reserve
   • Protein Reserve
3. Somatotype
   • The obtained somatotype is compared with the "Elite" somatotype for each sport.

4. The target weight and waist circumference are adjusted according to each sport and individual skeletal structure, considering necessary modifications in fat, muscle, and/or residual mass to enhance performance while respecting health.

   Exactly, with a complete anthropometry assessment, we can understand our body composition and calculate healthy ranges for weight and waist circumference. Based on this information, we can develop a suitable nutrition plan to achieve these goals and maximize performance.

Who is anthropometry indicated for?

1. Athletes.
2. Underweight individuals
3. People with normal weight or those in a fat loss program who reach their proposed goal.

1) ATHLETES

If you are an athlete preparing for a significant challenge like "El Cruce," it's essential to undergo a comprehensive anthropometric study. This initial step diagnoses your body composition for health purposes and allows for comparison with the specific demands of your sport, in this case, trail running.

Based on this study, we will calculate anthropometric goals and nutritional targets to create a dietary plan tailored to you. The aim is to align your body composition as closely as possible with the ideal for your specific sport, while respecting your skeletal structure. This approach aims to maximize your performance and express your genetic potential to the fullest, while reducing the risk of injuries.

2) UNDERWEIGHT

If you have underweight, meaning you have been diagnosed with low weight or malnutrition and struggle to gain weight, or if you calculate your Body Mass Index (BMI) using the formula: Weight in kg / (Height x Height in meters), and the result is less than 18.5, it's crucial to undergo anthropometry. This will help assess your body masses and caloric and protein reserves. We will determine whether your weight is healthy due to having a small or very small bone mass, or if you actually have deficits in muscle and/or fat. We will calculate your healthy weight range based on these results and create a nutrition plan tailored to you.

3) HEALTHY WEIGHT

If you have a normal weight or are on a nutritional plan for fat loss and have achieved a BMI of less than or equal to 27 (BMI calculation: Weight in kg / (Height x Height in meters)), it is essential to undergo anthropometry. This will verify whether your fat and muscle mass are appropriate for your sport based on your skeletal size, or if they can be improved. We will calculate your healthy weight range and based on this and your physical activity level, create a nutrition plan tailored to you.

We support you in your nutritional preparation for EL CRUCE so that you arrive in the best possible condition, without nutritional risks or risks to your health.

At Equipo Nutricional, we always work to improve your well-being, body composition, quality of life, and enhance your athletic performance.

"Nutrition is also trained."