Shortly after the opening, the author of Racing Weight begins backpedaling on the the term "racing weight" and replaces it with "optimal body composition". Obviously these two terms have radically different connotations, however only one of them is likely to garner reads for a book.
Optimal body composition, Mr. Fitzgerald asserts, comes about as an adaptation to training in almost any sport. This is somewhat at odds with my own perception on the topic. I had assumed (probably incorrectly) that athletes focused on body composition for their sport; not that training for a sport caused a particular body composition. If you take a moment to consider athletes from a range of sports, you'll begin to notice that elite athletes in a particular sport do indeed share certain composition characteristics. For example, elite triathletes are also accomplished marathoners...but their body composition is much more muscular than their running-focused counterparts. The reason is that for 2/3 of a triathlon, weight has little bearing on performance, but muscle mass is very important. For running, weight trumps upper body musculature as a runner must "press" their own body weight with each stride.
So how does an athlete achieve optimal body composition? The author suggests a six step approach: Improve diet quality, manage appetite, balancing energy sources, self-monitoring, timing nutrients properly, and training in a way which is conducive to optimal body composition.
Diet quality is the most difficult step for most of us, although it need not be. Several years ago I was trying to put on muscle weight when I observed that it is challenging to gain weight while eating a very healthy diet. Body builders frequently lament "feeling bloated" for this reason. A healthy diet is high in fiber and low in caloric density; overeating on a healthy diet is a really uncomfortable endeavor.
In order to provide guidelines for healthy eating, the author devised a scoring system that encourages healthy eating. The system considers only food quality and serving size, rather than calories. For those of us who gravitate towards rich foods, simply asking ourselves where our next handful of peanut butter M&Ms will land in the scoring system may guide us away from poor eating decisions.
Overall the book is well-written, well-cited, and easy to digest. The food quality scoring system is a bit cumbersome, but not terribly more difficult than counting calories. Whether the advice in the book really works remains to be seen, however I intend to put it to the test. Right after I finish this bowl of ice cream.
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