For those athletes out there, what do you think optimal/reasonable bodyfat levels for athletes to maintain/strive for?
I know something like 4-5% bf or 20 % bf and above is sub-optimal… but what type of bodyfat levels do T-Nationers who condition maintain?
Thanks
Condition for what? I think the majority of team sport athletes shouldn’t bother to worry about body fat percentage. If you train hard, are in proper condition for your sport and are eating a healthy diet, your body fat will generally be in a useful range.
There are some instances where dropping a little body fat can help get an athlete faster or more explosive. But I haven’t encountered too many athletes who needed to do anything besides clean up their diet to fix this.
For a given individual, max sprinting speed is DIRECTLY proportional to bodyfat% in the range of 8-16% In fact the same sprinter projects to be about 1 second faster in 100 meters at 8% than at 16% and 40 time being .1 second better for each 2 percent drop in the 8-16% range.
(fat literally dissapates energy that could be used for motion).
Now for lean muscle, regression equations show that the maximum muscle someone can carry drops with losses in bodyfat within a large range. I’m looking for the formula, but typically an individual will give up about 1 pound of their best lean bodyweight for every% drop in BF at all levels.
So a 200 pounder at 16% and with a 5.0 40 yard dash would
be a 178 pounder at 8% and with a 4.6 40 yard dash.
The 200 pounder by the way has a little more peak power, and a lot more at low and accelerating speeds.
At more than 16% sleep and blood pressure and hormonal levels can be affected. At less than 8 there is not much increase in speed.
If speed is important, as close to 8 without going under as possible.
If power is important, as close to 16 without going over as possible.