Summer is here! and this time of year so much of our focus can be on external measures like
.. a number on a scale
.. a body fat percentage
… or the number of calories in that muffin!
Balancing Body Composition with Performance and Energy Availability
How can you balance a focus on body composition while also ensuring optimal performance, fuelling, and adequate energy availability?
The Three Key Goals: Body Composition, Performance, and Health
Most clients we work with have goals that combine body composition, performance improvement, and health. While some prioritise one over the others, it’s a common misconception that progress in one area automatically leads to improvements in the others. Unfortunately, this approach often undermines long-term success.
The Triangle Framework: Balancing Competing Goals
Think of these goals as the three points of a triangle: body composition, performance, and health. Focusing on one point often means compromising, to some degree, on the others. For example, if you try to work on all three simultaneously, you may find yourself stuck in the middle of the triangle, unable to make significant progress in any single area.
The Risks of an Aggressive Body Composition Focus
Let’s say you decide to focus intensely on body composition, aiming for weight loss by maintaining a prolonged energy deficit. Initially, you may see some results, but over time you may notice:
- Reduced training performance and recovery
- Mood swings, decreased concentration, and low motivation
- Frequent illness due to weakened immunity
- Increased injury risk, eventually forcing a break from training
This scenario illustrates the consequences of chronically low energy availability, which can lead to Relative Energy Deficiency in Sport (RED-S). While extreme, it’s a pattern we often see when clients prioritise body composition at the expense of their health and performance.
Adapting Goals Throughout the Year
The triangle framework encourages maintaining a degree of balance, pushing slightly toward one goal without neglecting the others. Your focus may shift throughout the year depending on your individual circumstances and priorities. Working with a dietitian can help identify the best times to prioritise one area over another.
Where Are You in the Triangle?
Take a moment to reflect: where do you feel you currently sit within the triangle?
For example, with the demands of family life and business, my focus is currently on health, with a touch of performance—primarily for life and work rather than sports right now. Understanding your position can help guide your goals more effectively.
Ready to take your performance to the next level?
Start by completing our FREE Performance Profile! This personalised tool helps you identify where you’re currently at and what steps you can take to reach your goals.
From there, our expert dietitians can guide you with tailored strategies to support your journey—whether it’s improving performance, enhancing health, or refining body composition. With unlimited access to your dietitian through our dashboard and app, you’ll receive ongoing support that evolves with your needs. We’re here to help you build confidence, resilience, and lasting success.
