Interview with Tim Egerton

This is an interview I did with Tim Egerton over at Sprint Strong on the importance of developing optimal body composition for speed and power based athletes.

Tim Egerton is a Strength & Conditioning Coach based in the North of England. A Certified Strength and Conditioning Specialist (CSCS) through the NSCA and an Accredited Strength and Conditioning Coach (ASCC) through the UKSCA, Tim also has a Masters Degree in Strength & Conditioning. His passion for speed development stems from his life long involvement in Track & Field.

Tim: Hi Marc, I really appreciate you taking out some time for this interview.

Marc: No worries Tim, thanks for having me.

Tim: You have developed quite a reputation as an expert in fat loss. Many readers may be thinking this subject is not particularly relevant to their sports training. However, I would be very interested to hear your thoughts on the importance of developing optimal body composition in speed and power based athletes.

Marc: In my opinion Tim, having an optimal body composition is equally if not more important to speed and power based athletes than it would be to the general population. While having a lower body fat percentage is good for general health and lowers the risks of certain diseases, I believe that obtaining an optimal (for your sport) body composition can only improve your performance.

For instance, in weight categorised sports such as boxing/judo where the athletes need to fight at certain body weights having a low body fat percentage would enable the fighter to be stronger, fitter and faster than an opponent at the same weight with a higher body fat percentage. The same would go for rugby players.

For pure speed athletes such as sprinters having a less than optimal body composition would be akin to running with a ruck sack on your back, it’s just going to slow you down!

Tim: Would your approach to improving and optimising body composition vary greatly between an overweight population and an athletic population?

Marc: In a nut shell I would say no. For an over weight population it’s slightly easier as it’s just a case of manipulating their calorie intake, especially their carbs to help reduce body fat. Where as due to the intensity as well as the frequency that a high level athlete would train it would depend on how many calories they would need to be able to train at those higher levels. Cut calories too much and you will never have the energy to train and recovery would be compromised.

Tim: Obviously physical training plays an important role in optimising body composition. However, the importance of nutrition should not be overlooked either. What nutritional advice would you give to a speed and power based athlete who might be looking to decrease their body fat levels but also needs fuel himself appropriately for intense training sessions?

Marc: For both my fat loss clients and the athletes I train I always stress the importance of getting enough protein to help facilitate muscle growth and recovery. The more muscle an athlete carries the more protein they should ingest. I aim for my clients to get 1 gram of protein per pound of lean body weight. We want to feed the muscle and starve the fat. I would ensure there diet has adequate amounts of good fats obtained from salmon, tuna, and cod liver and flax oil. From there it would be a case of getting in good quality carbs to fuel the workouts. How many carbs? Well that would depend on where they are in their training cycle and how far off their target body fat percentage they are.

Tim: Are there any nutritional supplements out there that you think athletes should be taking, either from the perspective of body composition or performance?

Marc: To cover the short falls in some athlete’s diets a good quality multi vitamin/mineral should be top of the list. Also to help ensure they are meeting their protein requirements I suggest a good quality protein power and a post workout recovery shake that has a 2:1 carb/protein ratio. Studies have shown this ratio has been optimal for recovery, I recommend a shake due to convenience.

Tim: Thanks Marc. You have provided some really useful information here. Is there anywhere the readers can go to find out more about you?

Marc: Thanks for providing me the opportunity to share my information with your readers. If your readers want to check out more from me they can find it at my main website:

Thanks again Tim, it’s been a pleasure.

—  End of Interview  —

I hope you found the above of some interest and gained some insights into developing a better body composition. These tips can help anyone looking to reduce their body fat to improve their sports performance or simply to look better naked.

Train Hard, Eat Smat!


Personal Trainer
Sports Therapist