🩻 DEXA Scan | supp.lt

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📋 Overview 📏 Protocol 📊 Results 🚀 Improvement

🥗 Athlete Nutrition Recommendations on Testing Day

Proper nutrition before testing is essential for obtaining accurate and reliable results. Here are the main recommendations:

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Hydration

Drink 500-600 ml of water 2-3 hours before testing. Avoid caffeine and alcohol for 24 hours before.

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Carbohydrates

Eat a light carbohydrate-containing snack (banana, oatmeal) 3-4 hours before. Avoid heavy, fatty food.

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Protein

Moderate protein amount (20-30 g) 2-3 hours before. Ensure the body has amino acids for recovery.

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Time

Last meal — no later than 2-3 hours before the test. After the test, consume a protein + carbohydrate combination within 30-60 minutes.

💊 Supplements That May Improve Testing Results

Some sports supplements may help achieve better results during testing:

Supplement	Effect	Recommended Dose	When to Take
Creatine	Increases strength and power	3-5 g per day	Daily, 30 min before the test
Beta-alanine	Reduces muscle acidity	3-5 g per day	30-60 min before the test
Caffeine	Improves endurance and focus	3-6 mg/kg body weight	45-60 min before the test
L-citrulline	Improves blood flow, reduces fatigue	6-8 g	45-60 min before the test
BCAA/EAA	Reduces muscle damage	5-10 g	Before and after testing

🚀 How to Improve Testing Results

To achieve better results, it is recommended to follow these principles:

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Regular Testing

Test every 4-8 weeks so you can track progress and adjust your training program.

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Specific Training

Train specifically — if the test measures speed, include sprint exercises; if strength, include progressive overload training.

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Sleep and Recovery

7-9 hours of quality sleep are essential for optimal athletic form. After intense training, allow 48-72 hours for recovery.

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Data Analysis

Regularly analyze results — monitor trends, identify weak points and adjust the plan accordingly.

🔥 Warm-Up Protocol Before Testing

A proper warm-up can improve results. Recommended structure:

General warm-up (5-10 min): light running, hopping, or cycling — heart rate 120-140 bpm.
Dynamic stretching (5 min): leg swings, lunges with rotation, arm circles, hip openers.
Specific activation (5 min): exercises that imitate the test at lower intensity (e.g., light jumps before a vertical jump test).
Progressive approach (3-5 min): 2-3 repetitions with 60%, 80%, 90% of the estimated maximum load.
Rest (2-3 min): full recovery before a maximal attempt.

🏥 Injury Prevention During Testing

Testing must be safe. Key injury prevention rules:

Medical Screening Before Testing — especially important when there is a risk of cardiovascular disease.
Proper Technique — incorrect movement technique increases injury risk and distorts results.
Gradual Load Increase — start at a lower intensity, especially after injuries or a break.
Proper Equipment and Clothing — wear athletic shoes, use a non-slip surface.
Qualified Supervisor — testing must be performed or supervised by a specialist.
Know Your Limits — if pain, dizziness, or other symptoms occur, stop immediately.

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How Scanning Is Performed

DEXA (dual-energy X-ray absorptiometry) scanning measures bone mineral density and body composition — the distribution of fat, lean mass and bone. The procedure is quick and non-invasive: you lie still while the device scans your body.

DEXA is considered one of the most accurate body composition methods; moreover, it shows fat distribution in individual body parts, not just the total amount. This makes it possible to see where fat accumulates and how muscle mass changes in individual areas.

How to Interpret the Result

The result provides not only total body fat percentage but also its distribution and bone density. Evaluate it using age- and sex-specific tables or a specialist's opinion.

The greatest value of DEXA is the ability to accurately track changes: a repeat scan after a few months shows whether fat decreased and muscle increased. Bone density data additionally helps assess bone health.

Common Mistakes

Different devices between measurements — results may not match.
Eating or drinking before the test — can affect the result.
Scanning too often — changes should be assessed every few months, not more often.
Overemphasizing a single number — the trend is more important.

When the Result Is Unreliable

The result is misleading if the test was performed on different devices or the preparation rules were not followed. To compare with other methods, see the comparison of body composition methods or body fat calculator.

🙋 Frequently Asked Questions

Is DEXA Safe? The test uses a very low radiation dose and is considered safe, but it is generally not recommended for pregnant women.

How Does It Differ from Other Methods? DEXA shows not only total fat amount but also its distribution and bone density, which other methods do not show.

How Often Should You Get Scanned? Once every few months is enough to see real changes in body composition.

Is DEXA Suitable for Athletes? Yes, it allows accurate tracking of muscle and fat changes in individual body parts, so it is useful for assessing the effect of training.

Do You Need to Prepare for the Test? Usually it is enough to avoid eating before the test and wear comfortable clothing without metal parts.

If you are taking the test to track the effect of training, repeat it after a few months on the same device and under similar conditions — only then will the comparison be reliable and show the true change.

Discuss the result with a specialist who will help correctly interpret not only total body fat percentage but also distribution and bone density — these data are valuable only when assessed together.

Use the test not only to assess body composition but also bone health — bone density indicators help detect changes in time, especially at an older age.

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