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ENERGY INTAKE, EXPENDITURE & BALANCE - Coggle Diagram
ENERGY INTAKE, EXPENDITURE & BALANCE
- Every performer has different nutritional needs, its crucial they meet their energy needs during periods of training whilst maintaining health
- Failure to consume sufficient calories can result in atrophy(muscle loss), decreased intensity/duration of performance, slower recover rates and increases fatigue, injury, illness
- ENERGY is the ability to perform work, measured in joules or calories
- 1 calorie equates to 4.18 joules
- Important to consider age, gender, size, environment and metabolic rate to understand an individuals energy requirement & daily calorie need
- All of these factors will affect the individuals energy expenditure
ENERGY EXPENDITURE
- = Sum of basal metabolic rate (BMR), the Thermic effect of food (TEF) and the energy expended in physical activity
BMR = minimum amount of energy required to sustain essential physiological functions at rest [accounts for 75% of total energy expenditure]
TEF = energy required to eat, digest absorb and use food taken in [accounts for very small percentage of total energy expenditure]
- Physical activity energy expenditure = total number of calories required to perform daily tasks
- on average, physical activity accounts for 30% of total energy expenditure but can be far higher for a training athlete
- Estimated using Metabolic equivalent [MET] values
- The body typically use 1kcal of body mass per hour at rest which is equivalent to an oxygen uptake of 3.5 ml/kg/min
- Therefore sitting quietly, totally relaxed has a MET value of 1
- Physical activity guidelines for Americans label activities:
- Less than 3.0 METs as light
- 3.0-5.9 METs as moderate
- 6.0+ METs as vigorous physical activity (e.g iceskating = MET value of 7)
ENERGY INTAKE
- Total amount of energy from food and beverages consumes, measured in joules or calories
- The calorific value of most foods are itemised and can easily be found using calorie-counting calculators on the internet
- The composition of the diet recommended for average adult is 55% carbs, 30% fats, 15% protein. - However it may vary depending on intensity/duration of their activity and the fuels required
ENERGY BALANCE
- The relationship between every intake and energy expenditure
- If energy intake matches energy expenditure, weight will be maintained
- if energy intake is greater than energy expenditure, weight will be gained and the % of body fat may rise having negative health and performance implications
- If energy intake is lower than energy expenditure, weight will be lost. This may be beneficial as part of a weight loss programme but must carefully monitored to minimise loss of muscle mass and performance