body weight and energy Flashcards
energy balance
isocaloric diet (energy intake equals energy out)
hypercaloric diet
energy intake exceeds energy out
hypocaloric diet
energy intake in less than energy out
TDEE
is energy out
1. bmr
2. TEPA
3. TEF
bmr
energy for physiological processes/events to stay alive
TEPA
neat - non exercise thermogenesis - fidgeting
eat - exercise
-both are part of PALS
TEF
calories used for digestion, absorbing, or storing our dietary nutrients
Can TEE be changed?
change in bmr - like increasing muscle mass
physical activity - exercise more clean, more fidget more, eat higher protein
hypothyroidism
low metabolic rate
hyperthyroidism
high metabolic rate
sedentary PAL
desk job and dont exercise
light activity PAL
work a desk job but do a bit of exercise or work at a job that is pretty active
moderate activity PAL
work a sedentary job but you train intensely
- someone who doesnt train but works a hard job like construction
very active PAL
train hard most days of the week and you work a job where you’re on your feet quite a bit
extra activity PAL
you train hard and work a job that is physically demanding
TEF is
assume 10% unless known
bw maintenance
isocaloric diet
bw gain
hypercaloric diet
bw loss
hypocaloric diet
healthy plate
1/2 vegetables
1/4 starches
1/4 protein
cho intake
3-12 g/kg/bw
train low : 3-5 g/kg
train high - 8-12 g/kg
bmr includes
atp pathways
protein synthesis
nerve function - action potentials (excitation-contraction)
all movement - myosin ATPase
CA pump
energy availabilty
amount of ingested energy remaining for bodily functions and physiologic processes after energy required for training/exercise is removed
> 40 kcals/ kg ffm
recommended to maintain adequate energy for all physiologic functions
-want athletes here
30-40 kcals/kg/ ffm
reduced EA
- tolerable range for athletes aimed for weight loss as part of a well constructed dietary exercise program
<30 kcal/kg/ ffm
low energy availability
unsafe energy level for optimal bodily functions which may lead to poor health outcomes and a definite impact on performance
-not enough kcals for bmr
LEA
is below 30 kcals/kg ffm
-dangerous for health and performance
LEA cause body to trigger
hormonal response that adversely affect normal life processes and performance conseqeunces
amenorrhea
lacking menstrual cycle for more than 3 months
LEA symptoms
amenorrhea
stress fractures
depressed mood
irrability
sick often
poor performance
REDS
REDS signs and symptoms
reproductive function and bone health
muscle protein synthesis, enzyme synthesis, nervous system all increase
TEE
insulin promotes
protein synsthesis
complete proteins provide
BCAA, Leucine, EAA
food sources of complete protein
whey, meat, dairy, soybean
what kind of diet for weight loss
hypocaloric diet
adaptive thermogenesis creates
reduction of resting metabolic rate so it can live off of fewer calories
keto diet
high fat insufficient CHO, adequate protein diet
about 75% of daily energy intake as
20% as
5%
fat
protein
carbohydrate
