Energy Intake And Exercise

Question 1

What is energy intake

Answer 1

Total amount of calories consumes from food and drink

Question 2

What is energy intake used to support

Answer 2

Basal metabolic rate - energy to keep you alive at rest
Physical activity - training, movement, daily tasks
Thermal effect of food - energy to digest food
Growth and repair

Question 3

Energy availability

Answer 3

Energy intake - energy used in training = energy left for bodily functions
Low energy availability = not enough fuel for recovery, hormones or health

Question 4

RED-S (relative energy deficiency in sport)

Answer 4

Caused by under fueling relative to training demands
Affects both males and females

Question 5

RED-S impacts

Answer 5

Hormonal health, bone density (increased injury risk), mood and focus, immunity and performance

Question 6

Signs of underfuelling

Answer 6

Constant fatigue, poor recovery/soreness that lingers, loss of strength or speed, mood swings, irritability, menstrual irregularities, frequent illness or injury

Question 7

Strategies to meet energy needs

Answer 7

Eat regularly: every 3-4 hours
Include energy dense snacks
Add healthy fats for extra calories
Don’t skip meals

Question 8

Goal = muslce gain
Energy strategy

Answer 8

Slight surplus (250-500kcal/day) with strength training

Question 9

Goal = fat loss
Energy strategy

Answer 9

Moderate deficit (300-500kcal/day) with maintained protein

Question 10

Goal = performance
Energy strategy

Answer 10

Maintenence or slight surplus depending on sport demands