Module 3 Calculating Energy Requirements in Athletes Flashcards
the mathematical relationship between energy intake and energy expenditure.
Energy balance
Energy balance equation
Energy balance = energy intake – energy expenditure
the sum of the calories (food energy) that an individual takes in per day.
energy intake
* describes the quantity of calories but does not address the behaviours than underpin energy intake.
describes the quantity of calories (food energy) used by the body per day.
Energy expenditure
* multi-factorial and influenced by a variety of things.
What is the average weight bumper?
about 5 lbs
What are the different types of energy balance?
- energy balance
- positive energy balance
- negative energy balance
What influences energy intake?
multiple social and behavioural factors where in conditions of food security, humans eat rather than feed.
* Mental health issues
* Hormonal drivers to eat
* Social eating
What influences energy intake?
multiple social and behavioural factors where in conditions of food security, humans eat rather than feed.
* Mental health issues
* Hormonal drivers to eat
* Social eating
TEE
total energy expenditure
* = REE + NREE
REE
Resting energy expenditure
* BMR/RMR = Basal or Resting Metabolic Rate
* Although BMR and RMR slightly differ from each other, RMR should be an accurate estimate of your BMR.
NREE
Non-resting energy expenditure
* NEAT = non-exercise activity thermogenesis
* TEF = thermic effect of food - It’s influence on body weight is often overstated!
* EAT = exercise activity thermogenesis.
% components of energy expenditure
BMR is the biggest contributor and can be upregulated
Factors that influence RMR
- Body size - especially FFM
- Age
- Gender
- Genetics
- ethnicity
- physical activity
- physiological factors
- hormonal and drug influences
Factors influencing the balance of energy intake and energy expenditure
Why are athletes TDEE estimated?
- Establish a standard for energy intake adequacy
- Assess nutritional status
How is athlete TDEE estimated?
Predictive equations are typically used to estimate TDEE
* The reliability of the estimate is only as good as the information available to the dietitian
What do predictive equations use to estimate RMR?
Use weight, height, FFM and/or age but usually underestimate RMR in athletes
* Owen
* Harris-Benedict
* Cunningham
* Mifflin
* EER
What predictive equations have the strongest correlation?
- HBE
- Cunningham
HBE equation
Considers height (cm), weight (kg), age, and gender
weight conversion from lbs to kg
1 Pound (lb) is equal to 0.454 kilogram (kg)
* To convert pounds to kg, multiply the pound value by 0.454 OR divide by 2.2
height conversion from inches to cm
1 inch = 2.54 centimeters
* To convert inches to cm, multiple the inch value by 2.54
MSJ equation
Considers height (cm), weight (kg), age, and gender
How are final values for RMR rounded?
In practice, sport dietitians will often either round the final calculated RMR value to the closest 10 OR they will work with a range of 50 or 100 kcal; example for 1762.18 kcal/d:
* “Approximately 1760 kcal day,” OR
* “Between 1750 kcal/day and 1800 kcal/day.”
* DO NOT seriel round
What is AF?
Activity factor
A value that is applied ON TOP of RMR to account for the NEAT and EAT
What are the activity factors?
To accurately estimate the contribution of both NEAT and EAT to the athlete’s TDEE, we collect information on the athlete’s activity levels across their entire day
How does AF contribute to determining TDEE?
RMR X Activity Factor = TDEE
Estimated energy requirements by sport
Energy intake to gain additional muscle mass
must be in positive energy balance
* Calories, more so than protein, are the critical factor in muscle mass accretion
* Goal = TDEE + 400 to 500 kcal/day
* To facilitate ongoing gains, energy requirements must be adjusted regularly!
Energy requirements for weight loss
To lose body fat, an athlete must be in negative energy balance
* avoid an excessive energy deficit
* Goal = TDEE – 500 - 700 kcal/day
* Should be done in off-season only
the planned, purposeful, and strategic use of specific nutritional interventions to enhance the adaptations targeted by individual exercise sessions or periodic training plans, or to obtain other effects that will enhance performance longer term.
Nutritional periodization
“fueling for the work required,” in a meal-by-meal, and day-by-day manner.
nutritional periodization
What does nutrition periodization align with?
It is aligning the volume and type of food intake with the volume and type of training with the goal of enhancing sport performance.
What are the periodization cycles?
- Macroperiodization
- Mesoperiodization
- Microperiodization
the athlete’s long-term or seasonal training plan.
macrocycle
macrocycle
an approach to dietary modification that spans weeks and months to an entire year and encompasses all of the training that an athlete will take part in. It begins with the start of training and ends with the athlete’s goal event.
four to six-week cycles within the macrocycle and are typically referred to as blocks
mesocycles
Mesoperiodization
In a typical four week block, the first three weeks progressively overload your body, while the fourth week focuses on recovery. Mesoperiodization recognizes this and works to align the athlete’s diet within each block to reflect the gradual increase in training stress
The simplest and shortest way of looking at an athlete’s training cycles - a single week within a macrocycle. It describes the types of workouts, specifically, that the athlete will complete.
microcycle
microperiodization
support the athlete’s nutrient intakes and align with their daily workouts, matching nutrients with the workout type, intensity and duration.
Developing a dietary periodization plan
provides the framework for the sport dietitian to match any nutritional strategies to the desired training outcomes.
* will depend on athlete and sport and need deep understanding of the athlete’s training program and it’s desired goals to successfully build a periodized eating plan.
* Trial and error with re-evaluation is important
What contributes the most to energy expenditure of an athlete?
EAT is often the major determinant of an athlete’s energy ultimate daily energy expenditure
* EAT can vary considerably based on the athlete’s training load across micro-, meso-, and macrocycles of the training plan.
How does EI vary for athletes?
EI should also vary between days, weeks, and training phases to align with training demand and/or other goals:
* Transformation of body composition
* Periodization of EI has boundaries and cannot be designed such that it presents the risk for insufficient EA and RED-S.
