Module 3 Calculating Energy Requirements in Athletes

Question 1

the mathematical relationship between energy intake and energy expenditure.

Answer 1

Energy balance

Question 2

Energy balance equation

Answer 2

Energy balance = energy intake – energy expenditure

Question 3

the sum of the calories (food energy) that an individual takes in per day.

Answer 3

energy intake
* describes the quantity of calories but does not address the behaviours than underpin energy intake.

Question 4

describes the quantity of calories (food energy) used by the body per day.

Answer 4

Energy expenditure
* multi-factorial and influenced by a variety of things.

Question 5

What is the average weight bumper?

Answer 5

about 5 lbs

Question 6

What are the different types of energy balance?

Answer 6

• energy balance
• positive energy balance
• negative energy balance

Question 7

What influences energy intake?

Answer 7

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

Question 8

What influences energy intake?

Answer 8

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

Question 9

TEE

Answer 9

total energy expenditure
* = REE + NREE

Question 10

REE

Answer 10

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.

Question 11

NREE

Answer 11

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.

Question 12

% components of energy expenditure

Answer 12

BMR is the biggest contributor and can be upregulated

Question 13

Factors that influence RMR

Answer 13

• Body size - especially FFM
• Age
• Gender
• Genetics
• ethnicity
• physical activity
• physiological factors
• hormonal and drug influences

Question 14

Factors influencing the balance of energy intake and energy expenditure

Answer 14

Question 15

Why are athletes TDEE estimated?

Answer 15

• Establish a standard for energy intake adequacy
• Assess nutritional status

Question 16

How is athlete TDEE estimated?

Answer 16

Predictive equations are typically used to estimate TDEE
* The reliability of the estimate is only as good as the information available to the dietitian

Question 17

What do predictive equations use to estimate RMR?

Answer 17

Use weight, height, FFM and/or age but usually underestimate RMR in athletes
* Owen
* Harris-Benedict
* Cunningham
* Mifflin
* EER

Question 18

What predictive equations have the strongest correlation?

Answer 18

• HBE
• Cunningham

Question 19

HBE equation

Answer 19

Considers height (cm), weight (kg), age, and gender

Question 20

weight conversion from lbs to kg

Answer 20

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

Question 21

height conversion from inches to cm

Answer 21

1 inch = 2.54 centimeters
* To convert inches to cm, multiple the inch value by 2.54

Question 22

MSJ equation

Answer 22

Considers height (cm), weight (kg), age, and gender

Question 23

How are final values for RMR rounded?

Answer 23

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

Question 24

What is AF?

Answer 24

Activity factor
A value that is applied ON TOP of RMR to account for the NEAT and EAT

Question 25

What are the activity factors?

Answer 25

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

Question 26

How does AF contribute to determining TDEE?

Answer 26

RMR X Activity Factor = TDEE

Question 27

Estimated energy requirements by sport

Answer 27

Question 28

Energy intake to gain additional muscle mass

Answer 28

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!

Question 29

Energy requirements for weight loss

Answer 29

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

Question 30

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.

Answer 30

Nutritional periodization

Question 31

“fueling for the work required,” in a meal-by-meal, and day-by-day manner.

Answer 31

nutritional periodization

Question 32

What does nutrition periodization align with?

Answer 32

It is aligning the volume and type of food intake with the volume and type of training with the goal of enhancing sport performance.

Question 33

What are the periodization cycles?

Answer 33

• Macroperiodization
• Mesoperiodization
• Microperiodization

Question 34

the athlete’s long-term or seasonal training plan.

Answer 34

macrocycle

Question 35

macrocycle

Answer 35

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.

Question 36

four to six-week cycles within the macrocycle and are typically referred to as blocks

Answer 36

mesocycles

Question 37

Mesoperiodization

Answer 37

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

Question 38

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.

Answer 38

microcycle

Question 39

microperiodization

Answer 39

support the athlete’s nutrient intakes and align with their daily workouts, matching nutrients with the workout type, intensity and duration.

Question 40

Developing a dietary periodization plan

Answer 40

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

Question 41

What contributes the most to energy expenditure of an athlete?

Answer 41

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.

Question 42

How does EI vary for athletes?

Answer 42

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.