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The Energy Equation. Counting calories Energy balance Dieting for performance BMR / RMR. The Energy Equation. The underlying principle of healthy eating is BALANCE In other words… The food we take in should match the effort we expend.
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The Energy Equation Counting calories Energy balance Dieting for performance BMR / RMR
The Energy Equation The underlying principle of healthy eating is BALANCE In other words… The food we take in should match the effort we expend. Balance is specific to the individual: children, teens, athletes, etc., may need more/less energy than others. ENERGY STORAGE = ENERGY INTAKE – ENERGY OUTPUT Balance not achieved? Problems arise that can lead to performance inefficiencies & negative health consequences
Counting Calories calorie: the amount of heat needed to raise the temperature of 1 g of pure water by 1° C Calorie: used in the dietary context (really means kilocalorie (kcal) or 1 000 calories) • is the amount of energy that food will produce as it passes through the body • in Canada, joules (J) or kilojoules (kJ) are used 1 Calorie = 4 184 joules (4.184 kJ)
Energy Balance Negative energy balance - when less energy is consumed than is expended, resulting in weight loss Positive energy balance - when more energy is consumed than is expended, resulting in weight gain
Dieting for performance Most experts recommend, for ATHLETES, a diet consisting of 55-60% carbohydrate, 15% protein, and 25-30% fat. Some highly publicized diets suggest otherwise. • In general, endurance athletes need a diet that is relatively high in carbohydrates(to transform into the glycogen needed for energy over the long haul). • Strength and power athletes require a diet high in carbohydrates and some extra protein(to replace and strengthen muscle tissue.
Basal & Resting Metabolic Rate Two factors influence out ability to balance the energy equation: 1) metabolism – the rate at which we burn energy 2) thermal regulation – our ability to manage heat produced in this process Metabolic rate – measures the energy that needs to be consumed in order to sustain essential bodily functions (heartbeat, breathing nervous activity, active transport and secretion) Factors affecting metabolism: age, gender, weight, lean muscle mass, and general level of physical fitness, diet BMR – measures metabolic rate under rigorous lab conditions RMR – measures metabolic rate under less rigorous conditions and is, therefore, the more common measurement in practice Harris –Benedict Equation – an estimation of one’s RMR
