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The Energy Equation

The Energy Equation. How do you eat well to optimize performance? By balancing the food we take in and the effort we put out (exercise) Energy Storage = Energy Intake – Energy Output. Counting Calories. Calorie Amount of heat needed to raise the temperature of 1 gram of water by 1°C

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The Energy Equation

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  1. The Energy Equation

  2. How do you eat well to optimize performance? By balancing the food we take in and the effort we put out (exercise) Energy Storage = Energy Intake – Energy Output

  3. Counting Calories Calorie • Amount of heat needed to raise the temperature of 1 gram of water by 1°C • 1 kilocalorie (kcal)  1000 calories • Canada (metric system) • Uses joules (J) and kilojoules (kJ) to measure energy content in food • 1 calorie = 4.184 joules

  4. Foods high in Calories = lots of energy • Not used up  stored as fat  OBESITY

  5. Daily Caloric Need • Daily caloric need = Number of calories necessary to maintain one’s current body weight • Dependent on individual: • Size • Metabolism • Thermic effect of food • Physical activity level • Type of activity (body builder vs marathon runner)

  6. Basal and Resting Metabolic Rate • Metabolism - Rate at which we burn energy • Thermal Regulation - Ability to manage heat produced in this process • Metabolic Rate - measures energy that needs to be consumed in order to sustain essential bodily functions (Energy you would expend if you did nothing at all)

  7. Basal Metabolic Rate (BMR) • Measures metabolic rate under lab conditions • 12-14 hours after last meal with individual completely at rest with background temperature of 26-30°C • Resting Metabolic Rate (RMR) • Measures metabolic rate under less rigourous conditions • More common measure Both are used interchangeably!

  8. What Affects Metabolic Rate? • Factors: Age, sex, weight, lean muscle mass and level of physical fitness • Increases with more muscle mass • Males have higher metabolic rate • Reduces with age • Increase with heavier people

  9. RMR Calculations Males = 66.5 + (5 x H) + (15.7 x W) – (6.8 x A) = _____ calories/day Females = 665 + (1.9 x H) + (9.5 x W) – (4.7 x A) = _____ calories/day *H = height in cm, W = weight in kg, A = age

  10. Estimating RMR • A quick way to estimate RMR is to find weight in pounds (lbs) and multiply it by 10 or 11 depending on your sex Males = multiply by 10 Females = multiply by 11 Example: If Yadong weighs 180 lbs then, his RMR (180 x 10) is approximately 1800 calories/day

  11. Estimating Daily Caloric Need • BMR/RMR calculations help with baseline for weight control programs • Also helps give general guide to daily caloric need in sustaining current body weight • Sedentary person – RMR x 1.4 • Relatively active person – RMR x 1.6 • Highly active person – RMR x 1.8

  12. Body Mass Index • Body mass index – assess how effective you are at balancing the energy equation • Tells you if you are underweight or overweight relative to your height Weight (Height)² *weight in kilograms and height in metres BMI =

  13. BMI • BMI < 18.5 = underweight • BMI > 27 = overweight • BMI > 30 = obese

  14. Limitations to BMI • BMI cannot distinguish fat vs excess muscle • Athletes in sports like weightlifting, wrestling and football would have high BMI and be considered “obese” under our BMI calculations

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