Option Unit D - D3
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Components of daily energy expenditure:
• Basal Metabolic Rate (BMR) * The lowest rate of body metabolism (energy use) that can sustain life –> Breathing, blood circulation, body temp, cell growth, brain and nerve function • Thermic effect of physical activity * Energy burned from activity • Thermic effect of feeding * Energy burned from digestion
Relationship between energy expenditure and intake:
Net energy balance = energy intake (nutrition) - energy usage * If net energy is positive (you intake more energy than you use), you will build body mass: –> Muscle or fat depending on other factors * If net energy is negative (your intake is less than your expenditure), you will lose body mass –> Fat, then muscle
Body composition and performance:
Ideal body composition depends on your sport and position in the sport Body composition: 1. Fat : made up of fat 2. Fat free mass : a made up water, bone and tissues such as muscle Examples: * Endurance sports tend to have low fat % while power sports have less of a requirement for low fat % * Man have lower than females (for the same sport) as biologically females have higher body fat %
Dietary practices employed by athletes to manipulate body composition: METHODS (5)
Methods: 1. Calorie reduction diets 2. Nutrient reduction diets * Fat free * Carb free * Vegan - no animal protein or fats 3. Supplements * Creatin 4. Fad (popular/trendy) diets * Keto / atkins 5. Nutrient focused diets * High protein * High carb * High fat
Dietary practices employed by athletes to manipulate body composition: to gain muscle (5)
• Positive energy balance • Adequate protein intake must be consumed • Changes in body composition as a result of this strategy occur slowly over time • Excess protein cannot be stored in the body and is excreted • There are risks associated with excessive protein intake relating to damaging the kidneys
Dietary practices employed by athletes to manipulate body composition: to reduce fat
• Low energy intake (negative energy balance) causes the body to metabolize stores of fat • Associated with lean athletes and particularly women • There are risks associated with losing excessive levels of body fat that can prevent the normal functioning of the body
Dietary practices employed by athletes to manipulate body composition: cutting for performance weight class
• deliberately avoid/restrict food and fluid intake in order to remain weight category • To gain entry to a lower weight category in sport • There are risks associated with dehydration due to the impact on the functioning of the cardiorespiratory system