Energy requirements in

sport
NUTRITION AND PHYSICAL ACTIVITY
DRA. MARISSA ISLAS
 Energy consumption

 In 2016, the Academy of Nutrition and Dietetics,

Dietitians of Canada and the American College of
Sports Medicine suggested some recommendations for
energy consumption, nutrients and hydration for active
individuals and athletes that ensure health and optimal
physical performance.
 Correct energy consumption

 Correct energy consumption is essential

for active individuals, since it benefits
various basic biological processes:

Cell maintenance, thermoregulation,

reproduction, growth, etc.
Physical performance

 You can also achieve adequate physical performance.

 Even though there are different formulas to calculate the total energy expenditure
in physically active individuals and athletes, such as the Cunningham formula or the
Harris-Benedict formula, these present limitations.

These limitations are established by the variability of factors

that surround individuals in their day-to-day life.
The type of physical activity, frequency, intensity of training,
injuries, state of illness, medications, among others.
Energy balance

 Energy consumption is equal to the total energy expenditure.

 Being the total energy expenditure = metabolic rate at rest + thermal
effect of food + thermal effect of physical activity.

For competitive athletes and professional athletes the basal

metabolic rate can represent only 38-47%, since the thermal effect
of physical activity can be 50% of the total energy expenditure.
Metabolic equivalents

 Exercise energy expenditure can be estimated in various ways, using training plans,
determined and structured activities, subjectively estimating the intensity of activities, and
using activity codes and metabolic equivalents (METs)

To obtain the energy expenditure of exercise (GEE), you need to use the
following formula:

MET x 3.5 x Kg
GEE = = Z (kcal / min) GEE =Z x min (total) = Kcal/time
200
 Metabolic equivalents

Activity MET Activity MET

Freestyle swimming, moderated 5.8 General mountain 8.5
intensity biking
Competitive salon volleyball 6.0 Hatha yoga 2.5
Squash 7.3 Ballroom dancing 5.5
Soccer 10 Ski 7.0
Running 8 kph (7.5 min / km) 8.3 Lacrosse 8.0
Badminton 5.5 Hockey 8.0
Basque ball 6.5 Gymnastic 3.8
 Example

 Pamela is a 25 years old woman. She performs one hour of hatha yoga, and 2 hours of
free style swimming at a moderated intensity.
 Weight 55Kg, Free fat mass: 46 kg, Fat mass: 9Kg (16%)

Hatha yoga energy expenditure: 2.5 x 3.5 x 46/200 = 2.0Kcal/min 2.0 x 60 = 120Kcal/hr

Swimming energy expenditure: 5.8 x 3.5 x 46/200 = 4.6 Kcal/min 4.6 x 60 = 552Kcal/2hr

Total, Exercise energy expenditure = 672 Kcal

IMPORTANT FACTS!

 For an athlete, the energetic and metabolic flow related to sports create
a totally different cellular condition than that of physically active people
or athletes themselves.
 Athletes present a high energy expenditure that must be covered with a
very high consumption of food.
 Having an energy balance is essential for maintaining muscle tissue,
immune and reproductive functions, as well as optimal physical
performance.
Energy availability

 Energy availability is a recent concept, which compares energy

consumption with the requirements necessary to perform basal functions
and achieve optimal health instead of energy balance.

 EA is calculated as follows: dietary intake minus the energy expenditure of

exercise normalized to fat free mass (FFM), which results in the amount of
energy available for the body to perform all functions after subtracting
the cost of exercise in healthy adult.

DI - GEE
DI = Dietary Intake EA=
FFM = Fat Free Mass FFM
 Low Energy Availability

 The results of the previous equation are interpreted as follows: Low Energy Availability
(LEA) occurs when food consumption decreases or exercise load increases during a
training or competition period.
 Where the energy consumed is not enough to meet the requirements, so adjustments are
caused in the neuroendocrine system, in order to conserve energy for the most essential
functions. This leads to the disruption of a series of functional hormonal and metabolic
actions.

Results for Energy availability

Energy balance and optimal health
Low energy availability (LEA)
Athletic men and women who remain with an LEA
45 kcal/kg FFM at day
seriously compromise their health and affect their
< 30 Kcal/kg FFM at physical performance in the short and long term.
day
Example - Low Energy Availability

 Using the example of Pamela

 Weight: 55 Kg, Free Fat Mass: 46Kg, Fat Mass: 9Kg (16%)
 Energy consumption: 2,000Kcal
 Exercise energy expenditure: 672 Kcal

DE = 2000 – 672/46 = 28.8 Low Energy Availability

Relative Energy Deficiency in Sports

 Another concept that has been proposed is that

of relative energy deficiency in sports (RED-S) as
an inclusive description of a group of
physiological complications observed in
sportsmen and women who do not have enough
energy consumption to meet their optimal needs.
 Individuals who remain with RED-S for a long
period of time, suffer the consequences that
negatively affect their health and physical
performance, in relation to their metabolic and
hematological functions, growth and
development, reduction of protein synthesis,
cardiovascular damage, hormonal alterations,
negative changes in bone mass and a high
possibility of infections and diseases among
others.
References

 Perez, Bertha. Dietas Normales y Terapéuticas. Editorial McGraw Hill,

séptima edición, México 2019.
 Corbin, Charles B.; Pangrazi, Robert P.; Franks, B. Don TITLE Definitions:
Health, Fitness, and Physical Activity. INSTITUTION President's Council on
Physical Fitness and Sports, Washington, DC. PUB DATE 2000-03-00.
 Olivos, Cristina. Nutrición para el entrenamiento. Revista Médica Clínica
las Condes 2012.
 McArdle, William. Exercise Physiology. Wolters Kluwer, Seveth edition 2010,
Philadelphia USA.