Calories (Food Energy)

Food energy is measured in kilocalories (kcals), commonly referred to as calories.

A kilocalorie is the A food’s kilocalories are

amount of energy determined by
computing:
needed to raise 1
Energy=Measurement
kilogram of water 1 of Heat
degree Celsius. Produced
The number of kilocalories per gram for each
nutrient is shown below:
Nutrient Energy (kcal/g)

Carbohydrate 4
Protein 4
Lipids 9
Water 0
Vitamins 0
Minerals 0
 Knowing the number of calories in each
nutrient allows a person to calculate/estimate
the amount of calories contained in any food
consumed.
Your daily calorie needs will depend on
you genetic make-up, age, weight, body
composition, your daily activity and your
training program.
BASAL METABOLIC RATE
(BMR)
 BMR
Is the amount of
calories your body
burns per day at rest
or of exercise to
maintain normal body
functions.
 BMR
This is the energy
required for the
functioning of your
vital organs – your
heart, lungs, liver,
kidneys, brain, nervous
system, intestines,
muscles and skin.
 BMR
Consumed energy
at rest.
Step 1: Estimate your Basal Metabolic Rate (BMR)
BMR uses
22 calories for every kg. of a woman’s
body weight
Women: BMR= weight in kg. X 22
and
24 calories per kg. of a man’s body
weight
Men: BMR=weight in kg. X 24
Step 2: Work out your Physical Activity Level (PAL)

This is the ratio of Mostly inactive or sedentary 1.2

(mainly sitting)
your overall daily
energy Fairly active 1.4
expenditure to (exercise 2-3 X weekly)
your BMR; a
rough measure of Moderately active 1.5
your lifestyle (exercise 3-5 X weekly)

activity. Very active 1.7

(exercise hardly daily)
Step 3: Multiply your BMR by your PAL to work out your
Daily Calorie Needs
Daily calorie
needs =
BMR X PAL
The number of calories you
burn in any physical activity-
such as walking, cycling or
lifting weights-can vary from
person to person depending on
the type and intensity of the
activity.
If you eat fewer calories, you will
lose weight; if you eat more then you
will gain weight – this is the
difference between gaining and losing
weight.
It accounts for 60%-75% of the
calories you burn daily. Men tend to
have a higher BMR than women, and
can burn more calories at rest than
women.
Why should you eat before working out?
Pre-workout food should
primarily serve to maintain blood
sugar levels consistent while you
exercise. Your body must rely on
glycogen (and fat) stores since it
doesn’t have enough time to
convert meals into glycogen,
which is the muscles’ principal
fuel source.
Is it advisable to exercise on an empty stomach?
Pre-workout meal’s main goal is
to keep your blood sugar levels
stable. It also lowers the risk of
complications such as stitches and
hypoglycemia. Because muscle
glycogen stores must be restored
over a 24-hour period, your diet
the day before has as impact.
How much should I eat before a workout ?
The amount you should eat is
determined by your body weight
(heavier persons require more), as
well as the intensity and duration
of your exercise (eat more for
longer, harder workouts). If you
consume a large meal right before
exercising, you will bloated, tired
and heavy.
Before training, when should you eat?
A meal should be consumed 2-4
hours prior to a workout, if
possible. Although, in fact, the
actual timing or your pre-workout
meal may vary on your daily
routine, this should allow enough
time for you to partially digest
your meals. You should not be
overly full or undernourished.
What meals are the greatest to eat right before a workout?

Low-fat, slow-burning foods

generate a gradual rise in
blood sugar levels. Slow-
burning or low glycemic
index (GI) foods are the best
foods to eat before exercising.
Low-GI diets may also help
you lose weight when you’re
exercising.
Metabolism
Known as the process by which your body
converts consumed food and beverages into a
source of energy.

Electrolytes
Are very important minerals because they
help balance our bodies water content in
cells.
Glycogen
Known as the main source of energy at the start of exercise
and during short bursts of exercise.

Glucose
Another name is “blood sugar”.
Is a simple sugar and is a component of many carbohydrates.
Is key (important energy) to keeping the mechanisms of the
body in top working order.
You need food to create the energy that helps you keep alive.
Insulin
An essential hormone by the pancreas.

Lactic Acid
Is mainly produced in muscle cells and red blood
cells. It forms when the body breaks down
carbohydrates to use for energy when oxygen
levels are low.
Used to jump start your muscles quickly.
It is was causes muscle soreness.
FLUID REPLACEMENT
Exercise fluids
Dehydration reduces blood
volume and the amount of fluid
available for sweat production.
Dehydration impairs your ability
to give oxygen to your muscles
and keeps your body from
overheating. To avoid
dehydration, make sure you’re
fully hydrated before you begin
exercise.
Before exercising, drink plenty of water.

For most sports and types of

exercise, drink 400-600 ml of
liquids one to two hours before
you activity, followed by 200-400
ml 15 minutes before your
activity. It is usually a good idea
to drink water before exercising.
Hydaration during exercise

Drinks containing glucose and

electrolytes may assist longer-duration
activities with a risk of glycogen
depletion. Fluid loss might cause your
body’s capacity to regulate its own
temperature to malfunction. If you’re
undertaking a long workout, you can
combine these sports drinks with
energy snacks.
Fluid in the post-exercise period

The amount of fluid lost during

exercise determines how much
fluid must be replaced. You should
drink plenty of water until your
urine is clear and dilute. On
warmer days, you may need to
drink several liters after a strong
workout.