Balancing Energy And Nutrient Intake For Active Lifestyles

As an athlete or someone who often exercises, you may be concerned about how to best manage your body's energy needs and nutritional requirements. It's especially important to fuel your body with critical nutrients and energy before, during, and after physical activity. Many factors, including your exercise level, body size and composition, goals, age, gender, and health, as well as your personal preferences and dietary patterns, might affect the amount and type of energy and nutrients you need. To help you strike a healthy energy and nutrient balance for your busy lifestyle, we've put together some guidelines and tips for you below.

What are energy and nutrients?

Energy is the ability to do work or generate heat. Energy is required for several bodily processes, including breathing, heartbeat, blood circulation, digestion, muscle contraction, and temperature regulation. Energy is measured in kilojoules or calories. Food is your body's primary source of energy since it contains the three macronutrients (carbohydrates, proteins, and fats) that provide energy. There are 4 calories (17 kilojoules) in 1 gram of carbohydrate, 4 calories (9 kilojoules) in 1 gram of protein, and 9 calories (37 kilojoules) in 1 gram of fat. Even though it's not food, alcohol can be a source of energy. There are 7 calories (or 29 kilojoules) in every gram of alcohol. [caption id="" align="aligncenter" width="686"] Nutrition - Health - Wellness. | Youtube[/caption] Nutrients are essential for cellular growth, repair, and general bodily function. There are six categories of nutrients: carbs, proteins, fats, vitamins, minerals, and water. Because your body requires huge quantities of them, carbohydrates, proteins, and fats are together referred to as macronutrients. Micronutrients refer to substances required by the body in minute quantities, such as vitamins and minerals. About 60 percent of your body weight is made up of water, making it an important component of life.

The amount of needed Energy

Your energy requirements are determined by two factors: your basal metabolic rate (BMR) and your physical activity level (PAL), both of which contribute to the maintenance of your body's important functions. Your basal metabolic rate depends on your age, gender, weight, height, muscle mass, and hormone levels, whereas your physical activity level  is affected by the kind of activity you engage in, how long you do it for, how intensely, and how often. Your PAL can be used in conjunction with your BMR to give you an idea of how much energy you will require each day. For instance:

• If you are sedentary (little or no exercise), multiply your BMR by 1.2
• If you are lightly active (light exercise or sports 1-3 days per week), multiply your BMR by 1.375
• If you are moderately active (moderate exercise or sports 3-5 days per week), multiply your BMR by 1.55
• If you are very active (hard exercise or sports 6-7 days per week), multiply your BMR by 1.725
• If you are extra active (very hard exercise or sports plus physical job or training twice a day), multiply your BMR by 1.9

You can use online calculators or formulas to estimate your BMR and PAL. https://youtu.be/06LTNvITSH4?si=l5NUV0sOuvSORO_V However, these are just estimations and may not be accurate depictions of your requirements. Keeping tabs on your weight and making dietary adjustments based on that data is the greatest approach to estimate your true energy requirements. Strive for a caloric-for-caloric match between what you eat and what you do in order to keep your weight stable. In order to shed extra pounds, you need to generate a negative energy balance by either eating less or exercising more than you need to. If you want to put on weight, you need to generate a positive energy balance by either eating more than you burn or exercising less than you take in.

How much of each nutrient do you need?

Your daily nutrient requirements are determined by the proportion of macronutrients in your diet and your energy needs. Dietary intakes within the Acceptable Macronutrient Distribution Ranges (AMDRs) are associated with lower risks of chronic disease and still provide sufficient amounts of all the important nutrients. Here are some examples of adult specific AMDRs:

• Carbohydrates: 45-65% of total energy intake
• Proteins: 10-35% of total energy intake
• Fats: 20-35% of total energy intake

These ranges can be adjusted according to your individual goals and preferences. For example:

• To gain muscle or strength, you may need to consume more protein than the AMDR recommends (1.2–2g protein per kilogram of body weight per day). But you also need to make sure you're getting enough carbs and fats to sustain your energy and health.
• Improving your endurance or aerobic performance may necessitate exceeding the AMDR for carbs by consuming 6-10 g of carbohydrates per kilogram of body weight each day. However, you should also be sure to consume enough protein and fat to aid in muscle repair and general well-being.
• If you want to lose body fat or weight, you might do well to cut back on your overall energy intake and/or get more active. If you want to keep your muscle mass and feel full for longer, eating an extra 1.2 to 1.6 grams of protein per kilogram of body weight each day can be a good idea. But you also need to make sure you're getting enough carbs and fats to sustain your energy and health.

Some examples of balanced meals and snacks for athletes

Athletes need meals and snacks that provide adequate energy and nutrients, therefore they should include carbs, proteins, fats, and micronutrients/vegetables. Here are some suggestions for athletes, as well as some samples of healthy meals and snacks: Breakfast should be consumed between 1 -2 hours of waking up, or at the very latest, before your morning workout session. A few illustrations are:

• Breakfast bowl with oatmeal, Greek yogurt, and chia seeds
• Fruit with a cheesy, veggie omelet.
• Toast topped with mashed avocado and tomato slices.
• Chicken, brown rice, vegetables, and sunflower seeds piled high in a bowl for maximum nutritional value.
• Grilled salmon with roasted veggies and a sweet potato.

  Within 3-4 hours of breakfast or after morning training, have a healthy lunch that includes carbohydrates, proteins, fats, and micronutrients/vegetables. This includes, but is not limited to,

• Whole-wheat bread stuffed with lean meat, lettuce, cheese, and avocado.
• Wrap stuffed with your choice of protein plus hummus, greens, tomatoes, cucumbers, and carrots
• A salad with greens, roasted veggies, quinoa, beans, nuts, and dressing
• Coconut oil-cooked rice or noodles topped with stir-fried vegetables, beef, or pork.
• Spaghetti topped with meat (chicken or tuna), vegetables (broccoli), and melted cheese

  Within 3-4 hours after lunch or after your afternoon or evening training session, have a balanced dinner that offers carbs, proteins, fats, and micronutrients/vegetables. Here are a few examples:

• Grilled lean meat with baked potatoes, steamed broccoli and asparagus.
• Curry with chicken or beans, light coconut milk, spinach, and basmati rice
• Serve low-fat ricotta or mozzarella in a lasagna with a side salad, or stack the lasagna with veggies.
• A burrito dish filled with lean beef or black beans, rice or corn, salsa, cheese, and guacamole.
• A pizza topped with mozzarella cheese, ham or turkey, tomatoes, and veggies.

  Eat balanced snacks that provide carbohydrates, proteins, fats, and micronutrients/vegetables between your meals or before or after your training sessions as needed. Some examples are:

• A piece of fresh fruit with a handful of nuts or seeds
• A tub of Greek yogurt with granola or muesli
• A slice of whole-wheat bread with peanut butter or cheese
• A smoothie with milk or yogurt, fruit, spinach, and flaxseeds
• A protein bar or shake

https://youtu.be/5_1yhDaDZfA?si=R9xTjgBDzRuQoYsW

Eating a healthy, well-balanced diet is essential for optimal health and performance, especially when leading an active lifestyle. Maintaining a healthy weight can be achieved by consuming enough calories to meet one's needs without causing either weight loss or increase. You should also try to get enough calories to keep your body running, help your muscles heal, and keep your immune system strong. This can be accomplished by eating several small meals and snacks throughout the day that are high in micronutrients/vegetables and low in calories. You can tailor your consumption to fit your own needs, tastes, and workout routine. If you want more personalized guidance on your energy and food needs, a sports nutritionist or dietitian is a good resource to tap into.