2. By the end of the lesson: ALL will understand energy intake and energy expenditure MOST will be able to describe what sources give us the most / least energy SOME will be able to identify and explain what fuel is preferred by the exercising muscles

3. Scenario: You are working as an assistant nutritionist for a local sports club and have been asked by a senior coach to deliver a presentation to the athletes on the importance of energy intake and hydration in sports performance. The coach has also told you that they intend to start monitoring the body fat percentage of the athletes they coach with the intention of ‘benchmarking’ the effects of a new diet plan they wish to launch. PassMeritDistinction P3 - Describe energy intake and expenditure in sports performance M1 - Explain intake and expenditure in sports performance D1 - Analyse the effects of energy balance on sports performance P4 - Describe energy balance and it’s importance in relation to sports performance M2 - Explain the importance of energy balance in relation to sports performance P5 - Describe hydration and its effects on sports performance M3 - Explain the effects of hydration on sports performance

4. Energy is obtained from the foods we eat and is used to support our Basal Metabolic Rate. Measures: Energy is measured in calories or joules. As both of these units are very small, they are multiplied by 1,000 and referred to as kilocalories (UK System), or kilojoules (Metric and International System) KEYWORDS BMR = the minimum amount of energy required to sustain your body’s vital functions in a waking state, and all activities carried out at work and leisure Calorie = The energy required to raise 1 gram of water by 1°C Joule = 1 joule of energy moves a mass of 1 gram at a velocity of 1 metre per second. Approx 4.2 joules = 1 calorie Kilocalorie = the energy required to raise the temperature of 1KG of water by 1°C. Equal to 1,000 calories and used to convey the energy value of food. Kilojoule = A unit of measurement for energy, but like the calorie the joule is not a large unit of energy; therefore kilojoules are more often used. P3 M1

5. We know that different foods provide us with different amounts of energy. The potential fuel sources available to exercising muscles are listed below: Fats 1 gram fat = 9.0kcal = 38kJ Carbohydrates 1 gram carbohydrate = 4.0kcal = 17kJ Proteins 1 gram protein = 4.0kcal = 17kJ Their relative values as food for activity differs. E.g. protein may be used during prolonged periods of exercise and towards the latter stages of endurance events, particularly if fat and carbohydrate as a source have become limited. P3 M1

6. Use the internet to answer the following questions: 1.) What are the main energy fuels for your exercising muscles? 2.) What fuel do the exercising muscles prefer? 3.) When we exercise the amount of energy used is proportional to the intensity of the activity. What happens if the used up energy is not replaced?

7. Body composition (somatotype): This method recognises three basic body types, and most people are a combination all off three. Ectomorph A slim build Long limbs Delicate bone structure Low body fat and muscle content Finds Weight Gain difficult Endomorph A heavy build Rounded shape Tendency to gain weight Finds weight loss difficult Mesomorph A muscular build Large bone structure P3 M1

9. Our lean body mass (LBM) and body fat make up our total body weight. LBM includes bone, muscle, water, connective and organ tissues. Body fat includes essential and non essential fat stores Unlike basic body type, it is possible to alter your body composition (i.e. what your body is made up of). We know that exercise generally increases lean body mass and decreases body fat. However, there are methods we can use to assess the percentage of fat we have in our bodies: Skinfold Analysis Bioelectrical Impendence Analysis Hydrodensitometry (Underwater Weighing) P3 M1

10. 1.) Use the Skinfold callipers to measure the amount of subcutaneous fat (fat immediately below the skin) you have: Under your upper arm On your waist 2.) First of all use the measure and scales to find out your exact height and weight. You must then log onto the National Institute of Health Website to calculate your Body Mass Index 3.) Look at the video and write down notes comparing Hydrodensitometry to Skinfold Analyses and Bioelectrical Impedance Analysis Video

11. Body weight, more precisely referred to as body mass is usually measured in Kilograms (KG). Some individuals have problems controlling their body weight, often resulting in obesity. BMI Categories: Underweight = <18.5 Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater Sports like boxing and horseracing are categorised based on body weight. P3 M1

12. Direct Calorimetry (DC): Measures the actual amount of heat produced by the body. It uses an airtight chamber where heat produced by the subject warms water surrounding it. Indirect Calorimetry (IC): Estimates heat production by measuring respiratory gases. The most common technique is via mouthpiece and Douglas Bag collection or mouthpiece and gas analysis system, with energy consumption calculated from the amount of oxygen consumed. The consumption of 1litre of oxygen equates to approximately 4.8kcal of energy expended, assuming a mixture of fats and carbohydrates are oxidised. P3 M1

13. You are in energy balance when the amount of energy you take in as food and drink (energy input) equals the amount of energy you expend (energy output). Energy balance = not gaining or losing weight Positive Energy Balance: When energy intake exceeds expenditure Weight is gained Negative Energy Balance: When intake is less than requirements, the additional energy required will be drawn from body’s fat reserves Weight is lost P4 M2 D1

14. To estimate energy requirements, you first need to calculate Basal Metabolic Requirements (BMR) in Kilocalories per day. Age (Years)BMR in Kilocalories per day (weight in kilograms) Males10 – 17BMR = 17.7W + 657 18 – 29BMR = 15.1W + 692 30 – 59BMR = 11.5W + 873 60 - 74BMR = 11.9W + 700 Females10 – 17BMR = 13.4W + 692 18 – 29BMR = 14.8W + 487 30 – 59BMR = 8.3W + 846 60 - 74BMR = 9.2W + 687 P4 M2 D1

15. Your Basal metabolism reduces with increasing age. After the age of 30, it falls around 2% per decade Males generally have greater muscle mass than females, so usually have a higher Basal Metabolic Rate Exposure to hot or cold climates causes an increase in Basal metabolism to maintain the body’s internal temperature P4 M2 D1

16. To estimate your total energy requirements you also need to consider your level of physical activity and training. The simplest method of estimating your total energy requirement is by multiplying your BMR by your physical activity level (PAL). Non Occupational Activity Occupational Activity LightModerateHeavy MaleFemaleMaleFemaleMaleFemale Non - Active1.4 1.61.51.71.5 Moderately Active1.5 1.71.61.81.6 Very Active1.6 1.81.71.91.7 Calculating PALs requires you to make an assumption about the energy demands of both your occupational and non occupational activity levels P4 M2 D1