energy intake and expenditure in sports performance presentation created by: Connor Ollis

Measures used for energy: Calories - small calorie: the energy needed to raise the temperature of 1 gram of water through 1 Celsius (now usually defined as 4.1868 joules) Large calorie: the energy needed to raise the temperature of one kilogram of water through 1 Celsius, equal to 1 thousand small calories and often used to measure the energy of foods. Joules:A standard conversion in the System internation de'Unites is that one calorie equals 4.186 joules, which is how much energy is given off in heat to raise 1 kg of water 1 degree Celsius. Because heat is a form of energy, it can be converted to joules. If 4.186 calories are in one joule, then 0.2389 calories are in one joule. Kilocalories: a kilo calorie represents 1000 true calories of energy Kilojoules: 4.184 kilojoules = 4,184 joules = 1 Calorie = 1 kilocalorie = 1,000 calories

Sources of energy Carbohydrates: Preserves lean protein (muscle) mass, Consuming adequate carbohydrate spares the body from using protein (from muscles, internal organs, or one’s diet) as an energy source. Provides a highly efficient source of fuel, Because the body requires less oxygen to burn carbohydrate as compared to protein or fat, carbohydrate is considered the body’s most efficient fuel source. Carbohydrate is increasingly vital during high-intensity exercise when the body cannot process enough oxygen to meet its needs. Fats: Provides a concentrated source of energy, fat provides more than twice the potential energy that protein and carbohydrate do (9 calories per gram of fat versus 4 calories per gram of carbohydrate or protein). Fats aid endurance by sparing glycogen reserves, generally, as the duration or time spent exercising increases, intensity decreases (and more oxygen is available to cells), and fat is the more important fuel source. Stored carbohydrate (muscle and liver glycogen) are subsequently used at a slower rate, thereby delaying the onset of fatigue and prolonging the activity. Proteins: Provides energy when daily diet is inadequate in total calories or carbohydrate, In this situation, the body is forced to rely on protein to meet its energy needs, leading to the breakdown of lean muscle mass.

Measuring requirements Body composition – skinfold analysis, A clinical method used to estimate a person's percentage of body fat, in which a pinch of skin from one of seven particular areas: biceps, triceps, abdomen, thigh, and calf. It is measured by a caliper. Lean body mass - Bioelectric impedance analysis, A simple method for determining the lean body mass. Abbreviated to BIA. There are two methods to BIA. One involves standing on a scale with footpads. A harmless amount of electrical current is sent through the body, and then the percentage of body fat is calculated. Percentage body fat - Hydrodensitometry, also referred to as "underwater weighing," is a technique for measuring the mass per unit volume of a living person's body. It is a direct application of Archimedes' principle, that an object displaces its own volume of water.

Calorimetry Indirect calorimetry - calculates heat that living organisms produce by measuring either their carbon dioxide and nitrogen waste ie. Urea or from their consumption of oxygen. Direct calorimetry – measurement of the amount of heat produced by a subject enclosed within a small chamber. Calorimetry would be used to determine how much heat your body is letting off and how much waste your body is producing . Calorimetry can also determine how much your oxygen intake is and how much oxygen your letting out.

Energy balance Basal metabolic rate (BMR) is the minimal rate of energy expenditure per unit time by endothermic animals (IE humans) it is reported in energy units per unit time ranging from watt (joule/second) to ml 02/min or joule per hour per kg body mass J(h_kg). Age plays a massive part in energy balance, the younger you are the more energy your body is going to need to be able to run properly, the older you are the less it is going to need, but it will need a lot of one certain thing. If you are a male then you are going to need more calories than women, especially more protein to help build muscle, women need protein and energy throughout the day just not as much as a male because they have a fast metabolism rate. Climate can have a massive effect on energy balance, if you are in a hot climate then it can make you dehydrated and can put you off from eating as much food as you need to be resulting in not enough energy. When participating in physical activity

Written report Why is Energy Balance important? Energy balance is important as it dictates whether a person is going to lose, gain or remain the same weight. Energy we consume is converted into three main categories. Work, storage and heat. The energy requirements in the body which includes the amount of energy required for maintenance at rest, physical activity and movement. Energy is also used for the process of digestion, absorption and transport. Energy balance is also more than just a change in weight; it also is related to what is happening in the cells which can affect metabolism and hormones. The importance of Energy balance to Sports Performance Athletes, especially endurance athletes, need to understand the importance of energy balance. Sport specific body size is also important to athletes therefore a male rugby player may have to be a certain build and structure to be able to endure the physical contact through the game. Another example being a swimmer, they must have a streamline body figure therefore they may need to lose some excess fat before they can compete. Energy balance is important because during exercise a lot of energy is released from the body therefore equal amounts of energy need to be put into the body to be able to maintain sports performance and not feel exhausted and tired because of a lack of energy supply. A sports performers diet must take in to account the amount of calories worked off during exercise therefore they know how much to consume and not gain weight at the same time. Energy balance isn’t always used for gaining or deducing weight, for sports performance it’s important to maintain weight therefore you can maintain your sports performance levels whilst getting the correct amount of energy in to the body.