“Why are my energy needs different than my teammates?”
“Why do I have to eat more/less than my teammates?” Let’s talk about why your energy needs may be different than your teammate, friend or significant other.
Daily Energy Requirements
First and foremost, energy needs are individualized to every single person. There are a multitude of factors that influence our energy needs and impacts our total energy expenditure (TEE). TEE is made up of three main components: Basal metabolic rate, thermic effect of food, and thermic effect of activity. Basal metabolic rate (BMR) is the energy needed for essential bodily functions at rest. The thermic effect of food (TEF) refers to the energy required for body to digest, absorb, and metabolize food. And lastly, the thermic effect of activity accounts for the energy needed for exercise and total movement. Daily energy intake requirements vary from athlete to athlete to ensure energy balance.
Factors that Influence Energy Needs
Physiological Factors
Our BMR contributes to the majority of our TEE (60-70%) and is directly affected by:
Sex and Age - BMR tends to decline progressively as we age likely due to hormonal changes and loss of lean body mass. Across the life span, women also tend to have a lower BMR than men.
Height and weight - A larger body mass, which is influenced by both height and weight, typically results in a higher BMR because of the increased amount of body tissue that requires energy.
Body composition - Similarly, people with higher amounts of LBM generally will have higher BMR due to increased energy needs to maintain the muscle tissue.
Diet - High energy diets stimulate BMR whereas caloric restriction reduces BMR. That’s why individuals with chronic calorie restriction often hit plateaus in weight loss because the body reduces its metabolic rate to conserve energy.
Medications - Metabolism is often disrupted by the use of certain medications, thus impacting BMR.
Hormones - Thyroid hormones have been shown to influence BMR. Additionally, a significant decline in BMR has been observed in women with a history of amenorrhea (absence of menstruation).
Genetics - Genes are linked to the body’s metabolic processing system and influences body composition.
Lifestyle Factors
In addition to the variability in a person’s BMR, there are lifestyle factors that will also impact an athlete’s energy needs:
Activity level - This refers to the amount of energy we require to meet the demands of our physical activity. This includes ALL movement!
EX: Sports practice, walking, cross-training, housework, standing, fidgeting, etc.
Dietary intake - Higher calorie diets will require more energy to process than those that are lower calorie.
Health and performance goals - Athlete’s may need to lose or gain weight, therefore, causing the athlete to eat in a surplus or deficit.
Takeaway:
Your fueling plan will look different than everyone else on your team, and that’s okay - IT SHOULD! These physiological and lifestyle factors are unique to each one of us, therefore, the calories are going to be completely individualized.
Performance RD’s specialize in working with athletes to develop personalized fueling plans that are both effective and enjoyable. By understanding the real-world dietary patterns of athletes, including their specific nutritional gaps, Sports Dietitians can tailor interventions that address these unique needs and help you feel and perform YOUR best. This approach is not only about enhancing performance but also about ensuring the overall health and well-being of the athlete. Energy balance is crucial for optimizing athletic performance and preventing serious health consequences like RED-S.
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