SPN Ch 2: Energy Balance

Lesson Overview

This week’s lesson emphasizes the importance of nutrition for athletes to enhance their performance, delay fatigue, promote recovery, and get stronger. It highlights the concept of getting weaker during training due to muscle breakdown and energy depletion and how proper nutrition and rest routines are crucial for adaptation and improvement. The chapter also discusses the role of calories as the body’s energy source and the need to maintain an energy balance for optimal performance. It explains the consequences of consuming too many or too few calories, such as fat storage or muscle loss. The importance of consuming enough calories to support growth and entering an anabolic state is highlighted. Additionally, the text touches on metabolism, calorie burn, and the significance of understanding one’s calorie needs for proper nutrition.

Key Terms

1. Nutrition: The process of providing the body with essential nutrients through food and beverages to support growth, health, and well-being.
2. Energy: The capacity of the body to perform physical and mental activities. In the context of sports, energy is required to fuel athletic performance.
3. Sports Nutrition: A specialized branch of nutrition that focuses on the unique dietary needs of athletes to optimize their performance and recovery.
4. Training Optimization: The process of tailoring training programs and techniques to maximize athletic performance and achieve specific fitness goals.
5. Recovery: The period after physical exertion or training when the body repairs tissues and replenishes energy stores.
6. Weight Management: The practice of maintaining a healthy body weight through balanced nutrition, exercise, and lifestyle choices.
7. Nutrient Timing: The strategic consumption of nutrients, especially carbohydrates and proteins, to optimize performance and recovery during specific periods.
8. Personalized Nutrition Plans: Tailored dietary plans that take into account an individual’s unique physiological needs, fitness goals, and preferences.
9. Injury Prevention: Techniques and practices aimed at reducing the risk of injuries during training and competition.
10. Fitness and Wellness Programs: Comprehensive programs designed to promote overall health and fitness through exercise, nutrition, and lifestyle modifications.
11. Sports-Specific Nutrition: Nutrition strategies that are tailored to the specific demands and requirements of different sports and athletic disciplines.
12. Comprehensive Athlete Development: A holistic approach to developing an athlete’s physical, mental, and emotional capabilities to achieve their full potential.

Learning Objectives

1. Understand the concept of getting weaker during training and the role of nutrition in promoting adaptation and strength gains.
2. Recognize the significance of proper rest and nutrition routines in enhancing recovery and delaying fatigue.
3. Comprehend the role of calories as the body’s energy source and their importance for performance and growth.
4. Learn about energy balance and the consequences of consuming too many or too few calories.
5. Understand the benefits of consuming enough calories to maintain anabolic state and support muscle growth.
6. Gain awareness of metabolism, calorie burn, and the importance of determining individual calorie needs for optimal nutrition.

Resources

1. Academy of Nutrition and Dietetics. (2020, November 24). 4 ways low-calorie diets can sabotage your health. EatRight.org. https://www.eatright.org/health/wellness/weight-and-body-positivity/4-ways-low-calorie-diets-can-sabotage-your-health
2. Cleveland Clinic. (2022, October 3). Anabolism vs. catabolism: What’s the difference? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/anabolism-vs-catabolism
3. Cleveland Clinic. (2023, July 24). Where does body fat go when you lose weight? Cleveland Clinic Health Essentials. https://health.clevelandclinic.org/where-does-body-fat-go-when-you-lose-weight
4. Hill, J. O., Wyatt, H. R., & Peters, J. C. (2013). The Importance of Energy Balance. European endocrinology, 9(2), 111–115. https://doi.org/10.17925/EE.2013.09.02.111.
5. National Heart, Lung, and Blood Institute. (n.d.). Balance food and activity. We Can! https://www.nhlbi.nih.gov/health/educational/wecan/healthy-weight-basics/balance.htm
6. National Research Council (US) Committee on Diet and Health. Diet and Health: Implications for Reducing Chronic Disease Risk. Washington (DC): National Academies Press (US); 1989. 6, Calories: Total Macronutrient Intake, Energy Expenditure, and Net Energy Stores. Available from: https://www.ncbi.nlm.nih.gov/books/NBK218769/
7. Sánchez López de Nava A, Raja A. Physiology, Metabolism. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK546690