This approach has established itself for estimating the energy expenditure during physical activity, but it comes with a few limitations that must be considered 4 , For example, the METs only apply for people without a mental or physical disability aged years.

It should also be considered that persons who are more physically fit reach a higher metabolic rate per unit of time with the same relative intensity of training The intensity information e.

casual, general, strenuous for the METs may be particularly misleading. Subjectively, a sports activity e. soccer can be perceived as very strenuous e. owing to poor fitness. Additionally, a key factor in estimating energy expenditure is knowledge of resting energy expenditure. This can be determined with an indirect calorimetry, as described above.

This is a complicated process, however, and is only rarely applied as a matter of routine. In general, the resting energy expenditure is thus calculated with available formulas. Although the mean values may generally coincide, there may still be a considerable discrepancy between measured and calculated resting energy expenditure in individual cases 7 , Since the fat-free body mass significantly influences the resting energy expenditure and is generally higher in athletes than non-athletes, it makes sense to use a corresponding calculation formula that takes fat-free body mass into account.

The Cunningham formula is often applied in this respect. However, studies that compare the Cunningham formula with measured resting energy expenditure data show inconsistent results 7 , Additionally, resting energy expenditure varies and may not be considered a fixed quantity.

In some types of sports e. weight-class sports, ski jumping, endurance sports , there are attempts to reduce body mass during selected periods in a season or to keep it low by means of a chronically low energy intake. This can lower resting energy expenditure during the season. However, this effect seems to be cancelled out at the end of the season with correspondingly higher energy intake In some types of sports or disciplines e.

ski jumping, high jump, marathon running , low body weight can provide an advantage in the performance or the regulations may necessitate a certain body weight on the day of the competition. To attain low body weight, athletes tend towards chronically low energy intake or, if possible, an increase in energy expenditure during training 24 , This is often referred to as a negative energy balance as well as low energy availability EA.

Energy Availability is Defined as:. The EA is referred to in kcal per kg of fat-free mass FFM Figure 2 with example 3 and 4. The concept of energy availability is prevalent especially in sports nutrition and refers less to the traditional energy balance; instead it mainly considers the supplied amount of energy minus the energy used during sports.

This results in the amount of energy available to the organism to maintain its basic functions 25 , Low energy availability is also seen as closely related to the development of the Female Athlete Triad. This is a symptom complex related to menstrual cycle disorders, impaired eating behavior and lower bone density in female athletes 12 , This phenomenon has not yet been systematically studied in men, but comparable results may be assumed 9 , 21 , Since low energy availability can occur in both genders, it was suggested that the term Female Athlete Triad be replaced with the term Relative Energy Deficiency in Sports RED-S This is also intended to take into account that low energy availability does not limit itself to bone metabolism and menstrual cycle disorders, but can also have hematological, metabolic, psychological, gastrointestinal, and immunological consequences.

This is associated with negative influences on performance capacity, training adjustment, concentration, coordination, and an increased risk of injury More in-depth information on this topic can be found in the freely accessible review by Nattiv et al.

Risk groups for low energy availability include athletes who deliberately ensure they have low body weight e. weight reduction phase, permanently low body weight or are pressured to maintain low body weight.

Low energy availability may also affect athletes who e. It may also be attributable to the fact that hunger is suppressed for sports-related reasons, leading to insufficient energy intake In phases of weight loss, it is important to ensure that energy availability of kcal per kg FFM is guaranteed despite reduced energy intake When applying the concept of energy availability in a consulting practice, it must be kept in mind that information is needed on energy intake, energy expenditure during training as well as data regarding fat-free mass.

The limitations relating to determining energy expenditure are described above. General challenges in determining energy intake through the various nutrition survey systems are not part of this position paper but described in detail elsewhere 6 , 27 , Additionally, in nutrition surveys with athletes, it must be kept in mind that a one-time documentation of diets e.

once per year will lead to a flawed evaluation of the nutritional situation, since energy intake can vary greatly owing to the different levels of exertion in training and competitions.

The phenomena of underreporting, underrecording or underestimation and overestimation also occur in this group 6 , 23 , 27 , The significant causes named here include changes in eating behavior during the protocol phase, erroneous statements due to social desirability, and documentation errors in terms of the amount and description of the consumed foods Additionally, the body composition must be measured to obtain information on fat-free mass.

Different results may be obtained depending on the measuring method 1 , however, which, in turn, influences the calculation of energy availability.

Despite the limitations described above, it is recommended that more attention be paid to the topic of energy requirements in sports so that warning signals for low energy availability and the associated negative consequences on health and performance can be detected at an early stage.

Depending on the training and competition phase within the yearly cycle, there can be enormous differences in energy requirements of athletes. Determining energy expenditure precisely is not easy, but can nevertheless be approximated. Energy intake that is adapted to individual needs is a key cornerstone in sports nutrition.

In general, it is thus important to ensure adequate energy intake appropriate for the situation in order to meet the training and potentially growth-related needs. Inadequate energy intake can lead to low energy availability with the previously described consequences for health and performance.

The authors wish to thank Dr. Angela Bechthold and Birte Peterson-Sperlich from the Science Department at the DGE. Conflict of Interest The authors have no conflict of interest. Home Archive Archive Issue Energy Needs in Sports-Position of the Working Group Sports Nutrition of The German Nutrition Society DGE.

Sports Nutrition - Current Recommendations. DOI: accepted: August published online: September Braun H, Carlsohn A, Großhauser M, König D, Lampen A, Mosler S, Nieß A, Oberritter H, Schäbethal K, Schek A, Stehle P, Virmani K, Ziegenhagen R, Heseker H.

Position of the working group sports nutrition of the German Nutrition Society DGE : energy needs in sports. Dtsch Z Sportmed. POSITION STAND. Braun H 1 , Carlsohn A 2 , Großhauser M 3 , König D 4 , Lampen A 5 , Mosler S 6 , Nieß A 7 , Oberritter H 8 , Schäbethal K 8 , Schek A 9 , Stehle P 10 , Virmani K 8 , Ziegenhagen R 5 , Heseker H Position of the Working Group Sports Nutrition of the German Nutrition Society DGE : Energy Needs in Sports Position der Arbeitsgruppe Sporternährung der Deutschen Gesellschaft für Ernährung DGE : Energiebedarf im Sport.

DGE , Germany. EARs for an individual vary throughout the life course. During infancy and childhood, it is essential that energy is sufficient to meet requirements for growth, which is rapid during some stages of childhood.

Energy requirements tend to increase up to the age of years. On average, boys have slightly higher requirements than girls and this persists throughout adulthood, being linked to body size and muscle mass. After the age of 50 years, energy requirements are estimated to decrease further in women in particular and after age 60 years in men, which is partly due to a reduction in the basal metabolic rate BMR , as well as a reduced level of activity and an assumed reduction in body weight.

Find out more about the EARs for the UK population on our page on nutrient requirements. In order for people to maintain their bodyweight, their energy intake must equal their energy expenditure.

Failure to maintain energy balance will result in weight change. Energy balance can be maintained by regulating energy intake through the diet , energy expenditure adjusting physical activity level to match intake or a combination of both.

The average daily energy intake of UK adults aged years is kJ kcal for men and kJ kcal for women. These figures are below the EARs for both men and women and have been falling steadily, year on year, for some time.

At the same time, the population has become ever more sedentary and population obesity levels are still on the increase. Assuming the estimates of intake are correct, this means that energy expenditure levels have fallen to a greater extent than the reduction in dietary energy intake.

This emphasizes the need for people to become more active because as energy intake falls, the greater the likelihood that micronutrient needs will no longer be met. The easiest way to increase physical activity level is to incorporate more activity into daily routines, like walking or cycling instead of driving short distances and taking up more active hobbies such as gardening or rambling.

Within the workplace, there are fewer opportunities for increasing activity levels, but stairs can be used instead of the lift and people can walk to speak to colleagues rather than using the phone or email.

Below are some examples of the amount of energy expended over a period of 30 minutes for a selection of activities:. If you have a more general query, please contact us. Please note that advice provided on our website about nutrition and health is general in nature.

We do not provide any personal advice on prevention, treatment and management for patients or their family members. If you would like a response, please contact us. We do not provide any individualised advice on prevention, treatment and management for patients or their family members.

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Back Training and events On-demand webinars Conference recordings and Annual Lectures Learning activities. Health conditions Overweight, obesity and weight loss Energy balance and weight. Health professional. Enlarge Text A A. Energy intake and expenditure. Key points Energy is needed by the body to stay alive, grow, keep warm and move around.

Energy is provided by food and drink. It comes from the fat, carbohydrate, protein and alcohol the diet contains. Energy requirements vary from one individual to the next, depending on factors such as age, sex, body composition and physical activity level.

Energy expenditure is the sum of the basal metabolic rate the amount of energy expended while at complete rest , the thermic effect of food TEF, the energy required to digest and absorb food and the energy expended in physical activity. To maintain bodyweight, it is necessary to balance the energy derived from food with that expended in physical activity.

To lose weight, energy expenditure must exceed intake, and to gain weight, energy intake must exceed expenditure.

Energy intake and expenditure A regular supply of dietary energy is essential for life and is required to fuel many different body processes.

What determines how much energy a person needs? Basal metabolic rate The basal metabolic rate BMR is the rate at which a person uses energy to maintain the basic functions of the body — breathing, keeping warm, and keeping the heart beating — when at complete rest.

Physical activity level In addition to their BMR, people also use energy for movement of all types. Physical activity Physical activity should be an important component of our daily energy expenditure.

Spread your calorie consumption to 5 meals or snacks per day. Select slow digesting carbohydrates as part of your diet. Eat a protein rich food after training to rebuild muscle. Gainer — How to Gain Weight Top tips: 1. Create a calorie surplus of calories per day. Add healthy fats to your diet as they contribute more calories than carbohydrate or protein.

Eat a protein rich food after training to support muscle development. Consume a snack containing the protein casein e. milk before bed. We are all individuals, with different requirements to achieve our goals but covering the basics of consuming a healthy diet for a and suitable energy balance will create the conditions for your body to be at its best and make your goal a success.

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Company registration number VAT no. The energy cost of football is estimated as being This therefore highlights that the individual needs post-match fluid and food intake in order to replace lost energy.

Task 3 —Describe P4 , explain M2 or analyse D1 the importance of energy balance and their effect on sports performance. Energy is expended in a number of different ways such as the stated above; resting metabolic rate, thermic effect of activity, thermic effect of feeding and adaptive thermogenesis.

what an individual burns though physical activity is energy out. Body weight is maintained and stable in the state of energy balance, the chemical bonds of carbohydrates, proteins and fats in food contain chemical energy which is then transformed in the human body in multiple metabolic processes to cellular energy, heat or stored energy.

They also burn a certain number of calories through their daily routine, an important part of maintaining energy balance is the amount of physical activity an.

Some of the most effective ways a person can increase their energy rate, therefore increase their metabolic rate is through physical exercise. Exercise develops one's muscle mass and body fat, resulting in an increase in BMR and metabolic rate.

Performing aerobic workouts, sometimes known as cardio-exercise requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. Aerobic exercise stimulates the heart rate and breathing rate to increase in a way that can be sustained for the exercise session 3. On the flip side, anaerobic exercise is short-lasting, high-intensity activity, where your body's demand for oxygen exceeds the oxygen supply available.

Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from the air 2. In our bodies we need energy so that we could do things that are possible such as move our muscles, talk and all the other things that we do.

Without energy all humans would be useless not being able to do anything. Energy is needed to extract the oxygen from the areas in our bodies and diffuse it into our bloodstream. Supplying enough energy to support the functions of the body in a daily basis is one of the main reasons for food.

This energy comes from the fats, carbohydrates, and proteins in the food you eat. Of the three, fat is the most concentrated source of energy. Energy requirements are normally put in terms of calories.

The energy requirement for a person is spilt into two parts: basal metabolic requirements and energy required for activity. Basal metabolic rate BMR is the heat taken from the body at rest when temperature is normal. An average person requires Calories per day while the difference for a large man doing heavy work may require up to Calories per day.

When you choose foods that have more energy, or Calories than you need, the excess energy is stored as fat in the body which will results in putting on some weight. If too little food is eaten to meet energy demands, the body's stored fat serves as an energy source and this will result in weight loss.

Your weight stays about the same if the energy from food matches the energy requirements of the body. As warm blooded. Activity thermogenesis is the energy exhausted through exercise Brown et.

This is also for non-exercise activity such as fidgeting Brown et. The first of the three energy pathways is the phosphagen pathway.

This pathway is a combination of creatine phosphate and a fast rate of ATP production. Two exercises that utilize this pathway would be a short sprint or a set of lifting weights. The second energy pathway on the list is the anaerobic glycolosis.

This pathway uses the energy in glucose to form the ATP. This requires energy for 30 seconds to about 3 minutes max so two exercises that would utilize this would be a longer sprint like a meter dash or something like using battle ropes for a 2 minute set.

And finally the third energy pathway is the aerobic glycolosis. It requires oxygen to produce. This is because the energy input is the supply of energy for physical activities and the expenditure is the amount of energy used up when doing exercise.

This means that if the intensity of exercise increases more energy is going to be used so more energy is going to be needed as an input. This is due to the muscles needing the energy to work properly at full intensity. This means that the amount of carbohydrates and fat are increased because they have the most glucose in them which the muscles use to work hard.

This also means that the amount on calories which are needed a day are increased because this is a measure of energy. When the energy input is the same as energy expenditure it is known as energy balance. The objective of this study is to measure any changes in the body and in performance of the subjects, such changes could be the level of hydration, level of perceived exertion, blood glucose levels, and rate of respiration, and Vo2 max over sports drinks as opposed to water.

Carbohydrate consumption before and during. Every function we perform as humans is somehow fueled by energy produced in cell processes.

These are happening a million times a second in our body, and it all has to do with biomass. Biomass is the culmination of matter everywhere. Our biomass consists mainly of three macromolecules, carbohydrates, lipids, and proteins.

Proteins are everything that can be seen externally on the human body, and can range from catalyzing enzymatic reactions as enzymes , or as structure for muscles.

Carbohydrates, or sugars, supply short term energy storage for organisms. Lipids, or fats, provide a long term energy source. A calorie is The amount of heat required to raise the temperature of a kilogram of water by one degree Celsius.

The relevance of. To make it to the top and become an unbeatable player, several participants train at intense levels starting at young ages. The higher levels of play cause for more demand of fit players which in return requires a soccer player to at high levels of play, the demands of soccer require a player to be extremely fit both aerobically and anaerobically.

In a minute match, older, elite males run between 8 to 13 km and expend about calories, as shown in studies. The type of activity during a game includes high, moderate, and low intensity running, accelerating, jumping, tackling, and many other movements that require high amounts of energy Bangsbo, ; Bangsbo, ; Hawley et al.

Numerous researchers have taken it upon themselves to examine the performance of elite players with the use of carbohydrate CHO due to the fact since soccer includes short, bouts of high intensity exercise for a prolonged period of time.

Balsom , furthermore found that those players, who began the. Health is about creating a balance between input and output of energy and materials that are necessary for normal body growth, and the purpose of health is having a positive outlook for further survival.