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NUTRITIONAL NOTES: How We Use Energy
Understanding what energy is and how our bodies use it is important if we are doing any kind of
activity. First, let us look at Calories. The word calories (lowercase c) are a measure of energy.
A calorie is defined as the amount of heat needed to raise the temperature of 1 gram of water 1
degree Celsius.
activity. First, let us look at Calories. The word calories (lowercase c) are a measure of energy.
A calorie is defined as the amount of heat needed to raise the temperature of 1 gram of water 1
degree Celsius.
In nutrition, a Calorie (kilocalorie/kcal) is actually 1,000 of the calories. A Calorie is the heat
needed to raise 1 kilogram of water 1 degree Celsius. When you look at food and you assess the
Calories, this is what you are actually looking at. Calories are energy. All Calories are the same.
They are like inches on a ruler; the first inch is the same as the last inch. A calorie is a unit of
measure for energy.
needed to raise 1 kilogram of water 1 degree Celsius. When you look at food and you assess the
Calories, this is what you are actually looking at. Calories are energy. All Calories are the same.
They are like inches on a ruler; the first inch is the same as the last inch. A calorie is a unit of
measure for energy.
Now, where you get your Calories from can differentiate the impact on your body.
• Every gram of protein yields 4 Calories.
• Every gram of Carbohydrate yields 4 Calories.
• Every gram of Fat yields 9 Calories.
• Every gram of Alcohol yields 7 Calories!!!!!
• Every gram of protein yields 4 Calories.
• Every gram of Carbohydrate yields 4 Calories.
• Every gram of Fat yields 9 Calories.
• Every gram of Alcohol yields 7 Calories!!!!!
The Thermic Effect of Food, fiber, satiety, and activity can all affect how your body responds to
Calories. CICO is an acronym for “Calories In Calories Out .”It is a basic principle that to
manipulate your body, you need to have an inverse number of calories going in versus out.
Calories. CICO is an acronym for “Calories In Calories Out .”It is a basic principle that to
manipulate your body, you need to have an inverse number of calories going in versus out.
If you want to lose weight, you must eat slightly less Calories than your body is burning. If you
want to gain weight, you must eat slightly more Calories than your body is burning. What you
are losing or gaining, though, will play out through the Macronutrients.
want to gain weight, you must eat slightly more Calories than your body is burning. What you
are losing or gaining, though, will play out through the Macronutrients.
How can we utilize Calories?
Burning Calories
Your metabolism takes the things you eat and drink and converts them to energy by various
pathways. Your metabolism is the sum of various components that together add up to your total
daily energy expenditure or TDEE.
TDEE is made up of TEF, EAT, NEAT, and the largest portion of BMR
Thermic Effect of Food (TEF~8-15%)+ Exercise Activity (EAT~15-30%)+NEAT(~15-50%)
+Basal Metabolic Rate(BMR~60-70%)
TEF: TEF stands for Thermic Effect of Food. This is the amount of energy your body exerts to
digest/metabolize/burn the food you eat. TEF plays an important role in the foods you choose
within your macros. You want to choose foods that will make your body work the hardest for the
best advantage. Get the most “bang for your buck”! This often comes down to non-processed
foods, protein, and high-fiber vegetables.
EAT: EAT stands for Exercise Activity Thermogenesis. This is your “formal” activity or
exercise. This will vary based on the exercise and your adaptations to the exercise.
exercise. This will vary based on the exercise and your adaptations to the exercise.
NEAT: Non-exercise activity thermogenesis (NEAT) is the energy expended for everything we
do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended
walking from the car to the desk, typing, performing yard work, running after kids, and even
fidgeting.
TEF, EAT & NEAT are collectively called NREE. This stands for Non-Resting Energy
Expenditure.
do that is not sleeping, eating, or sports-like exercise. It ranges from the energy expended
walking from the car to the desk, typing, performing yard work, running after kids, and even
fidgeting.
TEF, EAT & NEAT are collectively called NREE. This stands for Non-Resting Energy
Expenditure.
BMR: The largest factor in your metabolism is your basal metabolic rate (BMR); it is often
measured in practice as your sleeping metabolic rate. It is the energy your body expends when
completely sedentary and fasted, the amount of energy required to sustain your body’s primary
functions. BMR factors in age, sex, lean mass, hormones, genetics, stresses, and more. BMR is
also considered REE, Resting Energy Expenditure.
measured in practice as your sleeping metabolic rate. It is the energy your body expends when
completely sedentary and fasted, the amount of energy required to sustain your body’s primary
functions. BMR factors in age, sex, lean mass, hormones, genetics, stresses, and more. BMR is
also considered REE, Resting Energy Expenditure.
These four divisions are not evenly balanced in your metabolism, and the one that has the most
impact is BMR. BMR is often overestimated due to so many factors playing into it. You cannot
quickly control, or sometimes control at all, items that affect your BMR. You CAN choose to
improve items that affect your TEF, EAT, and NEAT on a daily basis, though!
impact is BMR. BMR is often overestimated due to so many factors playing into it. You cannot
quickly control, or sometimes control at all, items that affect your BMR. You CAN choose to
improve items that affect your TEF, EAT, and NEAT on a daily basis, though!
You can control your exercise (EAT) to control how you burn Calories
Resistance Training
Getting lean and building muscle comes from a focus on nutrition and resistance training.
Building muscle often focuses on strength or hypertrophy, but the two are not exclusive!
Strength: The amount of force your muscles can exert (“Typically” programmed as low
rep/high weight)
Hypertrophy: The growth of (muscle) tissue. (“Typically” programmed as high rep/lower
weight)
Building muscle often focuses on strength or hypertrophy, but the two are not exclusive!
Strength: The amount of force your muscles can exert (“Typically” programmed as low
rep/high weight)
Hypertrophy: The growth of (muscle) tissue. (“Typically” programmed as high rep/lower
weight)
Strength Training stimulates the muscles with progressive overload and causes muscle
hypertrophy. Strength training takes the best of both worlds and combines them so the strength
gains can translate to hypertrophy. The more lean mass you have, the higher your BMR may be.
That means, in general, burning calories more efficiently over time.
hypertrophy. Strength training takes the best of both worlds and combines them so the strength
gains can translate to hypertrophy. The more lean mass you have, the higher your BMR may be.
That means, in general, burning calories more efficiently over time.
If you are progressively training your muscles with appropriate weight to break them down and
allow recovery time, you will gain strength and hypertrophy. The difference will lie in how fast
the complete muscle activation hits. Higher reps/lower weight will take longer for the muscles to
be fully recruited, whereas, with lower reps/higher weight, the recruitment is almost immediate.
allow recovery time, you will gain strength and hypertrophy. The difference will lie in how fast
the complete muscle activation hits. Higher reps/lower weight will take longer for the muscles to
be fully recruited, whereas, with lower reps/higher weight, the recruitment is almost immediate.
Ideally, you want to incorporate the intensity to be above ~85%, so choosing appropriate weights
for the rep scheme is important. More and more studies are showing the hypertrophy range is
closer to 30-100% of 1Rep Max or around 1-30RM vs. 6-12RM.
for the rep scheme is important. More and more studies are showing the hypertrophy range is
closer to 30-100% of 1Rep Max or around 1-30RM vs. 6-12RM.
Rest periods also play into your intensity. Not enough rest can leave you gassed out for the next
set and not being optimal with your reps. What is “enough” rest? The time it takes to feel
recovered and ready to hit the reps with that intensity that is needed for the set.
set and not being optimal with your reps. What is “enough” rest? The time it takes to feel
recovered and ready to hit the reps with that intensity that is needed for the set.
A Randomized Controlled Trial shows evidence that “longer rest periods promote greater
increases in muscle strength and hypertrophy in young resistance-trained men.”1 So no need to
rush through your rest time, but also, do not goof around…GO when your BODY says, “I am
ready”!
increases in muscle strength and hypertrophy in young resistance-trained men.”1 So no need to
rush through your rest time, but also, do not goof around…GO when your BODY says, “I am
ready”!
Cardio (Cardiovascular Training)
Anabolism and catabolism work together to help you reach your goals — whether that is to lose
Fat, gain muscle, or get stronger or faster. Catabolism fuels anabolism; In order to build
something, something has to be broken down. Both types of processes are important to human
physiology. Both types also occur in exercise.
Fat, gain muscle, or get stronger or faster. Catabolism fuels anabolism; In order to build
something, something has to be broken down. Both types of processes are important to human
physiology. Both types also occur in exercise.
Anabolism: the synthesis of complex molecules in living organisms from simpler ones together
with the storage of energy; constructive metabolism. If something is “anabolic,” it is building
something.
with the storage of energy; constructive metabolism. If something is “anabolic,” it is building
something.
Catabolism: the breakdown of complex molecules in living organisms to form simpler ones,
together with the release of energy; destructive metabolism. If something is “catabolic,” it is
destroying something.
together with the release of energy; destructive metabolism. If something is “catabolic,” it is
destroying something.
When we think of exercise, think of the net effect of the exercise you are doing. Is it anabolic
(overall building) or catabolic (overall breaking down) for skeletal muscle? Strength training is
largely Anabolic (when protein intake and training are programmed well). You will have a Net
effect of building muscle as it repairs from you, breaking it down by progressively overloading
the muscles with resistance. The muscles break down to rebuild. The muscle protein synthesis is
greater than the protein breakdown.
(overall building) or catabolic (overall breaking down) for skeletal muscle? Strength training is
largely Anabolic (when protein intake and training are programmed well). You will have a Net
effect of building muscle as it repairs from you, breaking it down by progressively overloading
the muscles with resistance. The muscles break down to rebuild. The muscle protein synthesis is
greater than the protein breakdown.
Traditional cardio is largely Catabolic. The breakdown of protein can be faster than the potential
to rebuild it. Your body breaks down fuel sources to fuel cardio, and that can include your
muscle. This can especially happen if ALL you do is cardio, or you do it too close to strength
training, or your nutrition is not adequate.
to rebuild it. Your body breaks down fuel sources to fuel cardio, and that can include your
muscle. This can especially happen if ALL you do is cardio, or you do it too close to strength
training, or your nutrition is not adequate.
Karate is a solid combination of strength, endurance, and cardio. Fueling yourself for the energy
needed is very important, and if you have body goals, not just technique goals, knowing how to
work in accessory training around your karate training is important, as well, to help preserve and
build muscle for the rest of your life.
needed is very important, and if you have body goals, not just technique goals, knowing how to
work in accessory training around your karate training is important, as well, to help preserve and
build muscle for the rest of your life.
– Lisa Agens, founder of Your Lean Life
1. Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, Schnaiter JA,
Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer
Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained
Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi:
10.1519/JSC.0000000000001272. PMID: 26605807.
Bond-Williams KE, Carter AS, Ross CL, Just BL, Henselmans M, Krieger JW. Longer
Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained
Men. J Strength Cond Res. 2016 Jul;30(7):1805-12. doi:
10.1519/JSC.0000000000001272. PMID: 26605807.