May 2023
Nutrition 301: Energy Balance (+ vs - Balances)
"Energy balance" refers to the equilibrium between the "energy in" (calories obtained through food and drink) and "energy out" (calories used by the body for daily energy needs). This balance, dictated by the laws of thermodynamics, ultimately determines whether body weight is gained, lost, or maintained. These laws stipulate that energy is never created or destroyed, but rather transferred between entities.
We convert potential energy stored in food (measured in Calories or kcals) into three primary "destinations": work, heat, and storage. As demonstrated by the following figure, the average number of available calories per person in the US is increasing, resulting in more "energy in."
The body's energy requirements for maintenance at rest, physical activity, movement, and food digestion, absorption, and transport comprise its "energy out" needs.
Energy balance plays a critical role beyond changes in body weight. Positive energy balance (energy in exceeds energy out) and negative energy balance (energy out exceeds energy in) can impact everything from metabolism and hormonal balance to mood.
A severe negative energy balance can cause a decline in metabolism, bone mass, thyroid hormones, testosterone levels, concentration, and physical performance. The body senses an energy deficit and calls upon fat reserves to make up the difference. It responds in the same way whether food is strictly monitored by a physician at a Beverly Hills spa or is scarce in a poor African village. The body recognizes it is not getting sufficient energy and begins to slow down (or shut down) non-survival functions. For example, individuals who have fasted for two weeks are unlikely to have a high sex drive.
Overfeeding (or insufficient exercise) also has negative consequences, including weight gain, arterial plaque buildup, increased blood pressure and cholesterol, insulin resistance, diabetes, and an elevated risk of certain cancers.
The amount of calories consumed in the diet and the energy used in the body determine both body weight and overall health. The body is incredibly adaptable to different energy intakes and outputs in order to survive. Mechanisms are in place to ensure stable energy transfer, regardless of energy imbalances.
Calorie intake and the amount of energy digested and absorbed (90-99%) affect energy in. Work, physical activity, heat produced through physical work, the thermic effect of food (TEF), resting metabolism, adipose creation, and adipose thermoregulation affect energy out.
While a negative energy balance is necessary for fat loss, it can be uncomfortable, causing hunger, agitation, and sleep problems. A positive energy balance is necessary for muscle gain, but it, too, can be uncomfortable, disrupting balance in the body.
Creating a negative energy balance involves increasing physical activity levels, particularly weight training (at least five hours per week) and proper nutrition. Additionally, muscle damage can be induced with intense weight training, post-workout energy expenditure can be maximized with high-intensity exercise, program changes can be implemented to force new stimuli and adaptations, non-exercise physical activity can be increased, and the thermic effect of feeding can be increased by consuming unprocessed foods at regular intervals.
Creating a positive energy balance entails weight training (at least four hours of intense exercise per week) and proper nutrition, inducing muscle damage through intense weight training, minimizing other forms of exercise (aside from high-intensity and resistance training), consuming more shakes and calorie-dense liquids, incorporating energy-dense foods that do not cause rapid satiety (e.g., nut butters, nuts, trail mix, oils), eating at regular intervals throughout the day, incorporating additional omega-3 fats, taking advantage of peri-workout nutrition with plenty of nutrients consumed before, during, and after exercise, sleeping seven to nine hours
In conclusion, energy balance is a fundamental concept that plays a critical role in determining body weight and overall health. The laws of thermodynamics dictate that energy cannot be created nor destroyed, but rather transferred between entities. The body converts potential energy stored in food into work, heat, and storage, depending on the body's energy needs. Achieving a negative energy balance is necessary for fat loss, but it can also be uncomfortable and have negative consequences for health and cellular fitness. Conversely, a positive energy balance is necessary for muscle gain, but it can also lead to health risks. Understanding energy balance and taking steps to maintain a healthy balance is essential for optimal health and well-being.
Resources:
https://www.precisionnutrition.com/all-about-energy-balance
https://www.precisionnutrition.com/calories-in-calories-out
Preview of Programming Focuses this Month
Murph Prep: 1-2x per week Bodyweight Conditioning in Press, Squat, and Pull
Conclusion of Squat, Clean, Press Cycle. Finding 1RM at end of Month/ June
Community Highlights/ Announcements
New Coach Alert: Parker Mooren
New PR Board starting this month! We will be starting a personal record board, to celebrate and challenge each other’s growth. Coming soon next to the weekly programming on the whiteboard.
Youth 307 Athlete Summer Courses
Upcoming Events
307 ATHLETE YOUTH COURSES
Next Sessions
#2304: June 12 - July 12 *No class July 3 & 5 (4 weeks)
#2305: July 17 - Aug 16 (5 weeks)
Ages 8-11 & 12-14
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307 Athlete also provides strength and conditioning coaching to specific sport teams (football, baseball, basketball, soccer, etc.), reach out to sambirdstrength@gmail.com for inquiries or questions.New Summer Hours
Mon- Fri | 4:30am - 9:00pm
Sat | 7:00am - 6:00pm
Sun | 10:00am - 6:00pmMemorial Day Murph - In all classes Friday May 26th
Local Competitions
Battle Royale (Castle Rock, CO) May 7th
Average Joes (Sheridan, WY) June 10th (307 group attending)
TFX Throwdown (Thornton, CO) June 10th
Summer Slam (Rapid City) June 17th
USA Weightlifting Competition (Thornton, CO) June 24th
Iron Games (Cedar City, UT) August 24-26th (307 group attending)
Disclaimer
This website does not provide medical advice. The information provided is purely for educational purposes. No material on this site is intended to be a substitute for medical advice. Please seek your medical provider regarding any medical condition or treatment.