Why is basal metabolic rate important in sport
These devices are becoming increasingly available in the fitness and sports world — they were originally the preserve of cardiologists in the medical world. As a sports or fitness participant you must factor in EPOC when calculating your calorie expenditure and metabolic needs, for the reasons mentioned, if you are to optimise your training.
It was mentioned that increased lean muscle mass can increase metabolic requirements. Research indicates that an additional 0. Now that does not sound a lot, but over 10 days that 0. So as with EPOC it is important to account for the effects that an increase in lean muscle can have on metabolic rate. Note: women may not benefit to the same extent as men from increased lean muscle mass calorie burning.
This may reflect their naturally higher levels of body fat — with the latter cancelling out the gains made by the former. A Kilocalorie Kcal represents the amount of energy needed to increase the temperature of 1Kg of water by 1 degree centigrade and is the unit commonly used to measure the energy released from food or burned in sports activities.
Food packaging also gives energy release in kilojoules kJ , the international standard for energy. To convert Kcal to kJ, multiply by 4. As an athlete or fitness trainer, fully comprehending what effects your training routine is having on it will enable you to optimise your training returns. Failure to do so could result in impaired training response, illness and injury, due to insufficient calories and the optimum supply of nutrients required to maximise physical performance. Can a keto diet help improve body composition and power-to-weight ratio?
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Basically, BMR calculations are useful for people who want to know how many Calories their body is burning on a daily basis without performing any type of physical activity. The personal trainer would then have to design a nutritional plan for the athlete that surpasses 3, kcal per day for the athlete to increase lean body mass.
A second example is of a competitive cyclist planning to compete in an ultra-endurance event lasting several days e. The goal for the dietary prescription during the event is to ensure adequate energy intake to meet the metabolic demands of the competition.
Otherwise, the athlete will become fatigued prematurely. Knowing this, the professional can now structure the composition of the diet and the timing of dietary intake to match the exercise needs and meet the 8,kcal-per-day requirement.
In the two preceding examples, accurate measures of RMR and exercise energy expenditure were necessary prior to the design and implementation of a diet and exercise regimen.
Metabolism is a process of transformation by which we burn our calories. This mechanism plays an essential role in our ability to lose fat, therefore weight. The higher it is, the less the reserves stored. Differences in metabolism between people explain why some tend to gain weight where others remain thin for the same quantity of food absorbed. It is therefore interesting to stimulate it, all the more that it decreases with age. Explanations and tips to increase your metabolism.
The word metabolism comes from the Greek « metabolismos » which means « change » or « transformation ». Metabolism is the set of reactions occurring in the cells of our body. It involves:. Other factors such as fighting against cold or heat, smoking or drinking coffee affect metabolism. The basal metabolic rate MDB or basal metabolism corresponds to the minimum activity necessary for our body to survive. In practice the basal metabolism is associated to the amount of energy we expend at rest, awake, at normal temperature no fight against heat or cold , to guarantee vital functions: keeping organs running, maintaining body temperature, ensuring cell renewal, allowing muscle activity, etc.
The basal metabolism depends on several factors: sex, height, weight, age. The taller and stronger a person, the more cells are to feed, the higher the energy spent. Men tend to consume more calories than women because they have more muscles. On top of these basic parameters considered in empirical formulas for calculating the basal metabolic rate of a person, there are others such as weather conditions, physiological state emotions, pregnancy, etc.
It is therefore difficult to alter its value significantly. We will see how regular physical activity and weight training increases basal metabolism. To give an example, the basal metabolism of a 35 year old man weighing 70 kilos and measuring 1 m 75 is approximately kcal. That of a woman of similar age weighing 60 kilos and measuring 1 m 65 is approximately kcal. The basal metabolic rate falls fairly rapidly at youth and stabilizes in adulthood around the age of 20 for women and 30 for men.
Daily gestures, the fact of thinking, talking, moving are as many acts consuming energy in addition to the basic metabolism. Obviously, more physical activity means more metabolism.