Our energy\nconsumption is made up of our basal metabolic rate and our active metabolic\nrate. We\u2019ve outlined the differences below:<\/p>\n\n\n\n
Basal metabolic rate<\/strong><\/h3>\n\n\n\nThis is the\namount of energy our body needs to maintain the vital basic processes, such as\nbreathing, metabolism, or regulating the body\u2019s temperature. How much energy\nour body needs to maintain these basic functions depends on various factors.<\/p>\n\n\n\n
There are various\nformulas that consider different things like age, gender, weight, and height\nthat you can use to calculate the basal metabolic rate. It is also important to\nremember that our energy consumption depends on other factors as well, like\nmuscle mass, body fat percentage, loads, (like injuries or illnesses), scope\nand type of sporting activities, and everyday life (career or hobbies). <\/p>\n\n\n\n
So, how do\nwe calculate the basal metabolic rate in kcal per day?<\/p>\n\n\n\n
The Mifflin St Jeor equation<\/strong><\/h4>\n\n\n\nThis\nequation differentiates between men and women and also accounts for factors\nlike weight, height, and age. However, it disregards the body fat percentage:<\/p>\n\n\n\n
Formula for\ncalculating the basal metabolic rate for women:<\/p>\n\n\n\n
(10 x weight\nin kg) + (6.25 x height in cm) \u2013 (5 x age in years) \u2013 161<\/p>\n\n\n\n
Formula for\ncalculating the basal metabolic rate for men:<\/p>\n\n\n\n
(10 x weight\nin kg) + (6.25 x height in cm) \u2013 (5 x age in years) + 5<\/p>\n\n\n\n
That\u2019s\nenough theory. Now let\u2019s look at an example of how to (approximately) calculate\nyour total metabolic rate. Let\u2019s take a 30-year-old woman with a height of 170\ncm and a weight of 60 kg. The calculation would look as follows:<\/p>\n\n\n\n
(10 x 60) +\n(6.25 x 170) \u2013 (5 x 30) \u2013 161 = 1,351.5 kcal per day or (rounded) 56\nkcal per hour<\/p>\n\n\n\n
Active metabolic rate<\/strong><\/h3>\n\n\n\nThe counterpart\nof this is the active metabolic rate. This is the energy consumption on top of\nthe basal metabolic rate \u2013 as a result of physical activities like sport, but\nalso everyday activities like cooking or shopping. <\/p>\n\n\n\n
This (additional)\nenergy consumption depends on the intensity, frequency, and duration of the\nactivity. The active metabolic rate can also be (roughly) calculated.<\/p>\n\n\n\n
The basal\nmetabolic rate is used as the base value. To calculate the active metabolic\nrate, the basal metabolic rate (per hour \u2013 in our example 56 kcal) is\nmultiplied by the \u201cMET\u201d value (metabolic equivalent of task) of the activity\nconcerned. <\/p>\n\n\n\n
Arizona State University has\npublished a comprehensive online compendium<\/a> where you can look up the MET value for a wide\nvariety of sporting and everyday activities. Here we\u2019ve put together a couple\nof example calculations for you:<\/p>\n\n\n\n8 hours\u2019\nwork (office, sitting):<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for office work (1.5) x working time (8\nhours) = 672 kcal<\/p>\n\n\n\n
2 hours\u2019 sport (tennis):<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for tennis (7.3) x time (2 hours) = 817.6\nkcal<\/p>\n\n\n\n
8 hours\u2019 sleep:<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for sleep (0.95) x time (8 hours) = 425.6\nkcal<\/p>\n\n\n\n![\"A](\"https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-muthineni-niranjan-9527251_klein-1200x801.jpg\")
Energy needs for sport vary depending on the intensity, duration, and type of training.<\/figcaption><\/figure>\n\n\n\n<\/p>\n\n\n\n
This is a great, easy-to-use formula for calculating your energy needs \u2013 whether for everyday life or for sport. But of course, your diet is still critical \u2013 in fact, it\u2019s the be-all and end-all for sport. For example, the right diet can boost your performance<\/a> \u2013 or even work against it.<\/p>\n\n\n\nMeeting energy needs for sport with the right diet<\/strong><\/h3>\n\n\n\nA balanced\ndiet is essential for a healthy lifestyle, but also the foundation for the best\nsporting results. For optimal performance, your diet should contain fats,\ncarbohydrates, and proteins.<\/p>\n\n\n\n
Fat<\/strong><\/h3>\n\n\n\nMany people\nprobably know more or less which vitamins and minerals the body\nneeds<\/a>. But\nsome of you might not know that fat is just as vital. There are even certain\nvitamins (for example, vitamin A, D, or E) that our body can\u2019t actually absorb\nwithout fat. Plant oils like olive oil or rapeseed oil, but also nuts or fatty\nfish species like mackerel or salmon are very good sources of fat.<\/p>\n\n\n\nCarbohydrates <\/strong><\/h3>\n\n\n\nThis nutrient\nis essential for our brain and muscles. Oatmeal, for example, is a very good source of\ncarbohydrates<\/a>.\nWholegrain foods are also very rich in carbohydrates. They contain valuable\nmagnesium that helps the body with protein synthesis and is very important for\nthe heart, nerves, regulating blood pressure, and bone regeneration. <\/p>\n\n\n\nA magnesium\ndeficiency can lead to muscle cramps, fatigue, and lack of concentration \u2013 if\nyou spot any symptoms of a deficiency you should change your diet or counteract the magnesium deficiency\nwith supplements<\/a>. <\/p>\n\n\n\nProteins <\/strong><\/h3>\n\n\n\nProteins\nare an important source of enzymes, nitrogen, and amino acids \u2013 and are\ntherefore very important for the creation of cells and tissue. The body cannot\nmake some of these vital amino acids itself, which is why a protein-rich diet\nis very important.<\/p>\n\n\n\n
They are\nalso a key factor in muscle development and growth: if we do not give our body\nany protein after training, it takes the energy it needs from the muscles. This\nis one of the reasons why protein is so important right\nafter sport<\/a>.<\/p>\n\n\n\nExcellent protein\nsources include <\/p>\n\n\n\n
- Beef,\n<\/li>
- Poultry,<\/li>
- Chicken\neggs,<\/li>
- Salmon,<\/li>
- Lentils,\nor <\/li>
- Peanut\nbutter.<\/li><\/ul>\n\n\n\n
Dairy\nproducts like low-fat quark, skyr, or cottage cheese are also rich in protein. If\nyou don\u2019t have the time, or the desire, to cook on a strenuous training day, don\u2019t\nworry: protein bars can be a useful\nnutritional supplement<\/a> and give the body enough protein.<\/p>\n\n\n\n![\"View](\"https:\/\/pjuractive.com\/wp-content\/uploads\/pexels-anna-tukhfatullina-food-photographerstylist-2664443_klein-984x1200.jpg\")
Varied meals are ideal to meet all the energy needs for sport.<\/figcaption><\/figure>\n\n\n\nWhat are the differences in the energy needs for endurance sports and strength sports?<\/strong><\/h2>\n\n\n\nThe\ndifference between strength sports and endurance sports is predominantly the\ntype of energy that the body needs and uses. Let\u2019s look at what you need to consider\nfor your preferred sport.<\/p>\n\n\n\n
Energy needs for endurance sports<\/strong><\/h3>\n\n\n\nThe ideal diet for endurance\nathletes<\/a> should\ncomprise around 60 percent carbohydrates. They supply the energy needed and\nprevent the body from obtaining it from its own amino acids during the workout.\nThis would make your training less successful. <\/p>\n\n\n\nThat\u2019s why every runner should eat carbohydrate-rich meals before running<\/a>. Proteins should make up around 15 percent\nof the diet, fats 25 percent. These proportions will set you up for endurance\ntraining.<\/p>\n\n\n\nEnergy needs for strength sports<\/strong><\/h3>\n\n\n\nCarbohydrates,\nproteins, and fats also play a very important role in the diet of strength athletes<\/a>. But because it is primarily the\nmuscles that are trained, slightly more protein is needed than for endurance\nathletes \u2013 around 25 percent. The proportion of carbohydrates is a bit lower\n(around 55 percent), while the fat needed is around the same. <\/p>\n\n\n\nAnother\nelement to consider is the frequency of meals. For strength sports, it\u2019s better\nto eat small meals more frequently to avoid muscle wasting. There are also foods that you shouldn\u2019t eat before\nsport<\/a>, and should eat after training instead.<\/p>\n\n\n\nEnergy needs for sport \u2013 having enough energy for training<\/strong><\/h2>\n\n\n\n
This\nequation differentiates between men and women and also accounts for factors\nlike weight, height, and age. However, it disregards the body fat percentage:<\/p>\n\n\n\n
Formula for\ncalculating the basal metabolic rate for women:<\/p>\n\n\n\n
(10 x weight\nin kg) + (6.25 x height in cm) \u2013 (5 x age in years) \u2013 161<\/p>\n\n\n\n
Formula for\ncalculating the basal metabolic rate for men:<\/p>\n\n\n\n
(10 x weight\nin kg) + (6.25 x height in cm) \u2013 (5 x age in years) + 5<\/p>\n\n\n\n
That\u2019s\nenough theory. Now let\u2019s look at an example of how to (approximately) calculate\nyour total metabolic rate. Let\u2019s take a 30-year-old woman with a height of 170\ncm and a weight of 60 kg. The calculation would look as follows:<\/p>\n\n\n\n
(10 x 60) +\n(6.25 x 170) \u2013 (5 x 30) \u2013 161 = 1,351.5 kcal per day or (rounded) 56\nkcal per hour<\/p>\n\n\n\n
Active metabolic rate<\/strong><\/h3>\n\n\n\nThe counterpart\nof this is the active metabolic rate. This is the energy consumption on top of\nthe basal metabolic rate \u2013 as a result of physical activities like sport, but\nalso everyday activities like cooking or shopping. <\/p>\n\n\n\n
This (additional)\nenergy consumption depends on the intensity, frequency, and duration of the\nactivity. The active metabolic rate can also be (roughly) calculated.<\/p>\n\n\n\n
The basal\nmetabolic rate is used as the base value. To calculate the active metabolic\nrate, the basal metabolic rate (per hour \u2013 in our example 56 kcal) is\nmultiplied by the \u201cMET\u201d value (metabolic equivalent of task) of the activity\nconcerned. <\/p>\n\n\n\n
Arizona State University has\npublished a comprehensive online compendium<\/a> where you can look up the MET value for a wide\nvariety of sporting and everyday activities. Here we\u2019ve put together a couple\nof example calculations for you:<\/p>\n\n\n\n8 hours\u2019\nwork (office, sitting):<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for office work (1.5) x working time (8\nhours) = 672 kcal<\/p>\n\n\n\n
2 hours\u2019 sport (tennis):<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for tennis (7.3) x time (2 hours) = 817.6\nkcal<\/p>\n\n\n\n
8 hours\u2019 sleep:<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for sleep (0.95) x time (8 hours) = 425.6\nkcal<\/p>\n\n\n\nEnergy needs for sport vary depending on the intensity, duration, and type of training.<\/figcaption><\/figure>\n\n\n\n<\/p>\n\n\n\n
This is a great, easy-to-use formula for calculating your energy needs \u2013 whether for everyday life or for sport. But of course, your diet is still critical \u2013 in fact, it\u2019s the be-all and end-all for sport. For example, the right diet can boost your performance<\/a> \u2013 or even work against it.<\/p>\n\n\n\nMeeting energy needs for sport with the right diet<\/strong><\/h3>\n\n\n\nA balanced\ndiet is essential for a healthy lifestyle, but also the foundation for the best\nsporting results. For optimal performance, your diet should contain fats,\ncarbohydrates, and proteins.<\/p>\n\n\n\n
Fat<\/strong><\/h3>\n\n\n\nMany people\nprobably know more or less which vitamins and minerals the body\nneeds<\/a>. But\nsome of you might not know that fat is just as vital. There are even certain\nvitamins (for example, vitamin A, D, or E) that our body can\u2019t actually absorb\nwithout fat. Plant oils like olive oil or rapeseed oil, but also nuts or fatty\nfish species like mackerel or salmon are very good sources of fat.<\/p>\n\n\n\nCarbohydrates <\/strong><\/h3>\n\n\n\nThis nutrient\nis essential for our brain and muscles. Oatmeal, for example, is a very good source of\ncarbohydrates<\/a>.\nWholegrain foods are also very rich in carbohydrates. They contain valuable\nmagnesium that helps the body with protein synthesis and is very important for\nthe heart, nerves, regulating blood pressure, and bone regeneration. <\/p>\n\n\n\nA magnesium\ndeficiency can lead to muscle cramps, fatigue, and lack of concentration \u2013 if\nyou spot any symptoms of a deficiency you should change your diet or counteract the magnesium deficiency\nwith supplements<\/a>. <\/p>\n\n\n\nProteins <\/strong><\/h3>\n\n\n\nProteins\nare an important source of enzymes, nitrogen, and amino acids \u2013 and are\ntherefore very important for the creation of cells and tissue. The body cannot\nmake some of these vital amino acids itself, which is why a protein-rich diet\nis very important.<\/p>\n\n\n\n
They are\nalso a key factor in muscle development and growth: if we do not give our body\nany protein after training, it takes the energy it needs from the muscles. This\nis one of the reasons why protein is so important right\nafter sport<\/a>.<\/p>\n\n\n\nExcellent protein\nsources include <\/p>\n\n\n\n
- Beef,\n<\/li>
- Poultry,<\/li>
- Chicken\neggs,<\/li>
- Salmon,<\/li>
- Lentils,\nor <\/li>
- Peanut\nbutter.<\/li><\/ul>\n\n\n\n
Dairy\nproducts like low-fat quark, skyr, or cottage cheese are also rich in protein. If\nyou don\u2019t have the time, or the desire, to cook on a strenuous training day, don\u2019t\nworry: protein bars can be a useful\nnutritional supplement<\/a> and give the body enough protein.<\/p>\n\n\n\nVaried meals are ideal to meet all the energy needs for sport.<\/figcaption><\/figure>\n\n\n\nWhat are the differences in the energy needs for endurance sports and strength sports?<\/strong><\/h2>\n\n\n\nThe\ndifference between strength sports and endurance sports is predominantly the\ntype of energy that the body needs and uses. Let\u2019s look at what you need to consider\nfor your preferred sport.<\/p>\n\n\n\n
Energy needs for endurance sports<\/strong><\/h3>\n\n\n\nThe ideal diet for endurance\nathletes<\/a> should\ncomprise around 60 percent carbohydrates. They supply the energy needed and\nprevent the body from obtaining it from its own amino acids during the workout.\nThis would make your training less successful. <\/p>\n\n\n\nThat\u2019s why every runner should eat carbohydrate-rich meals before running<\/a>. Proteins should make up around 15 percent\nof the diet, fats 25 percent. These proportions will set you up for endurance\ntraining.<\/p>\n\n\n\nEnergy needs for strength sports<\/strong><\/h3>\n\n\n\nCarbohydrates,\nproteins, and fats also play a very important role in the diet of strength athletes<\/a>. But because it is primarily the\nmuscles that are trained, slightly more protein is needed than for endurance\nathletes \u2013 around 25 percent. The proportion of carbohydrates is a bit lower\n(around 55 percent), while the fat needed is around the same. <\/p>\n\n\n\nAnother\nelement to consider is the frequency of meals. For strength sports, it\u2019s better\nto eat small meals more frequently to avoid muscle wasting. There are also foods that you shouldn\u2019t eat before\nsport<\/a>, and should eat after training instead.<\/p>\n\n\n\nEnergy needs for sport \u2013 having enough energy for training<\/strong><\/h2>\n\n\n\n
8 hours\u2019\nwork (office, sitting):<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for office work (1.5) x working time (8\nhours) = 672 kcal<\/p>\n\n\n\n
2 hours\u2019 sport (tennis):<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for tennis (7.3) x time (2 hours) = 817.6\nkcal<\/p>\n\n\n\n
8 hours\u2019 sleep:<\/p>\n\n\n\n
Basal\nmetabolic rate per hour (56 kcal) x MET for sleep (0.95) x time (8 hours) = 425.6\nkcal<\/p>\n\n\n\n <\/p>\n\n\n\n This is a great, easy-to-use formula for calculating your energy needs \u2013 whether for everyday life or for sport. But of course, your diet is still critical \u2013 in fact, it\u2019s the be-all and end-all for sport. For example, the right diet can boost your performance<\/a> \u2013 or even work against it.<\/p>\n\n\n\n A balanced\ndiet is essential for a healthy lifestyle, but also the foundation for the best\nsporting results. For optimal performance, your diet should contain fats,\ncarbohydrates, and proteins.<\/p>\n\n\n\n Many people\nprobably know more or less which vitamins and minerals the body\nneeds<\/a>. But\nsome of you might not know that fat is just as vital. There are even certain\nvitamins (for example, vitamin A, D, or E) that our body can\u2019t actually absorb\nwithout fat. Plant oils like olive oil or rapeseed oil, but also nuts or fatty\nfish species like mackerel or salmon are very good sources of fat.<\/p>\n\n\n\n This nutrient\nis essential for our brain and muscles. Oatmeal, for example, is a very good source of\ncarbohydrates<\/a>.\nWholegrain foods are also very rich in carbohydrates. They contain valuable\nmagnesium that helps the body with protein synthesis and is very important for\nthe heart, nerves, regulating blood pressure, and bone regeneration. <\/p>\n\n\n\n A magnesium\ndeficiency can lead to muscle cramps, fatigue, and lack of concentration \u2013 if\nyou spot any symptoms of a deficiency you should change your diet or counteract the magnesium deficiency\nwith supplements<\/a>. <\/p>\n\n\n\n Proteins\nare an important source of enzymes, nitrogen, and amino acids \u2013 and are\ntherefore very important for the creation of cells and tissue. The body cannot\nmake some of these vital amino acids itself, which is why a protein-rich diet\nis very important.<\/p>\n\n\n\n They are\nalso a key factor in muscle development and growth: if we do not give our body\nany protein after training, it takes the energy it needs from the muscles. This\nis one of the reasons why protein is so important right\nafter sport<\/a>.<\/p>\n\n\n\n Excellent protein\nsources include <\/p>\n\n\n\n Dairy\nproducts like low-fat quark, skyr, or cottage cheese are also rich in protein. If\nyou don\u2019t have the time, or the desire, to cook on a strenuous training day, don\u2019t\nworry: protein bars can be a useful\nnutritional supplement<\/a> and give the body enough protein.<\/p>\n\n\n\n The\ndifference between strength sports and endurance sports is predominantly the\ntype of energy that the body needs and uses. Let\u2019s look at what you need to consider\nfor your preferred sport.<\/p>\n\n\n\n The ideal diet for endurance\nathletes<\/a> should\ncomprise around 60 percent carbohydrates. They supply the energy needed and\nprevent the body from obtaining it from its own amino acids during the workout.\nThis would make your training less successful. <\/p>\n\n\n\n That\u2019s why every runner should eat carbohydrate-rich meals before running<\/a>. Proteins should make up around 15 percent\nof the diet, fats 25 percent. These proportions will set you up for endurance\ntraining.<\/p>\n\n\n\n Carbohydrates,\nproteins, and fats also play a very important role in the diet of strength athletes<\/a>. But because it is primarily the\nmuscles that are trained, slightly more protein is needed than for endurance\nathletes \u2013 around 25 percent. The proportion of carbohydrates is a bit lower\n(around 55 percent), while the fat needed is around the same. <\/p>\n\n\n\n Another\nelement to consider is the frequency of meals. For strength sports, it\u2019s better\nto eat small meals more frequently to avoid muscle wasting. There are also foods that you shouldn\u2019t eat before\nsport<\/a>, and should eat after training instead.<\/p>\n\n\n\nMeeting energy needs for sport with the right diet<\/strong><\/h3>\n\n\n\n
Fat<\/strong><\/h3>\n\n\n\n
Carbohydrates <\/strong><\/h3>\n\n\n\n
Proteins <\/strong><\/h3>\n\n\n\n
What are the differences in the energy needs for endurance sports and strength sports?<\/strong><\/h2>\n\n\n\n
Energy needs for endurance sports<\/strong><\/h3>\n\n\n\n
Energy needs for strength sports<\/strong><\/h3>\n\n\n\n
Energy needs for sport \u2013 having enough energy for training<\/strong><\/h2>\n\n\n\n