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IF YOU WANT TO LOSE WEIGHT THEN PROPER NUTRITION IS VITAL
EXERCISE WILL NOT BE EFFECTIVE WITHOUT A
BALANCED ENERGY INTAKE
Have you decided
that the less you eat of anything, the more body fat your exercise
routine will remove? Two well-known kinesiologists-nutritionists,
reporting in the July-August issue of ACSM's Health & Fitness
Journal�, point out that we may be trying to lose weight and tone
muscles with inadequate information.
Dan Benardot, Ph.D. and Walter
R. Thompson, Ph.D., FACSM, both from Georgia State University, have
gathered information that indicates many regularly exercising
Americans may be eating the wrong things at the wrong time and
expecting their bodies to make up for it. "It's a mistake to think that exercise (output) without the right kind of energy intake will burn calories and reduce body weight appropriately," said Benardot. "The important thing is to be in balance, so that resting metabolism stays high enough." Why does the resting rate of metabolism make so much difference? Benardot and Thompson cite two studies that suggest that a person who has restricted his caloric intake develops a lower rate of energy expenditure, burning fewer calories. This is a normal adaptation by the human body to make up for the deprivation of calories. A fast-growth period requires high energy intake. |
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An exercise enthusiast who is working to increase his muscle mass will have a higher caloric requirement. Muscle growth is incompatible with severe caloric restriction. Children, women and young athletes are particularly susceptible to calorie-deficit exercising. In addition to the energy requirements of heavy activity, children need extra energy just to grow. Restraint of energy intake in women contributes to ovulatory dysfunction, which ultimately relates to bone health, and puts them at risk for early osteoporosis. Young athletes who exercise heavily without proper energy intake risk altering their growth rate, and anemia is common in many. All these factors influence the total energy requirement. When not enough calories go in at the right time, then all the reasons for exercising (conditioning, fitness, muscle mass, strength and weight reduction) will be lost over time. Active people must realize that the body uses protein when there is inadequate carbohydrate energy.
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This would be counterproductive to anyone working to improve fitness and conditioning. Therefore, adequate carbohydrate consumption is essential before exercising, whether it's in a specially prepared drink or a small amount of solid food. Small and frequent meals, say the authors, will keep the energy level and the metabolism working at the optimum rate. The body will not run without fuel, and will not burn as much fat as people hope when energy intake is low.
Further, increasing protein intake most likely won't add to lean tissue; there is a limit to the rate at which protein tissue can be accrued. Branched chain amino acids have not yet tested consistently, so their use is not recommended for performance enhancement.. Fat intake should not be severely restricted; there is no data suggesting a performance benefit in consuming a diet with less than 15 per cent of energy from fat, compared with 20-25 per cent of energy from fat.
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