We work with active individuals. And chances are, if you're reading this, that you're one of those active individuals.
As active people, the importance of properly fuelling and nourishing yourself could not be more important. Food does not equal fat. Carbs to not equal bad, and because you're moving, you need to eat more. I don't know how to put it more simply.
But of course, we're here to educate. So... Why?
Why do you need more? HOW will more food not make you fat?
Know This First
Your BMR (Basal Metabolic Rate) or REE (Resting Energy Expenditure) is a very important number. This number is the amount of calories that a persons body needs to maintain regular bodily functions at rest. These are things such as cellular maintenance, thermoregulation, growth, reproduction, immunity and locomotion. Aka - the necessities.
A persons Energy Availability (EA) is the amount of calories available to maintain these functions after food consumption and exercise. So, EA = Calories in - Exercise.
If an active individual is eating too little and exercising too much, their energy availability might not be enough to dedicate towards fulfilling their BMR needs.
So, if you're an athlete eating 1800 cals a day, and expending 850kcals through exercise, you'll only have 950kcals dedicated towards the maintenance of all your bodily functions, PLUS any additional resting energy expenditure.
What does this mean for the ladies?
Female athletes have reported issues with reproductive function when energy dips below 30kcal/kg/FFM as this is an insufficient amount of energy available to maintain physiological systems when at rest.
This means, for a 65kg woman at 20% body fat, their body needs at least1560kcals per day to be healthy.
What if I'm not hungry?
Well, this is more common than you might think. Of course, if you're just not hungry then you don't want to eat. But sometimes our hunger cues aren't the most reliable source of letting us know when to eat. Decreased hunger cues are caused by post exercise elevated levels of appetite suppressing hormones which causes athletes to not meet their calorie need. No one really wants to eat a big meal right after a really heavy or difficult workout. This is why meal planning and prepping is important so that you know when you should be eating.
What does this mean for fat loss?
Well, if you have long term fat loss goals and are already eating too little, your body won't respond well to further reducing your calories. As a matter of fact, it will prevent your body from functioning optimally to a point where plateaus will happen fast and regularly. Instead, taking the time to slowly reverse diet (build back up calories) so your body can better function is the best starting point. Build up your base so that when you start to cut back down, your body will be able to lose fat at 1900kcals a day, not 1100.
Still confused? Yea.. this can be overwhelming. And I've just scraped the surface.
If you're someone still saying no to foods, still restricting your calories, or maybe your "just not that hungry throughout the day", please book a call with me! Let's get you nourished.
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