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Most triathletes love to eat, and many consider it another hobby when they’re not swimming, biking, or running to the finish line. Destination races are sometimes selected based on their ability to be considered “race cations” for lively social gatherings, mouth-watering meals, delicious liquor, and incredible tourism. Burning calories is more complicated than providing energy for the body to function physiologically, but many athletes intentionally or unconsciously adjust their calorie (energy) intake to , lower body weight or body composition. Do athletes participating in triathlons and other sports have the same fluctuations in energy expenditure and energy intake from preseason to postseason? In a new study, Yes et al. (2022) examined energy expenditure and energy intake in a variety of weight-independent sports during the preparation and main stages of competition during the exercise season to compare and contrast these values within a season and across sport types. I was.
Related: yes, being ‘hungry’ is a real thing
What is Energy Availability?
Energy availability (EA) is the difference between energy intake and energy expenditure relative to lean mass (FFM) as defined below. rocks and shuma Decades of research have recognized that maintaining optimal EA is critical to the health and performance of active individuals. When EA is not supported and energy intake is not matched by energy expenditure, low EA is associated with adverse effects such as altered hormonal profiles, impaired reproductive function and decreased bone density. The key lies in quantifying low EA, which has been assessed in many studies through diet logs of athletes. These logs are considered ‘self-reported’ and can easily be biased towards overestimating or underestimating energy intake. We need to handle the FFM part of the equation correctly and compute the EA. Measurements of body composition and energy expenditure must be accurate as well as reliable and use specific and appropriate methodologies for calculating EA.
Related: The Right Way to Calculate Calories Burned in Training
Comparing energy availability in triathlon with other sports
The original data for this study were collected by Silva et al. (2017). As part of a secondary analysis, Jesus et al. (2022) analyzed 88 athletes (27% women) in basketball, handball, volleyball, swimming, and triathlon in the preparatory phase and 56 athletes (30.4% women) in the same sport in the middle part of the competition phase. Analyzed. of one athletic season. Inclusion criteria for participation included the following:
- 10+ hours of training per week
- negative tests for performance-enhancing drugs,
- Athletes were not taking any medications or dietary supplements.
- Female athletes were excluded if they were taking oral contraceptives or had irregular menstrual cycles (28 +/- 7 days).
Body composition (fat mass and FFM) 4 compartment model Double-labeled water was included to assess total energy expenditure, and resting energy expenditure was determined by indirect calorimetry. EA was based on energy intake minus estimated energy expenditure divided by FFM. 1. clinically low EA (<30 kcal/kg FFM), 2. asymptomatic low EA (30-40 kcal/kg FFM for men and 30-45 kcal/kg FFM for women), and 3 Three levels of EAs were defined, including optimal EA (>40 kcal/kg FFM for men >45 kcal/kg FFM for women).
The results suggest that across all sport types, participants increased their EA values from the preparatory to competitive phases of the season. triathlon. Lower EAs were observed for both measurement points in triathlon when compared to other sports. Triathlon is considered a weight-sensitive sport because the weight lost while cycling or running gives an advantage to the power-to-weight ratio. During preparatory phase, 11 (12.5%) athletes were classified as clinically low EA, 25 (28.4%) asymptomatic low EA, and 52 (59.1%) optimal EA across all sports. rice field. However, no athletes were classified as clinically low EA, 11 (19.6%) were classified as potential low EA, and 45 (80.4%) were suboptimal, regardless of sport, when measured at the athletic level. considered to meet the required EA level.
One of the reasons EA improves over the season may relate to what athletes perceive as a negative consequence of weight gain during the off-season. During the transition to the preparation phase, athletes may manipulate their weight and body composition by creating more extreme caloric deficits. There is a nature.
In contrast, during the competitive season, athletes emphasize the importance of performance-fuel strategies that require additional energy at critical times (such as when recovering from exercise) and overall energy that leads to better practices and training sessions. Of note, handball players with the most significant increases in EA from suboptimal to optimal during the athletic season showed no significant changes in body fat mass. No, but we did see a significant increase in bone density. Finally, triathletes participating in this study experienced significant metabolic adaptations or resting energy expenditure, reducing their metabolic activity to conserve energy.
Conclusion
While it may be tempting to cut back on calorie intake after the off-season and try to shed unwanted pounds quickly, a more pragmatic and pragmatic approach for triathletes is to reduce protein intake to between 1.6 and 2.0 g/kg. to include a slight calorie deficit while keeping Weight is suitable for triathletes. Additionally, knowing the acute and long-term physiological effects of low EA can discourage athletes from depriving them of needed calories and nutrients by excessive intake.
The goal of education programs and healthcare professionals is to raise awareness of the importance of proper EA throughout the season to meet the energy and micronutrient needs of healthy, happy triathletes.
Related: Is low energy availability negatively impacting performance?
Kim Schwabenbauer, PhD, RD, CSSD, LDN is a former professional triathlete, registered dietitian, professor, consultant, speaker and triathlon coach with a focus on overall health, wellness and sports nutrition.
