Rosalee Brown
SOMETIMES OUR exercise programmes do not produce the desired results and this can be frustrating. You may not be losing body fat although your fitness level may be increasing. This can be as a result of consuming more calories than you are burning.
To lose weight, you need to create a deficit in energy by consuming fewer calories or use more calories. This is a balance that should be carefully managed as you need proper nutrition (including carbohydrates and adequate amounts of fats and proteins) to create muscle cells and the important enzymes needed to take you from one fitness level to the next.
With that said, the amount of calories needed and our desires and perceptions are usually miles apart, as many persons tend to consume more calories than they need, hence excess fat mass. If this is so, the recreational 'athlete' has no business consuming loads of energy drinks, bars, gels if they are working out for less than one hour and at low to moderate intensity. Some of these 'athletes' consume way too much carbohydrates, fat and proteins under the guise of being more active.
Ultra athletes, such as marathon runners and professional athletes, will need the 'carbo loading' to support their great energy demand, but a recreational athlete is at risk of gaining fat mass if he increases calories for a demand which is non-existent. It takes just 100 extra calories in a day to gain 10 pounds in a year, so think of the many extra calories that unnecessary energy drinks or bars, or that extra serving of carbohydrates will give.
You need to know your daily caloric expenditure by having an idea of the energy you expend during a workout. For example, how far do you run? Determine the speed and then there is a formula to give you a rough estimate of energy expenditure. You also need to determine your daily caloric need based on your workout demands and other factors such as age and gender. Based on your caloric requirement, to reduce body fat you must create a deficit by consuming less calories on a daily basis, yet enough to promote performance.
It is best to consume complex carbohydrates for your energy needs as they give fullness and take a longer time to break down when compared to glucose-based beverages. The latter give a quick burst of energy, which is sometimes essential during extended training.
Most recreational athletes can survive on their regular consumption and many need to reduce their portions as they are already eating too much. Hydration is vital before, during and after a workout, and many times, the energy deficiency felt after a workout is a desire for hydration. A good ratio of major nutrients is about 50 - 55 per cent carbohydrates, 20 per cent proteins and 25 per cent fat.
Re-evaluate your eating habits and do not become frustrated, you can do it!
* Rosalee M. Brown is a registered dietitian/nutritonist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.
