Week 5 of Precision Nutrition

This week we learned about energy and the resting metabolic rate. This rate varies from one person to the next.


We learned about kcals and calories. Calories are the energy-dense food and kcals is the food which has the smallest amount of energy such as vegetables and fruits.

This week was also about energy in and energy out. If we burn more than we consume in a day for over a period of days than we lose weight. If we burn less energy than we take in we will get fat.

Also, the timing of the nutrients is important. If you have just protein and fat your body will use that in a singular session. But if you have carbs with the protein your body will absorb that.  Hormonal balances are another thing to consider. For a woman, this is really important as our energy needs vary from week to week.

It is difficult to know how many calories that your body digests because you cannot see this. We excrete calories too. We can use all the calorie trackers in the world but we still cannot count how much we digest. Some of the calorie trackers may be outdated. Also, the soil and growing conditions make it hard for us to track our nutrients properly as they differ depending on climate and where the food was grown. The ripeness of our food matters because the nutrients can change (ie. a tomato eaten in the middle of winter can have fewer nutrients in it).

A product can have many different varieties that can vary with the nutrients and ingredients in them.

To gain lean muscle you need to have enough protein and do some strength training. About 2-3 times a week is enough. And for runners, we need about 100g-150g of protein a day.

We also learned about the law of thermodynamics and the fact that a thin person could be warm and not need to wear a coat or run a heater. NEAT is one way to describe this.

Sleep also uses up some of our energy. The better you sleep the more energy you will use. Your BMR (basal metabolic rate) will go up when you sleep well. Your Basal Metabolic Rate is the minimum amount of energy that you need in a day for your body to function well. For females, this can vary depending on where they are at during their cycle.

The Thermic effect on food is the body’s way of digesting food. Thermogenesis is the process of heat production in the body. Protein has the highest thermic response as it uses more energy to digest them. Fats have the lowest thermic response meaning that your body does not need a lot of energy to digest it.

Total daily energy expenditure can be measured by adding the BMR, Thermic effect of food and physical activity together.

Measuring oxygen and energy helps us to estimate the energy cost and metabolism that our bodies need. For everyone their needs are different. Metabolic rates are also different for everyone as it depends on their lifestyle, gender, age, and other influences.

As a coach, I love to find activities that work best for everyone and what they like.

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