Energy Balance

Anyone who is somewhat involved in nutrition knows that the attempt to precisely calculate the energy balance - the difference between energy intake and expenditure - doesn't work well in practice. The reason is that the behavior of living systems is influenced by too broad a spectrum of factors to be captured by a simple equation. While we are quite capable of accurately tracking energy intake, the situation is quite the opposite for energy expenditure.

It is generally presented that an athlete who does not need to control body weight does not need to bother with unnecessary calorie counting. I dare to dispute this because, as we will explain in subsequent sections, it is quite important to monitor the representation of macronutrients. The total energy intake depends on their amount, and this is part of the calculation of whether the balance is positive or negative. If an athlete wants to at least fundamentally manage their metabolism's behavior to their advantage, they simply cannot avoid this basic arithmetic.

On the other hand, the information provided at the beginning still holds true - precise calorie counting doesn't work well in real life. Moreover, in recent years, there has been a "malpractice" in the form of an increasing incidence of eating disorders, some of which unfortunately have their basis in a pathological effort to control every detail on their plate.

Since Lucka needs to reduce several kilograms of fat in a relatively short period, and we don't want to risk impacting the quality of her training with any nutritional extreme, we have to count energy. It's important to keep in mind that the resulting numbers are "just" numbers - out of all the factors we monitor in the diet, energy balance is not among the most important.

Given that it's not possible to accurately calculate energy expenditure, it's also not possible to say how far in energy deficit Lucka is. We have control over intake, which ranges roughly between 1800-2000 kCal, approximately 300-500 kCal above her basal metabolic rate (BMR). On paper, these numbers can look alarmingly low for two-phase training sessions. However, practice has shown that they are sufficient for Lucka to handle the training load without any major signs of fatigue or performance decline.

If an athlete decides to work with numbers on their plate, they should be aware that setting a reduction diet so that the total daily intake falls below their basal metabolism values is not only undesirable but also dangerous. It's incredible how many "professionals" disregard this (mostly referring to women). If someone finds themselves in such a situation, due to a combination of deficiency in practically all nutrients and enormous physical strain, there's rapid exhaustion of the organism, leading to not only fatigue but particularly to injuries. Not to mention the fact that this type of diet also doesn't work (the body loses muscle mass, which is literally destructive for any athlete).

The optimal approach is to create a negative energy balance in such a way that the total energy intake is somewhere halfway between the values of BMR and the estimated (or roughly calculated) energy expenditure. It's not accurate by a long shot. For all individuals with a melancholic disposition who will perceive this golden middle road without clearly defined rules, preferably based on numbers, like a red flag to a bull in an arena. Practice, however, shows that it's the easiest way to make the first step and moreover, in the right direction.

As already mentioned, we calculate energy intake from macronutrients, namely proteins, carbohydrates, fats, and fiber. Consumers of alcohol (which Lucka is not) should also account for this energetically tricky item, which can cause considerable trouble for dieters. We will discuss individual nutrients in detail in subsequent articles. Here, I just want to emphasize that we are working with a high-carbohydrate concept of diet, i.e., a system in which carbohydrates, as a rapidly available energy source, prevail over fats.

We calculate and record energy intake in the following manner:

1. We calculate the required amount of proteins.
Proteins are always the centerpiece of any dietary regime. Their amount generally doesn't exceed the commonly recommended values of 15-20 % of total energy intake.

2. We set an adequate intake of carbohydrates as the key source of quick energy.
In reduction, it is a condition that sources with the lowest possible glycemic index values should prevail. This entails choosing minimally processed foods (mainly grains, with a smaller proportion of certain root vegetables - sweet potatoes, potatoes), which provide complex carbohydrates. The goal is to ensure the most stable blood sugar levels and not give the pancreas producing insulin the opportunity for excess sugar to be stored in fat reserves. The amount of carbohydrates ranges between 200 - 230 g per day.
However, it is also important to monitor the portion of sugars, as excess can cause unnecessary fluctuations in blood glucose levels and subsequent increase in fat reserves. Lucka consumes sugars practically only from fruit, and their amount is exemplary in relation to reference values.

3. Minimize the intake of fats.
Fats are a concentrated source of energy. If the consumer is not careful with their amount, they can very insidiously interfere with the energy balance, to the detriment of anyone trying to reduce every excess kilogram. Since there is relatively little time left until the competition, we have set the intake of fats to minimum and at the same time still healthily safe levels, ranging between 45-60 g of fats per day.

4. Given that Lucka does not drink alcohol, the last component impacting the energy balance is fiber.
It provides an almost minimal amount of energy; in essence, it is a "cosmetic" matter. Considering that fiber increases the volume of digesta, thereby increasing the sensation of fullness (a VERY important property in weight reduction), and also exhibits prebiotic properties (= serves as a nutrient source for probiotic microorganisms in the intestines), we aim to keep its intake at the highest sustainable level. With long-term control and manipulation with food, Lucka has at least 45-50 g of fiber on her daily plate.

5. When calculating, it's reasonable to differentiate energy intake between training days and rest days.
The difference here is in the hundreds of kilocalories, obviously more in two-phase training sessions. Therefore, on rest days, we reduce energy intake, and do so by evenly reducing the amount of proteins, carbohydrates, and fats (approximately by 10 %). Fiber intake remains the same.

6. To make everything work, it is necessary to keep records.
Just as an athlete keeps a training diary (or should), it is advantageous when they have records of what they had on their plate in the context of the sports load. Only this way is it possible to plan, evaluate, and learn from potential mistakes. It is ideal to use nutritional software that dissects the diet into the finest detail. For these purposes, we use the ZOF application, with its outputs in the form of recipes and meal plans, which you encounter at the end of each article in this series.