Energy Balance & Macronutrients
The road to improving your health will inevitably lead to crossing the path of nutrition and diet. Anyone who wants to improve how they look, move and feel will need to improve this aspect of their life.
Being honest, anyone who values their health in any form should at least take a look at their body composition and diet on a regular basis.
I very rarely say things in absolutes, but educating yourself and improving the way you eat is paramount to being healthy.
This blog post is a combination of two podcasts I done around nutrition, so if you’d prefer to hear my Limerick accent then read my Limerick tone, that is another way of digesting these nutritional nuggets.
These principles are based on the RTB nutritional pyramid, which I have gathered from experts in the field of nutrition and health.
Energy Balance
Energy balance refers to the relationship between the energy intake (calories consumed) and energy expenditure (calories burned) by an individual or a system.
It is a fundamental concept in nutrition and physiology that influences body weight, metabolism, and overall health.
When energy intake equals energy expenditure, an individual is said to be in energy balance.
In this state, body weight remains relatively stable over time.
So if your weight has remained the same for a while, this is what is happening.
When energy intake exceeds energy expenditure, a positive energy balance occurs, leading to weight gain.
This is also known as a calorie surplus and is essential to increasing muscle mass.
Conversely, when energy expenditure exceeds energy intake, a negative energy balance occurs, resulting in weight loss.
This is also known as a calorie deficit and is essential to reducing body fat.
For those looking to trim down, this is where you want to get to!
Energy intake can be split into different macronutrients.
They are known as protein, fats and carbohydrates.
Each macro has a different purpose and effect on the body and we will cover these in more detail later.
But for now let us look at the other side of the equation, expenditure.
Total daily energy expenditure (TDEE) consists of several components:
Basal metabolic rate (BMR): This is the energy required for essential bodily functions at rest, such as breathing, circulation, and maintaining body temperature. This accounts for approximately 50-70% of TDEE.
Physical activity: The energy expended during exercise, work-related activities, and daily movements. This accounts for approximately 5 % of TDEE.
Thermic effect of food (TEF): The energy used for digesting, absorbing, and metabolizing food. This accounts for approximately 5-10% of TDEE. Protein requires the most energy to digest, with 20% to 30% of the calories in protein being used to digest it. Carbohydrates require 5% to 10%, and fat takes 0% to 3% at most. However, how the thermic effect of food works in each individual's body is unique and depends on several factors, including age, physical activity level, insulin sensitivity, and the composition of your meal
Non-exercise activity thermogenesis (NEAT): The energy expended through spontaneous physical activities like fidgeting, maintaining posture, and other non-exercise movements. This accounts for approximately 15% of TDEE.
Your TDEE may decrease due to getting older, high body fat percentage, low body weight, hormonal influences such as menopause, sedentary lifestyle, slower metabolism, and genetics.
Meanwhile, your TDEE may increase if you have a higher percentage of muscle mass than body fat, hormones, genetics, active lifestyle, faster metabolism, and higher body weight.
Muscle is metabolically active tissue, whereas fat is not, therefore muscle helps increase our TDEE.
This means muscle burns more calories even while at rest.
As well, the hormonal changes that occur when you have greater muscle mass or are in the process of building new muscle can increase your energy expenditure.
This is a concept that we actively try to improve in our members at Raise The Bar.
Summary of TDEE
Exercise regularly – resistance training and aerobic training
Eat foods high in protein and fibre – higher TEF
Be conscious to be as active as possible - NEAT
Gain muscle mass and don’t age (I joke) - BMR
Adjusting or manipulating your body composition starts first with energy balance.
You must tip the scales in the direction you wish i.e. calories surplus or calorie deficit.
The two main areas we can control are diet and exercise.
It's worth noting that energy balance is a simplified model and individual variations, such as genetics, hormones, and underlying medical conditions, can influence how the body utilizes and stores energy.
Not all calories have the same impact on the body but energy balance is the starting point to adjusting your bodyweight.
Getting started
1- Establish how many calories you consume.
You can go the accurate route of tracking calories into a calorie tracker or a more convenient albeit not as accurate is to record food intake into a food diary.
The best route is very much dependent on the person.
2- Adjust diet up / down and monitor body weight over a prolonged period.
Adjusting calorie intake by 10-20% is a recommended starting point, albeitn individual variance does play a factor.
Take the average of your bodyweight over 7-14 days, you should start to see a trend that aligns with your goals to appear.
Weight fluctuations are totally normal, its the weekly average we are more interested in.
3- Monitoring exercise can be difficult as the reliability of exercise garments is poor as they can overestimate by anything from 28-93%.
Being a regular exerciser is a good habit for everyone to create and developing a routine that allows you to move often is a great starting point.
Lastly, you are more sensitive to satiety signals if you exercise regularly.
This means you will likely eat less food, and is a big plus for those looking to lose body fat.
4- Lastly, adherence is key.
The diet you can stick to long term is the most ideal for you. If it feels like a diet, it probably isn’t suitable for you.
Now that we understand energy balance, lets take a more detailed look at the contents of our intake, as previously stated not all calories have the same impact on the body, enter the macronutrients.
Macronutrients
Macronutrients are the three major nutrients that provide energy and are required in large quantities by the human body.
They include carbohydrates, proteins, and fats.
Here's a brief explanation of each macronutrient:
Carbohydrates: Carbohydrates are the body's primary source of energy. They are found in foods such as grains (rice, bread, pasta), fruits, vegetables, legumes, and sugary foods. Carbohydrates can be further classified as simple (sugars) or complex (starches and fibers). They are broken down into glucose during digestion, which is used by the body for energy.
Proteins: Proteins are essential for the growth, repair, and maintenance of tissues in the body. They are composed of amino acids, which are the building blocks of proteins. Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Fats: Fats are another important source of energy and provide insulation and protection to organs. They also aid in the absorption of fat-soluble vitamins. Fats can be classified as saturated (found in animal products and some plant oils), unsaturated (found in plant oils, nuts, and seeds), and trans fats (found in some processed foods). It's important to consume healthy fats in moderation and limit the intake of saturated and trans fats.
In addition to these three macronutrients, water is also essential for the body but is not considered a macronutrient because it does not provide energy. It is, however, crucial for various bodily functions and should be consumed regularly.
Protein
Proteins are essential for the growth, repair, and maintenance of tissues in the body.
They are composed of amino acids, which are the building blocks of proteins.
Protein helps build fat free mass which is more metabolically active than fat mass, thus important for fat loss, as previously mentioned this is an area we actively go after at RTB.
Protein is really in vogue at the moment.
Everywhere you look, “High Protein” will be in illuminating colour on packaging.
We are going to get into the nuts and bolts of protein intake using the 3 T’s concept of protein which is my opinion is the best way of simplifying protein requirements.
3 T’s of Protein (Total, Type, Timing)
Total
The total amount of protein required for the body varies from 0.8 - 2.2g / kg of bodyweight.
Depending on your specific target and starting point, here are some more precise targets; 0.8g = sedentary, 1.2 - 1.6g = endurance, 1.6 - 2.2g = strength / fat loss.
Once we establish how much we need in total, then further breaking that down into each meal requirements.
Using an example of someone aiming for 1.6g per bodyweight it might look like having 4 meals with 0.4g/kg of protein per meal.
This is a really accurate way of tracking your protein intake, but it does require measuring and tracking of meals into a calorie counting app which is a bit of a pain.
Here is a another simpler approach that I personally use:
Aim to have 20-40 g per serving.
The bigger the person the closer to the 40g mark we should be.
Another good measure can be two palm size portions of protein, a method popularised by Precision Nutrition.
Type:
Protein consists of different types of amino acids, 20 in total with 9 being essential. Animal sources have the essential amino acids while plants are missing some of the essential ones.
We want to get as many as possible in our diet, with a necessity on the essential amino acids.
So if you are a vegetarian, know that you may need to supplement to ensure you get all the essential amino acids.
The amino acid most studied and relevant to fat loss and muscle gain is leucine, which promotes muscle protein synthesis.
The recommended amounts is 2.5- 3g per meal and foods such as greek yogurt, chicken, beef and eggs are all good sources of leucine.
Whey protein is probably the best protein supplement for the average gym goer who wants to increase their protein intake whereas soy protein is a popular choice amongst plant based diet.
Casein is a type of protein found in dairy products such but can also be consumed as a supplement.
It is a slow releasing protein making it a good choice late in the evening or night time.
Lastly, collagen can be beneficial for tendons and ligaments and research states that taking it with vitamin C is optimum.
Timing:
We want to consume 3 - 5 servings of protein in each day.
20-40g per meal is the recommend amount per meal.
Starting your day with a high protein breakfast is recommended and finishing your day with some some form of casein can improve muscle protein synthesis as you sleep. Having amino acids in the system around the time of training is important for anyone who wants to build muscle or maintain fat free mass.
Muscle protein breakdown will outweigh muscle protein synthesis if you weight train fasted.
If your main goal is fat loss, then training fasted may be beneficial.
But if your main goal is muscle gain, then having some source of protein prior to training is going to be beneficial.
Sources of protein
Protein can be found in a wide range of food sources, both from animal and plant-based origins. Here are some common sources of protein and their approximate protein amounts per serving:
Animal-Based Sources:
Chicken breast (cooked, skinless): 24 grams of protein per 3 ounces (85 grams).
Turkey breast (cooked, skinless): 24 grams of protein per 3 ounces (85 grams).
Lean beef (cooked, sirloin): 26 grams of protein per 3 ounces (85 grams).
Fish (salmon, tuna, cod, etc.): Varies by type, but generally around 20-25 grams of protein per 3 ounces (85 grams).
Eggs: 6 grams of protein per large egg (approximately 50 grams).
Plant-Based Sources:
Lentils (cooked): 9 grams of protein per ½ cup (cooked, approximately 99 grams).
Chickpeas (cooked): 7 grams of protein per ½ cup (cooked, approximately 82 grams).
Quinoa (cooked): 4 grams of protein per ½ cup (cooked, approximately 92 grams).
Tofu: 10 grams of protein per ½ cup (approximately 124 grams).
Greek yogurt: 17 grams of protein per 6 ounces (approximately 170 grams).
Protein supplements have approximately 20-30g per serving.
It's important to note that these are general values, and the protein content may vary slightly depending on factors such as cooking methods, portion sizes, and specific varieties of food.
Additionally, there are many other sources of protein available, such as dairy products, nuts, seeds, and legumes, which can contribute to a well-rounded protein intake.
Summary of protein recommendations:
Consume regular protein every day, ideally in every meal.
Consume a variety of sources to ensure you get different types of protein
Consume 0.8-2.2 g/kg of bodyweight
Good sources of protein; chicken, fish, steak, greek yogurt and eggs.
Carbohydrates
Carbohydrates are one of the three main macronutrients along with proteins and fats. Carbohydrates are the body's primary source of energy.
They also play a role in satiety, protein sparing, and digestive health.
When consumed, they are broken down into glucose, which can be used immediately for energy or stored in the liver and muscles as glycogen for later use.
The body's cells rely on glucose for various functions, including powering the brain, muscles, and other organs.
Carbohydrates contain 4 calories per gram.
Carbohydrates are commonly found in foods such as grains, fruits, vegetables, legumes, dairy products and sugary foods.
They exist in different forms, including sugars, starches, and fibers.
Sugars: Sugars are simple carbohydrates that can be either monosaccharides (single sugar units) or disaccharides (two sugar units joined together).
Examples of monosaccharides include glucose, fructose, and galactose, while sucrose (table sugar) and lactose (milk sugar) are examples of disaccharides.
Starches: Starches are complex carbohydrates made up of long chains of glucose molecules.
They are commonly found in foods like potatoes, rice, pasta, and bread.
When consumed, starches are broken down into glucose in the body and serve as a source of energy.
Fiber: Fiber is another type of complex carbohydrate that cannot be fully digested by humans.
It provides bulk to the diet and helps regulate bowel movements.
Dietary fiber is found in foods such as whole grains, fruits, vegetables, and legumes and the recommended amount is 25-40g daily.
A high protein and fiber diet is a good approach for fat loss due to the increased thermic effect of these food types.
It's worth noting that not all carbohydrates are created equal in terms of their nutritional value.
Foods high in refined carbohydrates, such as sugary drinks, white bread, and processed snacks, provide little nutritional benefit and are considered to negatively affect our insulin levels.
On the other hand, foods rich in complex carbohydrates, such as whole grains, fruits, and vegetables, tend to be more nutrient-dense and provide a slower release of energy.
This, in my opinion, is where the confusion around carbohydrates begins.
Carbohydrates are not bad for us, but the quality of them can be an issue.
It's certainly an area that we work on with people that come to Raise The Bar, who are people who want to look, feel and perform at their best.
Choosing whole and minimally processed sources of carbohydrates, such as whole grains, fruits, and vegetables, is generally recommended for a balanced and nutritious diet, and is one we recommend to our members.
Highly processed sources of carbohydrates are not going to be beneficial for health, body composition or strength.
This is simple advice, but one we mention to most of our members.
Its not a case of abstaining from these foods forever, but moving away from the majority of our carbohydrates sources coming from these processed choices to more starches and fibers.
The recommended daily intake of carbohydrates varies depending on factors such as age, sex, activity level, and overall health.
It's generally recommended that carbohydrates make up around 45-65% of total daily calorie intake.
However, individual needs may vary, and it's important to consider the quality and variety of carbohydrate sources in the diet.
General day to day consumption of 3-5 g/ kg is a good starting range for active and healthy people.
Sources:
Grains: Foods like rice, wheat, oats, barley, and corn are rich in carbohydrates. Whole grains, such as brown rice and whole wheat bread, are particularly nutritious as they contain fiber and other essential nutrients.
Fruits: Fruits like bananas, apples, oranges, berries, and mangoes are excellent sources of carbohydrates. They also provide essential vitamins, minerals, and dietary fiber. When it comes to fruit I like the idea of “eating the rainbow” whereby we eat a variety of different coloured fruits.
Vegetables: Starchy vegetables like potatoes, sweet potatoes, corn and peas are high in carbohydrates. Non-starchy vegetables such as broccoli, cauliflower, spinach, and peppers also contain carbohydrates but in smaller amounts. Vegetables will have various micronutrients in them with are key to our health.
Legumes: Beans, lentils, chickpeas, and other legumes are not only rich in carbohydrates but also provide a good amount of protein and fiber.
Dairy products: Milk and yogurt contain carbohydrates in the form of lactose. However, they also offer essential nutrients like calcium, vitamin D, and protein.
Sugary foods and sweets: Foods like candy, cookies, cakes, pastries, and sugary beverages are high in simple carbohydrates and should be consumed in moderation due to their limited nutritional value.
Summary of Carbohydrate Recommendations:
Consume starchy and fibrous sources of carbohydrates
Reduce intake of highly processed carbohydrates such as sugary foods and sweets.
Good sources of carbohydrates; fruit, vegetables, potato, wholegrain bread, wholemeal pasta.
Fats
Fats are the last of the three main macronutrients required by the body, along with carbohydrates and proteins.
They are an essential part of a balanced diet and provide energy, support cell growth, protect organs, and help absorb certain vitamins. Fats are made up of molecules called fatty acids.
There are different types of fatty acids, including saturated fats, unsaturated fats, and trans fats.
Saturated fats are usually solid at room temperature and are found in animal products such as meat, butter, and cheese.
They are generally considered less healthy and can contribute to an increased risk of heart disease when consumed in excess.
Unsaturated fats are usually liquid at room temperature and are found in plant-based oils, nuts, seeds, and fatty fish.
They are considered healthier fats and can help lower cholesterol levels and reduce the risk of heart disease when consumed in moderation.
Trans fats are a type of unsaturated fat that has been chemically altered to be solid at room temperature and have a longer shelf life.
They are often found in processed and fried foods and are considered the least healthy type of fat.
Trans fats can raise bad cholesterol levels and increase the risk of heart disease.
While fats are an important part of a healthy diet, it's essential to consume them in moderation and choose healthier sources such as avocados, nuts, olive oil, and fatty fish.
The American Heart Association recommends that fats should make up 20-35% of your total daily calorie intake, with the majority coming from unsaturated fats.
1g per kg of bodyweight is a good starting point for most people.
Another method of measuring fat serving size is using your hand, with a thumb size portion recommended by the Precision Nutrition method.
Good sources of fats include oily fish, nuts, dairy, avocados and olive oil.
Fats contain 9 calories per gram, whereas protein and carbohydrates only contain 4 calories per gram.
So be mindful that increasing fat content can increase total caloric intake.
Avocados are a greas souce of unsaturated fats but if you eat too many of them then it can lead to increased total calories.
The same applies for foods such as peanut butter and salmon.
When consuming fats, we must be cognisant of the portion size and how it aligns with our goals.
Additional experiences on fats:
I rarely recommend supplements, but if there was a supplement with very little negatives and lots of potential positives, it would be fish oils.
Personally, omega 3 fish oils have been a great addition to my training.
There is research to back up their benefits for inflammation and muscle protein synthesis, and I certainly felt those benefits.
Summary of Fat Recommendations:
Consume mainly unsaturated fats
Reduce intake of trans fats and saturated fats.
Good sources of fats; oily fish, avocados, dairy and nuts.
AGGHHHHH, TOO MUCH INFORMATION!!!!
I threw a lot at you.
If you survived this far, well done.
I don’t expect you to be as into the science of nutrition as I am but I do hope that by reading this blog you will have improved your knowledge around nutrition.
Nutritional information is cloudy place right now, so having a framework to make decisions is key.
Start with energy balance
Progress to macronutrients
Prioritise protein consumption
Improve the carbohydrate and fat sources of your diet
Simple and effective.
But not easy.