CALORIES ARE A WAY TO MEASURE THE
energy in food and the energy released in the body.
Although the technically correct name is kilocalorie,
most people tend to use the word “calorie”. Energy
can be measured in either joules (J) or calories (cal).
One calorie is equivalent to 4.184 joules.
You expend about one calorie per minute when
sitting relaxed. That’s about the same amount of
heat released by a candle or a 75-watt light bulb.
The body needs energy for a range of physiological
functions. Energy fuels your body’s internal functions;
repairs, builds and maintains cells and body tissues; and
supports the external activities that enable you to interact
withthephysicalworld.Energyisprovidedbythediet
(foodanddrink)intheformofcarbohydrates,protein,fats
and alcohol. The amount of energy made available to the
body by carbohydrates, proteins, fats and alcohol varies:
- Pergramofcarb(starchandsugar)=4kcal
- Pergramofprotein=4kcal
- Pergramoffat=9kcal
- Pergramofalcohol=7kcal
Asyoucanreadfromtheabove,carbohydratesand
proteingiveyouthesameamountofkcalaseachother
and are less than that of fat and alcohol. As a result, to
hit your daily calorie requirements, a greater volume of
foodcanbeconsumedbyeatingfoodslowerinfatandby
avoiding alcohol. The macronutrient requirements and the
ratioofcarbohydratestoproteintofatsforperformance
andphysicalimprovementsisacomplexformulathat
requires an in-depth knowledge of nutritional science,
humanphysiologyandbiochemistry.Therefore,ifyouwish
toobtainyourtraininggoalsyoushouldconsultasports
dietitian or a sports nutritionist and not rely on “bro science”.
I would love to hear what topics you would like covered
innextmonth’sarticle.DropmeamessageonFacebook
tohaveyourquestionansweredorfollowmeon
Periscope @tonyattridge for more information.
Nutrition
101
Understanding energy and you.
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