Two ways to be sure you're protecting your body: eat enough, and eat it at the right time.
Researchers at Georgia State University, have gathered information that indicates many regularly exercising Americans may be eating the wrong things at the wrong time and expecting their bodies to make up for it, according to a report by the American College of Sports Medicine.
"It's a mistake to think that exercise (output) without the right kind of energy intake will burn calories and reduce body weight appropriately," Dan Benardot, Ph.D., told ACSM. "The important thing is to be in balance, so that resting metabolism stays high enough."
Why does the resting rate of metabolism make so much difference? Researchers cite two studies that suggest that a person who has restricted his/her caloric intake develops a lower rate of energy expenditure, burning fewer calories. This is a normal adaptation by the human body to make up for the deprivation of calories.
An exercise enthusiast who is working to increase his muscle mass will have a higher caloric requirement. Muscle growth is incompatible with severe caloric restriction. Children, women and young athletes are particularly susceptible to calorie-deficit exercising.
In addition to the energy requirements of heavy activity, children need extra energy just to grow. Restraint of energy intake in women contributes to ovulatory dysfunction, which ultimately relates to bone health, and puts them at risk for early osteoporosis. Young athletes who exercise heavily without proper energy intake risk altering their growth rate, and anemia is common in many. All these factors influence the total energy requirement.
When not enough calories go in at the right time, then all the reasons for exercising (conditioning, fitness, muscle mass, strength and weight reduction) will be lost over time. Active people must realize that the body uses protein when there is inadequate carbohydrate energy. This would be counterproductive to anyone working to improve fitness and conditioning.
Therefore, adequate carbohydrate consumption is essential before exercising, whether it's in a specially prepared drink or a small amount of solid food. Small and frequent meals, say the authors, will keep the energy level and the metabolism working at the optimum rate. The body will not run without fuel, and will not burn as much fat as people hope when energy intake is low.
