The Importance of Proper Energy Intake for Muscle Growth and Overall Health

Posted in July 28th, 2024

As gym goers, we all strive to achieve our fitness goals. Whether you're looking to build muscle, lose weight, or improve your overall health, proper nutrition is essential. This article will discuss the importance of consuming enough energy, specifically focusing on the negative effects of low energy availability (LEA) on muscle protein synthesis and overall health.

What is Low Energy Availability (LEA)?

LEA is a condition where an athlete or individual does not consume enough calories to meet their body's energy demands. This can be caused by both under-eating and over-exercising.

The Impact of LEA on Muscle Protein Synthesis

Muscle protein synthesis (MPS) is the process by which your body builds muscle. A key finding of this study is that LEA reduces MPS compared to optimal energy availability (OEA). In other words, when you don't consume enough calories, your body breaks down muscle tissue for energy instead of building new muscle.

Other Negative Effects of LEA

LEA can also lead to a number of other negative health consequences, including:

• Decreased bone density
• Impaired immune function
• Increased risk of injuries
• Menstrual irregularities in females

How Much Energy Do You Need?

The amount of energy you need will vary depending on your individual factors such as age, sex, activity level, and body composition. However, a general recommendation for athletes is to consume 30-50 calories per kilogram of body weight per day.

Tips for Consuming Enough Energy

• Focus on whole, unprocessed foods: These foods are packed with nutrients that your body needs to function properly.
• Eat regular meals and snacks throughout the day: Aim for 3 meals and 2-3 snacks per day.
• Include all macronutrients in your diet: Macronutrients include carbohydrates, protein, and fat. All three are essential for muscle growth and overall health.
• Track your calorie intake: There are many apps and websites that can help you track your calorie intake. This can be a helpful tool to ensure you're consuming enough energy.

Conclusion

Proper nutrition is essential for achieving your fitness goals. By consuming enough energy, you can optimize muscle protein synthesis, improve your overall health, and perform your best in the gym. If you're unsure about how much energy you need, consult with a registered dietitian or sports nutritionist.

Reference

Mikkel Oxfeldt, Phillips, S. M., Ole Emil Andersen, Frank Ted Johansen, Maj Bangshaab, Jeyanthini Risikesan, McKendry, J., Anna Katarina Melin, & Hansen, M. (2023). Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females. https://doi.org/10.1113/jp284967