Know Your Authentic Energy Expenditure Guide

You might have read a lot about the nutrient requirements for specific age groups; however how authentic is the information you have read?
Bringing you Nutrient Requirement and detailed energy expenditure from Sports Authority of India

Classification of Sports According to the Energy Expenditure

Classification of Sports According to the Energy Expenditure

Energy Expenditure, according to WHO is “the level of energy intake from food that will balance energy intake from food that will balance energy expenditure, when the individual has a body size and composition, and the level of physical activity, consistent with long term good health and that will allow for maintenance of economically necessary and socially desirable physical activity.
For a competitive athlete, it is very important to take care of the nutritional needs as well as the training sessions for best performance in the field. Maintaining adequate energy levels, weigh gain or weight loss has huge impacts on the sports performance.
The National Institute of Nutrition (NIN) has given 5 categories of sports events. The amount of energy needed to perform these sports has been derived from the western literature.

The table below gives the 5 sports categories along with descriptions:

Category Event
Group I Power events of higher weight category (80 Kg and above): Weight lifting, Boxing, Wrestling, Judo, Throwing Events
Group II Endurance events: Marathon, Long distance running and distance swimming
Group III Team events: Athletics and power events of middle weight category (65 Kg), hockey, football, volleyball, basketball, tennis, sprints, jumpers, boxing, wrestling, weight lifting, judo and swimming
Group IV Events of light weight category: Gymnastics, table tennis, yatching, boxing, wrestling, weight lifting and judo
Group V Skill games: Shooting, archery and equestrian

These were the different categories of sports. Every category has different energy demands which can be fulfilled by a proper balance of nutrients. Let us see in details the amount/ ratios of macro nutrients athletes have to consume in order to increase their performance.

The table below depicts the average body weight and energy expenditure followed by the macro nutrient ratios:

Event Category Body Wt. (kg) Energy Allowances Calories Ratio
kcal/kg/day kcal/day CHO:PROTEIN:FAT
Group I 85 70 6000 55:15:30
Group II 65 80 5200 60:15:25
Group III 65 70 4500 60:15:25
Group IV 60 60 3600 65:15:20
Group V 60 50 3000 55:15:30

You might be wondering that it is difficult to read and understand the table above. Don’t worry; here is an example to ease your comprehension:
Let us suppose John is a Long Distance Runner and he falls in the Group II category. His weight is 65 kg. How much of calories should he be consuming per day?
Answer: The Energy Expenditure for John is 80 kcal/kg/day. Therefore, 80 multiply by 65 equals to 5200 kcal per day.
He requires 60 % of carbohydrates, 15 % of protein and 25 % of fats per day in order to fulfill his energy requirements for this particular sport.
It is advisable to consume pre workout meals an hour prior event and post work out meal 30-45 minutes after workout.

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