As in all sports, when we practice winter sports we also consume a certain amount of energy that we would not otherwise use. Therefore, it is necessary to have some control and know how to act depending on it.
Do you know the differences between carbohydrates, fat or protein?
There are small differences in these equivalents by varying the type of energy macronutrient (carbohydrates, fat or protein) used. In this way, the use of one liter of oxygen metabolizing only fat generates 4.48 kcal (19.59kj); The consumption of one liter of oxygen for protein metabolism is associated with an equivalent of 4.48 kcal (18.75 kj), when glycogen is metabolized the equivalent is 5.06 kcal (21.18 kj). In order to facilitate calculations, it is accepted that a consumption of one liter of oxygen, regardless of the fuel used, is equivalent to 5 kcal (20.90 kj).
Energy expenditure... kcal, kj or METs?
The energy expenditure associated with an activity can also be expressed in kcal, kj or in METs. METs are used to express energy expenditure, the MET is equivalent to a consumption of 3.5 ml of oxygen per kilogram per minute, it is estimated that in adults the expenditure at rest is equivalent to one MET. The number of METs consumed by a certain physical activity can be expressed. The following table describes the energy cost associated with different physical activities and/or snow sports.
Energy expenditure is high in all winter activities: skiing, cross-country skiing, snowboarding... some authors describe that energy expenditure Total daily intake for cross-country skiers is between 4,800 and 6,000 kcal during most of the season. This includes two daily training sessions. In cross-country skiing, the energy expenditure consumed in distances of 15 km and 50 km has been valued at 950- 1,200 kcal and 3,100-3,600 kcal respectively.
Energy balance
Food consumption (energy intake) can be estimated through surveys or measured by weighing and, in parallel, daily energy expenditure can be estimated, which includes the expenditure associated with physical activity. In this way, the energy balance or relationship between energy intake and expenditure can be analyzed.
When the balance is negative the athlete needs to mobilize his energy reserves (triglycerides or fat from adipose tissue) to compensate for energy expenditure. When thebalance is positive, energy intake is greater than expenditure, the energy that is not spent is stored as fat in adipose tissue.
However, the increase in body fat is greatly influenced by the quantitative composition of the diet, when the excess energy is consumed in the form of fat it is much more likely that isstored in the form of fatthan when excess carbohydrates or proteins are consumed. Within the group of carbohydrates (carbohydrates), those that lead to rapid secretion of insulin (rapidly absorbed carbohydrates) are most likely to be stored in the form of fat, since this hormone stimulates the synthesis of lipids (lipogenic hormone). .
Changes in body weight may not be indicative of this balance, especially in athletes since in these the increase in muscle mass associated with strength training or power could mask a reduction in body fat. The muscle mass, having a greater density than the mass of adipose tissue, weighs more for the same volume, therefore it is possible even if we are in a balanced energy balance, the increase in weight associated with a change in body composition.
Now that we have specified a little more about energy expenditure, you will be aware of the calories needed to combat a long day on the snow slopes.
