{"id":7487,"date":"2021-02-09T15:30:52","date_gmt":"2021-02-09T14:30:52","guid":{"rendered":"https:\/\/danihofstetter.ch\/no-energy-no-peak-performance\/"},"modified":"2021-02-09T15:30:54","modified_gmt":"2021-02-09T14:30:54","slug":"no-energy-no-peak-performance","status":"publish","type":"post","link":"https:\/\/danihofstetter.ch\/en\/no-energy-no-peak-performance\/","title":{"rendered":"No ener\u00adgy, no peak performance!"},"content":{"rendered":"[vc_\u200brow type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][vc_column_text]<strong>In all the years I\u2019ve been advi\u00adsing ath\u00adle\u00adtes on sports nutri\u00adtion, one pat\u00adtern has per\u00adsis\u00adted: ath\u00adle\u00adtes unde\u00adre\u00adsti\u00adma\u00adte their dai\u00adly ener\u00adgy needs \u2013 often mas\u00adsi\u00adve\u00adly. Read here whiy this keeps hap\u00adpe\u00adning what the con\u00adse\u00adquen\u00adces are in a&nbsp;series of blog&nbsp;posts.<\/strong>\n<p><strong>The body as an engi\u00adne: ener\u00adgy &amp;&nbsp;performance&nbsp;<\/strong><\/p>\n<p>If we compa\u00adre our body with an engi\u00adne, we score a&nbsp;pret\u00adty low effi\u00adci\u00aden\u00adcy \u2013 the ratio of how much ener\u00adgy (in our case calo\u00adries con\u00adsu\u00admed) we uti\u00adli\u00adze to per\u00adform a&nbsp;cer\u00adtain mecha\u00adni\u00adcal work. While a&nbsp;modern gaso\u00adli\u00adne engi\u00adne achie\u00adves 35\u200a\u2013\u200a40%, a&nbsp;good die\u00adsel engi\u00adne up to 50%, we slack around 25%. That has its good reasons, but if \u00be&nbsp;of the ener\u00adgy more or less disspia\u00adte, it is still performance-limiting.<\/p>\n<p><\/p> [\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][divider line_type=\u00abFull Width Line\u00bb line_thickness=\u00ab1\u00bb divider_color=\u00abdefault\u00bb][heading]<strong>The sobering com\u00adpa\u00adri\u00adson with kit\u00adchen appli\u00adances<\/strong>[\/heading][vc_column_text]I remem\u00adber an anec\u00addo\u00adte from 2003. At that time I&nbsp;was one of the first tri\u00adath\u00adle\u00adtes in Switz\u00ader\u00adland who con\u00adtrol\u00adled the bike trai\u00adning by means of power-mea\u00adsu\u00adring crank. One day I&nbsp;dis\u00adco\u00adver\u00aded that our 30-franc hand\u00adheld mixer was able to put out more watts than I&nbsp;could at the abso\u00adlu\u00adte limit, I&nbsp;was a&nbsp;bit dis\u00adil\u00adlu\u00adsio\u00adned. Today, thanks to Robert F\u00f6rs\u00adter\u00admann, I&nbsp;know that this is also the case for other bad boys:[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][vc_video link=\u00abhttps:\/\/youtu.be\/bFstjsRLtZs \u00bb align=\u00abcenter\u00bb][\/vc_column][\/vc_row][vc_row type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][divider line_type=\u00abFull Width Line\u00bb line_thickness=\u00ab1\u00bb divider_color=\u00abdefault\u00bb][\/vc_column][\/vc_row][vc_row type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb bg_image_animation=\u00abnone\u00bb][vc_column column_padding=\u00abno-extra-padding\u00bb column_padding_tablet=\u00abinherit\u00bb column_padding_phone=\u00abinherit\u00bb column_padding_position=\u00aball\u00bb background_color_opacity=\u00ab1\u00bb background_hover_color_opacity=\u00ab1\u00bb column_shadow=\u00abnone\u00bb column_border_radius=\u00abnone\u00bb column_link_target=\u00ab_self\u00bb gradient_direction=\u00ableft_to_right\u00bb overlay_strength=\u00ab0.3\u00bb width=\u00ab1\/1\u00bb tablet_width_inherit=\u00abdefault\u00bb tablet_text_alignment=\u00abdefault\u00bb phone_text_alignment=\u00abdefault\u00bb column_border_width=\u00abnone\u00bb column_border_style=\u00absolid\u00bb bg_image_animation=\u00abnone\u00bb][vc_column_text]<strong>Give us our today our dai\u00adly ener\u00adgy \u2013 but how&nbsp;much?<\/strong>\n<p>Our total ener\u00adgy expen\u00addit\u00adu\u00adre (TEE) con\u00adsists in the basal meta\u00adbo\u00adlic rate (BMR) and phy\u00adsi\u00adcal acti\u00advi\u00adty. The for\u00admer covers our life sup\u00adport \u2013 that is what we need for breathing, having a&nbsp;func\u00adtio\u00adning blood cir\u00adcu\u00adla\u00adti\u00adon and main\u00adtai\u00adning our body (tis\u00adsue, mus\u00adcles, blood, ske\u00adle\u00adton, etc.). The phy\u00adsi\u00adcal acti\u00advi\u00adty, obvious\u00adly is the ener\u00adgy we burn while moving.<\/p>\n<p>If this ener\u00adgy balan\u00adce is posi\u00adti\u00adve (more ener\u00adgy comes in than is bur\u00adned), we will gain body mass over a&nbsp;cer\u00adtain peri\u00adod of time; con\u00adver\u00adse\u00adly, a&nbsp;nega\u00adti\u00adve ener\u00adgy balan\u00adce will result in a&nbsp;reduc\u00adtion in body weight in the medi\u00adum to long term. For the moment, I&nbsp;will lea\u00adve it at this super\u00adfi\u00adci\u00adal con\u00adside\u00adra\u00adti\u00adon, becau\u00adse important details will fol\u00adlow&nbsp;later.<\/p>\n<p><\/p>\n<p>In part 2: <strong>The ambi\u00adti\u00adon for fast gains \u2013 why high per\u00adfor\u00admers often eat too litt\u00adle\u2026!<\/strong>[\/vc_column_text][\/vc_column][\/vc_row] <\/p>","protected":false},"excerpt":{"rendered":"<p>[vc_\u200brow type=\u00abin_container\u00bb full_screen_row_position=\u00abmiddle\u00bb column_margin=\u00abdefault\u00bb column_direction=\u00abdefault\u00bb column_direction_tablet=\u00abdefault\u00bb column_direction_phone=\u00abdefault\u00bb scene_position=\u00abcenter\u00bb text_color=\u00abdark\u00bb text_align=\u00ableft\u00bb row_border_radius=\u00abnone\u00bb row_border_radius_applies=\u00abbg\u00bb overlay_strength=\u00ab0.3\u00bb gradient_direction=\u00ableft_to_right\u00bb shape_divider_position=\u00abbottom\u00bb\u2026<\/p>\n","protected":false},"author":2,"featured_media":7484,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"wp_typography_post_enhancements_disabled":false,"footnotes":""},"categories":[38],"tags":[],"class_list":{"0":"post-7487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-science"},"_links":{"self":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7487","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/comments?post=7487"}],"version-history":[{"count":7,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7487\/revisions"}],"predecessor-version":[{"id":7494,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/posts\/7487\/revisions\/7494"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media\/7484"}],"wp:attachment":[{"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/media?parent=7487"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/categories?post=7487"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/danihofstetter.ch\/en\/wp-json\/wp\/v2\/tags?post=7487"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}