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Iron Culture
Ep. 243 - Exercise Energy Compensation: It's Not JUST About Calories (ft. Eric Trexler)
Oct 9, 2023
Newly added co-host Eric Trexler discusses exercise energy compensation, the complexities of calories in and calories out, and the future of research in this field. They also talk about the utility of doubly labelled water and the potential negative effects of low energy availability. A light-hearted conversation includes personal anecdotes and perspectives on bodybuilding competitions.
01:45:07
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Quick takeaways
- Exercise energy compensation challenges the simplistic belief that adding exercise will directly increase energy expenditure by an equal amount.
- Doubly labeled water is an innovative technique used to accurately measure an individual's total daily energy expenditure.
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Exercise energy compensation
Exercise energy compensation refers to the adaptive mechanisms that the body employs to maintain energy balance in response to an increase in physical activity or a decrease in energy intake. It challenges the simplistic belief that adding a specific amount of exercise will directly increase total daily energy expenditure by an equal amount. Rather, studies suggest that the body may compensate for the additional exercise by reducing energy expenditure in other non-essential areas, resulting in a less than one-to-one relationship between exercise and increased energy expenditure. The magnitude of compensation can vary depending on factors such as the level of energy intake, the degree of caloric deficit, and the intensity and duration of exercise. Research has shown that individuals on a low-energy diet or intentionally trying to lose weight may experience higher levels of compensation. Furthermore, extreme amounts of exercise may also elicit greater compensation. These findings challenge the common assumption that exercise has a direct linear impact on energy expenditure and highlight the complexity of the body's adaptive mechanisms in maintaining energy balance.
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