LESSON 6- Human Nutrition; Metabolic Rate

Summary

This lesson focuses on metabolic rate, explaining how it determines the rate at which the body burns calories. Key factors affecting metabolic rate include age, genetics, body composition, diet, and physical activity. The importance of maintaining muscle mass through exercise is emphasized, especially as metabolism slows with age. Additionally, the thermic effect of food (TEF) and physical activity contribute to energy expenditure. Understanding these factors can help optimize health, weight management, and energy levels. Students are encouraged to engage in further reading and ask questions in the Google Classroom comment section.

Takeaways

• 😀 Resting Energy Expenditure (REE) is the energy required for basic physiological functions like heart rate and breathing while at rest, accounting for 60-75% of daily energy expenditure.
• 😀 Metabolic rate refers to the rate at which the body burns calories to sustain life and perform various functions, and it can be influenced by controllable and uncontrollable factors.
• 😀 As we age, muscle mass decreases, slowing down metabolism. To counter this, it's important to incorporate strength training into our routine to maintain muscle mass.
• 😀 Genetics plays a role in metabolic rate, with some people naturally having a faster metabolism, making it easier for them to burn calories and maintain a healthy weight.
• 😀 A balanced diet, particularly one rich in protein, can help boost metabolism since protein requires more energy to digest than fats or carbohydrates.
• 😀 Regular physical activity, including strength training, high-intensity interval training (HIIT), and cardiovascular exercises, increases metabolic rate by building muscle and burning calories.
• 😀 Males typically have a higher metabolic rate than females due to greater muscle mass, which burns more calories.
• 😀 The Thermic Effect of Food (TEF) is the energy required to digest, absorb, and metabolize food, contributing to overall energy expenditure.
• 😀 Energy used during physical activity also contributes to energy expenditure, helping to burn calories and improve metabolic rate.
• 😀 Understanding metabolic rate is crucial for managing weight, maintaining energy levels, and promoting overall health. Regular exercise and a healthy diet can optimize metabolism.
• 😀 Incorporating strength training into your routine can prevent the loss of muscle mass as you age, thus maintaining a healthy metabolic rate and improving your overall health.

Q & A

What is metabolic rate?

Metabolic rate is the rate at which your body burns calories to sustain life and perform various functions. It is influenced by several factors, some of which are controllable and others are beyond our control.

What is resting energy expenditure (REE)?

Resting Energy Expenditure (REE) is the energy required for basic physiological functions while at rest, such as heart rate and breathing. It accounts for about 60 to 75% of total daily energy expenditure.

How does age affect metabolic rate?

As we age, our metabolism tends to slow down due to a decrease in muscle mass. Since muscle burns more calories at rest than fat tissue, maintaining muscle mass through strength training helps keep metabolism active.

What role does genetics play in metabolic rate?

Genetics can determine how fast or slow a person's metabolism is. Some individuals are born with a faster metabolism, which allows them to burn calories more easily and maintain a healthy weight.

How can diet influence metabolic rate?

A balanced diet, particularly one rich in protein, can boost metabolic rate. Protein requires more energy to digest than fats or carbohydrates, so including protein-rich foods like lean meats, fish, and eggs can increase the thermic effect of food and raise metabolism.

What types of physical activity increase metabolic rate?

Physical activity such as high-intensity interval training (HIIT), strength training, and cardiovascular exercises can significantly increase metabolic rate. These activities help build muscle mass, burn calories, and improve overall health.

Why do males generally have a higher metabolic rate than females?

Males typically have a higher metabolic rate due to greater muscle mass. Muscle tissue burns more calories than fat tissue, so individuals with more muscle mass tend to have a higher metabolism.

How does body composition affect metabolic rate?

Body composition plays a key role in metabolic rate. Individuals with more muscle mass have a higher metabolic rate, as muscle burns more calories at rest compared to fat tissue.

What are the components of energy expenditure?

The components of energy expenditure include the thermic effect of food (TEF), which is the energy required to digest, absorb, and metabolize food, and physical activity, which is the energy used during physical movement.

How can one maintain a high metabolic rate as they age?

To maintain a high metabolic rate with age, it is important to engage in regular strength training exercises to preserve muscle mass, follow a balanced diet, and stay physically active. These steps help to keep metabolism firing as you age.