Missy Corrigan: Balance energy needs

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The human body expends energy regardless of being active or at rest. It takes energy to maintain functions that we don't even think about, like breathing or digesting food. Energy is needed 24 hours a day, not just for physical activities or while we are awake. Daily energy needs vary based on the individual, taking into account gender, body composition, daily activities and exercise. This energy intake is also referred to as calories, but the nutrients, specifically fat and carbohydrates, are the primary energy sources for the body that make up some of the calories.

Carbohydrates are the preferred energy source for the brain and central nervous system. They are stored in the skeletal muscles and liver as glycogen. Research has shown that the body can store up to 500 grams of glycogen or 2,000 calories. For every gram of carbohydrates, there are 3-4 grams of water stored in the body. When glycogen stores become low, muscle can become fatigued, and the whole body can begin to feel sluggish.

With low or depleted glycogen levels, the liver is challenged to maintain proper blood sugar levels. Without carbohydrates, the body will have to convert protein sources to blood sugar, a process known as gluconeogenesis. This is not an efficient or quick process, so it is common to experience shakiness, lightheadedness, irritability and fatigue if blood sugar levels are low.

Dietary fat provides twice as much energy for the body. Fats support immune function, reproduction and metabolism. It is stored within the muscles (intramuscular fat) or as body fat while a small amount stays in the blood. The ideal source of energy during activity is the fat stored in the muscle because it is closest to the structures that produce the body's energy. Research shows that a low-fat diet can prevent intramuscular fat stores from being refilled, especially after activity, which can hinder performance.

Fat cannot be "burned" or broken down and used as fats for fuel like carbohydrates can. In fact, breaking down stored body fat for energy can be a very inefficient process. But, regardless of whether your muscles choose to use stored glycogen or fat for fuel, it's still important to consume both types of energizing foods.

When the body gets fuel from the food that is consumed, the body will use what it needs and then store the rest. Rather than choosing between a low-fat or low-carb diet, dietitians recommend balancing the fat and carbohydrates in your daily intake. Choosing good carbohydrates and healthy fats will supply the body with the energy it needs.

Eating carbohydrates or fat does not cause weight or fat gain. Researchers claim it is the portion sizes that get us into trouble. In addition to weight gain, the consistent overconsumption of these foods can increase the risk for chronic diseases. Instead of eliminating carbohydrates or fats, experts recommend getting off to a good start by reducing portion sizes. Additionally, tracking your carbohydrate and fat consumption manually or on an app can also let you know if you are on target.

Missy Corrigan is executive of community health for Sumter Family YMCA. She can be reached at mcorrigan@ymcasumter.org or (803) 773-1404.