SCI44 Metabolism - Week 2 Notes
This week was focused on nutrition’s affect on metabolism.
Week 2 Summary
Resting metabolic rate (RMR): your metabolic rate under “normal” conditions, i.e. at rest
RMR is a great measure of your overall fitness/health.
To drive RMR, you need an adequate balance of:
- calories
- macros
- “nourishment” (food quality)
It’s the flow/timing that matters, not just the absolute numbers
- An unbalanced flow of nutrients leads to a drop in RMR
- For ex, eating your daily caloric/macro goal in a single meal will leave you operating at a harmful deficit 12 hours later
To maintain an adequate flow, eat a “healthy” meal at least every 12 hours
A healthy meal is defined as:
- regular in size
- balanced macros
- unprocessed (to slow digestion)
When operating outside of the 12 hour “healthy” meal window
- body fat usage will increase (good)
- lean tissue breakdown will increase at 2x the rate (very bad)
To increase body fat burn, drive your lean tissue to consume it
- achieved by increasing metabolic activity of your muscle
- body fat usage increases as workout intensity increases
- put differently: use your muscles, and use them often
- avoid the super relaxed state
To build muscle, you must be able to heal from your workouts. This means protecting your lean tissue (PLT).
PLT requires stable, consistent:
- hydration
- i.e. water
- allows for delivery of basic blood chemistry
- blood protein
- for amino acids
- if none are available from your food, your body will break down your lean tissue (bad)
- blood sugar
- requires carbs (not too much, not too little)
Daily protein needs
- .6g-1.2 protein/kg body weight
- Extra/undigested protein is wasted
- This goal is reachable with just meals; you don’t need supplements
- Remember: flow/timing matters
Macro storage:
- Protein is not stored in the body
- If it’s not used, it’s excreted as waste in your urine
- Carbs are stored as fat
- The slower they’re digested, the longer the period over which then can used. This means fewer carbs being stored
- To slow digestion, add in vegetables
- Whole grains are also digested more slowly