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We understand that there are many factors that contribute to energy balance, but that calorie intake and exercise top the list. Given this fine balance, you may still be surprised by clients that, while aiming for weight loss and training diligently, may show marked changes in fitness and performance, but not a decline in body weight. While body composition assessment provides answers and muscle mass accrual can contribute to weight maintenance or even gain, actual weight loss can still be a desirable and desired outcome from exercise training. I have had clients that report 15+ hours of training per week, such as with Ironman training, without any weight loss, despite it being desired. When I have investigated their situation further, their food recall typically included lean meats, vegetables, whole grain breads, and more high-quality foods. One client in particular, (female, height 5’4”, weight 150 lbs, desired body weight 140 lbs), revealed that, despite her consistently healthy choices, her portions were too generous to reach her weight goals and they were more than what was required to sustain her performance. For example, this Ironman woman was enjoying an entire rotisserie chicken, half a loaf of whole grain italian bread, an entire bag of salad, and a modest serving of low-fat ice cream after a workout. It became apparent why she wasn’t losing weight — she was overcompensating for each and every calorie she burned.

Calorie Compensation
Some individuals seem to know how many calories they use and how many they need to consume to make up for them. It’s not a learned skill, per se — it’s actually a physiologic process known as compensation. For some athletes, compensation is the ability to adapt to a certain activity or to improve efficiency, which results in a reduced energy expenditure during that activity. Stubbs, et al, found that an exercise-induced energy deficit in men did not alter energy intake over seven days, even though an energy deficit was created. However, even over this brief study period, the number of calories burned by the activity decreased1. Other athletes, such as my client, may show a change in behavior in response to exercise, resulting in an increased calorie intake. This behavior modification could prohibit weight loss in even the most dedicated exerciser.

Whether it’s a decrease in the number of calories burned or the number of calories consumed, there is variability among individuals’ response to exercise, and subsequently, their weight maintenance. King, et al, investigated this further by exercising subjects for a 12-week period while tracking their intake and weight loss. The energy expenditure did promote weight loss in all subjects, but interestingly, there was quite a variation in the number of pounds that came off. Researchers saw that some subjects fell into the “compensator” category and lost less weight than predicted, while the “non-compensators” showed no change in intake or appetite and lost more weight2.

The nag of hunger
I often meet athletes who complain of constant hunger to explain their increased intake — and it makes sense. Indeed, even in the literature, exercise stimulates appetite. Blundell, et al, wrote that physical activity has the potential to modulate appetite control by impacting the sensitivity of the physiologic satiety signaling system, by adjusting macronutrient preferences or food choices, and by altering the hedonic response to food. Needless to say, the increase in hunger and appetite can lead to increased energy intake.

Compensation: How the RD can help
Compensation and energy balance are tricky subjects, and that’s where nutrition professionals can help. Sport dietitians can help steer athletes clear of energy imbalances. Whether your client is overweight and needs to avoid overcompensation, or is underweight and needs to improve their compensation skills, here are some tips to share about managing hunger, as well as recommendations for sports performance:

Tips for hunger from IntuitiveEating.com:

• Slow down: Follow the time-honored “20-Minute Rule,” which allows the digestive system to communicate the message of fullness to the brain
• Take a break: Research has shown that people typically consume whatever amount of food is on the plate. Halfway through the meal, put your fork down and consider your level of hunger and fullness
• Rate your hunger: Before you reach for food, rate your hunger on a scale of 1–10 (one being very full, 10 being extremely hungry). If you’re above five, it’s time to refuel — otherwise, drink a no-calorie beverage (thirst is often mistaken for hunger)
• Find other outlets: People — even athletes — eat out of stress, boredom, sadness, nervousness, excitement, and anger. Develop other coping strategies for these feelings — write them down and keep them handy — and try those tactics before eating

Athlete tips to compensate the right way:

• Calorie burn depends upon level of training, level of skill, length of time spent exercising, and body mass. Energy requirements must be tailored to fit the needs of each athlete
• The amount of carbohydrates needed by an athlete ranges from 5-10g/kg/day (about 2.3-5.5 g/lb/day). This range can be further broken down based on training level and event
• Athletes in general training should consume 5-7g/kg/day (2.3-3.2g/lb/day) of carbohydrates
• Endurance athletes or athletes in heavy training should consume 7-10g/kg/day (3.2-4.5g/lb/day)
• For extreme training, such as competing in ultras or Ironman triathlons, athletes should aim for >10-12g/kg/day (4.5-5.5g/lb/day)
• Both endurance athletes and resistance exercisers likely need more protein than non-active individuals. The recommended daily allowance (RDA) for the general adult population is 0.8-1 g/kg/day (0.36-0.45 g/lb/day).
• Protein recommendations for athletes in early stages of training range from 1.5-1.7g/kg/day (0.68-0.77g/lb/day)
• For serious resistance athletes with an established training regimen, the recommendation is 1.0–1.2g/kg/day (0.45-0.55g/lb/day)
• During times of intense training including, endurance athletes require 1.2-1.6g/kg/day (0.55-0.73g/lb/day)
• In accordance with the recommended daily allowances, athletes should aim for <30% of calories from fat. Athletes, like most of the adult population, should aim for 20-35% of their total calories (kcals) to come from fat, with an emphasis on heart-healthy sources such as plant oils and nuts, and a de-emphasis on items containing saturated fat, trans fat, and cholesterol

References
1. Stubbs, RJ., et al. The effect of graded levels of exercise on energy intake and balance in free-living men, consuming their normal diet. Eur J Clin Nutr. 2002;56(2):129-140.

2. King NA, Hopkins M, Caudwell P, Stubbs RJ, Blundell JE. Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss. Intl J Obesity (2008) 32, 177-184.

3. Blundell JE, Stubbs RJ, Hughes DA, Whybrow S, King NA. Cross talk between physical activity and appetite control: does physical activity stimulate appetite? Proc Nutr Soc. 2003; 62(3):651-661.


References 1. Stubbs, RJ., et al. The effect of graded levels of exercise on energy intake and balance in free-living men, consuming their normal diet. Eur J Clin Nutr. 2002;56(2):129–140. 2. King NA, Hopkins M, Caudwell P, Stubbs RJ, Blundell JE. Individual variability following 12 weeks of supervised exercise: identification and characterization of compensation for exercise-induced weight loss. Intl J Obesity (2008) 32, 177–184. 3. Blundell JE, Stubbs RJ, Hughes DA, Whybrow S, King NA.