Exercise increases target calories - what about other nutrients?

skipmontanaro
skipmontanaro Posts: 4 Member
edited December 2024 in Food and Nutrition
I see that exercise adds to your target calories and to the other nutrients (to some extent). Are the other nutrients just increased in proportion to the extra calories? For example, Last Wednesday was a rest day, so my only exercise were walks to and from the train. My calorie target was 2430, but my sodium target was still 2300mg. My protein target was 122g. Saturday included a long ride, so my calorie target was about 4400. The sodium target was 2300 mg and protein was 221g.

It seems that despite the fact that sodium is "bad", that the target should still increase some on days with a large exercise component (you clearly lose sodium when you sweat). Is there a table somewhere which shows how the other nutrients change in the presence of exercise over and above your baseline calorie target?

Thx,

Skip

Replies

  • LushFix
    LushFix Posts: 303 Member
    I could totally be wrong and I'm sure someone will correct me.

    But I am under the impression that calories are made up of either carbs, protein or fat. So any nutrient like salt isn't going to change with calorie increase because it doesn't actually contain calories alone. The 2300mg is a guideline for salt intake. Some people will be good with more or less.

    1 gram of carbs = 4 calories.
    1 gram of protein = 4 calories
    1 gram of fat = 9 calories.

    So salt stays the same but others change if they contain one of the macros like sugars. They change because they contains carbs.

    I look forward to other peoples responses. Because I only know what I have picked up along the way of my so far short journey.

  • cmriverside
    cmriverside Posts: 34,935 Member
    If you increase your calories, you will automatically get more sodium because all foods have some sodium.

    The sodium guidelines in the U.S. are maximums, not minimums. Obviously if you are getting several hours of exercise, your electrolytes will need replenishing. You are outside the generalized daily recommendations and should look into your individual needs based on your exercise. I really think you'll find you are fine with just eating more.
  • LushFix
    LushFix Posts: 303 Member
    I think OP is saying is that MFP does not do this, I think it only increases Macros and things with those macros in them like sugar.
  • RoxieDawn
    RoxieDawn Posts: 15,487 Member
    MFP only increases macros. Sugar, sodium, fiber etc.. are not increased.
  • cmriverside
    cmriverside Posts: 34,935 Member
    edited April 2016
    I know. Reread my post, lushkitty. :)
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