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Levels II and III tactics are used in practice by sports dietitians. Energy expenditure for various types of exercise is dependent on the duration, frequency, and intensity of the exercise, the sex of the athlete, and prior nutritional status. Heredity, age, physique size, and FFM also influence power expenditure. The extra energy employed in activity, the far more calories required to attain power balance. Immediately after Your Workout A low- to moderate-intensity exercise, such as a 45-minute brisk walk, doesn’t need instant refueling (specifically if your subsequent meal is not far away), Dikos says. But if you’ve just carried out a high-intensity exercise, or if you know you’re doing one more exercise later that day or a hard exercise the subsequent day, your physique will require fuel. Dikos recommends consuming half a gram of carbs per pound of body weight, plus 10 to 20 grams of protein. Recovery days can incorporate no physical activity at all or they may well look like an active recovery day, which implies performing low-intensity, low-effect forms of exercising, such as walking or gentle yoga.