🛒 Recommended Supplements
What Is Metabolism?
Metabolism is the totality of chemical reactions in the body that convert food into energy. It includes catabolism (breakdown of substances to obtain energy) and anabolism (building new tissues, including muscle).
For athletes, understanding their metabolism is especially important — it helps effectively manage body composition, optimize energy levels during training, and avoid metabolic adaptation (slowing down) when losing weight.
📐 Metabolism Components (TDEE Formula)
TDEE (Total Daily Energy Expenditure) = BMR + TEF + EAT + NEAT
| Component | Abbreviation | % of TDEE | Description |
|---|---|---|---|
| Basal Metabolic Rate | BMR | 60–70% | Energy for vital functions at rest: breathing, blood circulation, cell renewal |
| Thermic Effect of Food | TEF | ~10% | Energy for digesting and absorbing food (protein 20–30%, carbohydrates 5–10%, fat 0–3%) |
| Physical Activity (Training) | EAT | 15–30% | Planned physical activity: gym training, running, sports |
| Non-Training Activity | NEAT | 5–15% | Everyday activity: walking, standing, housework, fidgeting |
🔢 BMR Calculation: Mifflin-St Jeor Formula
For Men: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) + 5
For Women: BMR = (10 × weight kg) + (6.25 × height cm) − (5 × age) − 161
TDEE = BMR × Activity Factor:
| Activity level | Multiplier | Description | Example (BMR 1800 kcal) |
|---|---|---|---|
| Sedentary | 1,2 | Little or no exercise | 2 160 kcal |
| Lightweight | 1,375 | Light exercise 1–3 times/week | 2 475 kcal |
| Intermediate | 1,55 | Moderate 3–5 times/week | 2 790 kcal |
| High | 1,725 | Intense training 6–7 times/week | 3 105 kcal |
| Elite | 1,9 | Professional sports, physical work | 3 420 kcal |
⚠️ What Slows Metabolism?
📉 Excessive Calorie Deficit
Prolonged fasting or >A 500 kcal deficit causes adaptive thermogenesis — the body slows metabolism.
🪫 Muscle Mass Loss
Muscle is the most metabolically active tissue (13 kcal/kg/day). Every kg of muscle lost reduces BMR.
😴 Chronic Sleep Deprivation
Sleep deprivation increases cortisol, reduces testosterone and growth hormone, slows metabolism and increases hunger (ghrelin/leptin imbalance).
🦋 Thyroid Dysfunction
Hypothyroidism can reduce BMR. It is important to check TSH, T3, T4 if you experience constant fatigue and coldness.
⚡ How to Speed Up Metabolism?
Increase Muscle Mass
Strength training 3–4 times/week. Each additional kg of muscle increases BMR by ~13 kcal/day. Over a year — almost a 5000 kcal difference!
Eat Enough Protein
2.0–2.5 g/kg per day. High TEF (20–30%) and muscle protection during a calorie deficit.
Don't Skip Breakfast
Breakfast "wakes up" thermogenesis after overnight fasting. Choose a protein-rich breakfast (30–40 g protein).
High-Intensity Interval Training (HIIT)
HIIT causes the EPOC (Excess Post-exercise Oxygen Consumption) effect — increased metabolism for up to 24–48 hours after training.
Get Enough Sleep and Manage Stress
7–9 hours of sleep. Meditation, breathing exercises for cortisol control. High cortisol = slowed metabolism.
Drink Enough Water
Even 1–2% dehydration can slow metabolism. Water also increases thermogenesis (water-induced thermogenesis).
🔄 Metabolic Adaptation and "Starvation Mode"
Metabolic adaptation (previously called "starvation mode") is the body's response to prolonged calorie deficit:
- Decreased BMR: After 3–6 months of deficit, BMR can decrease noticeably as the body "conserves" energy.
- Decreased NEAT: You unconsciously move less — you walk less, change position less often, gesticulate less.
- Hormonal changes: Leptin drops (increased hunger), T3 decreases, cortisol rises. Testosterone may fall.
- The solution — diet breaks: After 8–12 weeks of deficit, take a 1–2 week "diet break" (calories at maintenance level). This restores hormones and BMR.
💡 Practical Everyday Tips
📝 Monitor and Adjust
Keep a food diary for at least 2 weeks. What works for your body is individual. Review the results every month and adjust your strategy.
⏰ Consistency — More Important Than Perfection
Better 80% optimal nutrition every day than 100% one week and 50% the next. Consistency is the key to long-term results.
🔬 Individual Differences
What works for your training partner will not necessarily work for you. Genetics, microbiota, hormones — everything is individual.
📊 Measure Progress
Do not rely on the scale alone. Measure body circumferences, track strength indicators, and take progress photos every 4 weeks.
❓ Frequently Asked Questions
Q: Is this strategy suitable for beginners?
A: Yes! Start with the basic principles and gradually incorporate more advanced techniques. The most important thing is to start and be consistent.
Q: How quickly will I see results?
A: The first changes (energy level, well-being) — within 1–2 weeks. Body composition changes — within 4–8 weeks. Sports results — within 8–12 weeks.
Q: Do I need to take supplements for this to work?
A: No! Supplements are only a SUPPLEMENT to a balanced diet and proper training. First sort out your nutrition, sleep, and training — only then think about supplements.
🧠 Myths and Truth
❌ Myth: It works the same for everyone
✅ Truth: Everyone's body is unique. Genetics, hormone levels, training experience, and dietary habits determine the individual response. What works for one person will not necessarily work for another.
❌ Myth: The more, the better
✅ Truth: More is not always better. Too high doses, too frequent training, or too long a protocol can have the opposite effect. The sweet spot is the key to success.
❌ Myth: Results are visible immediately
✅ Truth: The body needs time to adapt. The first changes — within 2–4 weeks. Significant results — within 8–12 weeks of consistent work. Patience is essential!
❌ Myth: Supplements will solve all problems
✅ Truth: Supplements are only an auxiliary aid. Without proper nutrition, sleep, and training — no supplement will work. First, get the basics in order!