Today we will talk about an issue that is critical to optimize what we do with daily exercise and food we give to our body, mainly focused on improving your body and towards a healthier body composition. Understand how energy is used by your body and not only eat better but also know how to train better for the specific goal you pursue.
Basically you give your body energy through carbohydrates and fats. These macronutrients are converted into energy in the form of a component called Adenosine triphosphate or ATP. Simple As your muscles contract and work due to the energy released by the breakdown of ATP. However each macronutrient has their own way of breaking into ATP.
Carbohydrates are the main energy source for the body and preferred intensity exercise of moderate to high. Meanwhile Fat supplies energy to the low-intensity exercise periods made longer. Proteins are used to repair and maintain body tissues and are not normally used as a power source.
However, your body can not store ATP, and if you have stored is used in a few seconds. Then you need to create during exercise. To do this two ways are usually oxygen (aerobic metabolism) or without oxygen (anaerobic metabolism). However it is rather a combination of energy systems, and the intensity and duration of exercise you do, what determines which method is used and when.
There is a system or path that provides about ten seconds of energy and is used in sprints for example. This system does not require oxygen to create energy, but is very short. First turns to little stored ATP and then use another compound called creatine phosphate to resynthesize ATP until just creatine. After that your body switches to anaerobic or aerobic system to continue to create ATP for you exercise. Think of this system as a nitro initial energy for your body.
Then there is glycol sis, the anaerobic pathway that creates ATP exclusively from carbohydrates. This system gives the weights energy for example, and it is provided by the partial decomposition of glucose and oxygen without the need to generate it. The anaerobic metabolism produces energy for a few minutes but has a derivative, lactic acid. When a threshold is reached lactate begins to feel muscle pain, a burning sensation and fatigue it difficult to maintain the intensity for longer. Surely you will with weights when you cannot do more repetitions for a given exercise.
Finally obtain energy through the oxygen, with aerobic metabolism. It is the fuel that provides activities and low intensity long duration such as marathons and endurance sports or activities. What makes this macronutrient metabolism is converted into ATP using oxygen. This is a slower than anaerobic because it relies on the circulatory system to deliver oxygen to the working muscles before creating ATP.
In short your nutrients are converted into energy according to the intensity and duration of the activity you do, carbohydrates being the main source of energy for moderate to more intense activities, and fats for less effort but longer. Fats are great for exercise or endurance sports, but not for sprints or intervals.
All this is good to know to know what fuel you use. Now this is an example of the systems used, not what is best for training? But with this knowledge and proper training these energy systems can be adapted to make them more efficient and allow you to perform better in sport or physical activity you do, and of course for you to pursue the physical target.
- The long, slow cardio fat as the main fuel used.
- The weights used carbohydrates but will keep you burning calories several hours after training.
- With intervals and sprints will have immediate and explosive power, but of very short duration. The good thing is that you will be burning calories for 24 to 48 hours after training, favoring caloric deficit to burn fat.
Finally your results will be a matter of burning more energy than you consume if you want to reduce body fat, or vice versa if you want more muscle. But now that you know how to feed for each workout and how it is generated (and burns) the energy in your body think that you can optimize your whole routine, your performance in sports and you do one step closer to the body want to have.