FACTORS AFFECTING ENERGY USAGE
Energy. We need the best quality sources to perform well - just like we need good fuel in a sports car. Unlike a conventional car however, our body has more than just one energy type that it draws from. Depending on the activity, our body's energy regulation systems will switch over to the best energy source required for the task at hand.
A brief summary...
We take in fuel through food/drink in the form of carbohydrates, fat and protein. The sugars from these food sources are broken down into glucose, which in turn is stored in the muscles and liver as glycogen. Any extra intake of fuel is processed and deposited around the body as fat. Our bodies will then access the stored fuel for correct usage to regulate blood sugar levels - ensuring energy is deployed to brain, organs and limbs - prioritising fast-access energy sources for the vital functions of the body.
The fast access energy comes mostly from our glycogen stores of which we have a limited amount of. During exercise, our muscles adapt to using different energy sources and will break down fatty acids known as triglyceerides into energy for muscles as our bodies regulate the different energy processes depending on what we're doing and at what level. Certain energy breakdown and transformation processes are faster to access and deploy than others and it's how we train our bodies to use these energy sources that determines how well we perform and ultimately how good we will look in our beach attire.
Read on to better understand how we use energy in a workout or skip to the end for a few quick tips...
Sources
Our energy is metabolised into a form we can use after eating/drinking & digestion, sourced from three natural food components. Complex carbs like bread, pasta and rice being the easiest to draw energy from and those with high GI (High Glycemic Index) are the fastest to be absorbed into our bloodstream. They are prioritised for being metabolised by the body in this order:
Our energy is metabolised into a form we can use after eating/drinking & digestion, sourced from three natural food components. Complex carbs like bread, pasta and rice being the easiest to draw energy from and those with high GI (High Glycemic Index) are the fastest to be absorbed into our bloodstream. They are prioritised for being metabolised by the body in this order:
- Carbohydrates
- Fats
- Proteins
During exercise
Three factors will determine how our body uses carbohydrates in relationship to fat:
Three factors will determine how our body uses carbohydrates in relationship to fat:
- Intensity levels
- Duration of exercise
- Fitness levels
Our body extracts the energy (calories) from digested food (macronutrients):
• Carbs (4kcal per gram). These should form 60% of our daily calories and are our staple for energy production.
• Fats (9kcal per gram). 30% of daily calories. Also a major source of energy as well as providing insulation & protection.
• Protein (4kcal per gram). Forming 10-15% of daily calories. Main role is for growth and repair.
For us to actually use the three energy food sources, we use an energy transfer process called ATP (Adenosine Tri-phosphate) which calls on three energy systems:
- Creatine Phosphate (anaerobic)
- Anaerobic Glycolysis (anaerobic)
- Aerobic
In essence - the first two, which are the fastest energy systems, do not require oxygen (anaerobic) - but there is only a finite amount of energy stored and will need constant replenishing after just a very short period when exercising at a peak level (from around 60-100% max output).
The preferred energy source for operating at aerobic levels (up to around 60% max output) is taken from fat stores around the body and deployed through oxygenated blood. Our blood sugar levels will be regulated and fats converted into fuel, mobilised for use as we perform exercise and to replenish energy reserves in our muscles/liver, continuing to work long after we've finished activities.
By increasing our fitness levels - ie. raising our threshold for max output levels above 60% - our bodies will become more efficient at replenishing depleted muscles while we're undergoing intense periods of exercise. In turn, energy is taken from fat stores to be better used by the heart, lungs and limbs, leaving reserves of fast energy glucose back for brain function and intense bursts of activity. As we increase fitness levels, the body also starts to form more capillaries in order to better oxygenate the blood, thus aiding transfer of energy to the muscles and allowing quicker repair and recovery times as well.
Using the right system
When starting to exercise, energy is produced without oxygen for at least the first few seconds before heart and lungs can catch up with the demands. For the following 5-15 minutes, muscles will use glycogen stores while the body mobilises fats to be broken down to fatty acids for use as energy in the muscles. It's key to have balanced levels of blood sugars at this point so the body is ready for drawing on fat stores as an energy source. If weight loss is the goal - this is why having a warm up before exercise if beneficial for optimising fat burning.
Tips on energy management for sports activities or weight control
For optimising fat burning and greater performance in body and mind, consider the following:
- Only take on complex and processed carbohydrates with a high glycemic value (white bread, white rice, pasta, jacket/mashed potatoes) in smaller quantities and subsidise with unprocessed varieties, ie. whole grains or organic oats plus fresh fruit & vegetables where possible. Carbohydrates are a great source of energy but taking on extra carbs should be for when we really need them - ie. for playing sports and doing endurance activities. The body is good at breaking down the sugars from carbohydrates into an energy source for storage and as the liver only has room for a certain amount, once the muscles have been replenished - everything else will be stored as fat around the body. So it's good to be aware of this fact if weight-loss is your goal.
- Eat protein rich meals, fresh veg and fruit before resistance training - especially if it's the first meal of the day as the metabolism will be working hard to process proteins and will switch to fat stores on the body for it's energy sources. Alternatively, if the morning meal is made up of easy to absorb carbohydrates (ie. bread/toast, sugary cereals and fruit juices) it will be great for quick energy access but the fat stores will take second place as the body uses the newly taken on fast energy carbohydrates sources.
- Make sure to include a 5-10 minute warm-up before having intense workouts to activate the aerobic (ie. fat burning) energy system which helps burn fat while you work out.
Tips on energy management for sports activities or weight control
For optimising fat burning and greater performance in body and mind, consider the following:
- Only take on complex and processed carbohydrates with a high glycemic value (white bread, white rice, pasta, jacket/mashed potatoes) in smaller quantities and subsidise with unprocessed varieties, ie. whole grains or organic oats plus fresh fruit & vegetables where possible. Carbohydrates are a great source of energy but taking on extra carbs should be for when we really need them - ie. for playing sports and doing endurance activities. The body is good at breaking down the sugars from carbohydrates into an energy source for storage and as the liver only has room for a certain amount, once the muscles have been replenished - everything else will be stored as fat around the body. So it's good to be aware of this fact if weight-loss is your goal.
- Eat protein rich meals, fresh veg and fruit before resistance training - especially if it's the first meal of the day as the metabolism will be working hard to process proteins and will switch to fat stores on the body for it's energy sources. Alternatively, if the morning meal is made up of easy to absorb carbohydrates (ie. bread/toast, sugary cereals and fruit juices) it will be great for quick energy access but the fat stores will take second place as the body uses the newly taken on fast energy carbohydrates sources.
- Make sure to include a 5-10 minute warm-up before having intense workouts to activate the aerobic (ie. fat burning) energy system which helps burn fat while you work out.
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