Energy Systems and Nutrients

• Carbohydrates break down into glucose and then that is the main fuel for the main cells in the body.
• When the cells are full of fuel the body takes this extra energy and converts it into glycogen.
• Glycogen is a form of energy storage in the body.
• The body holds around 2000 calories worth of energy as glycogen, with around 400 calories stored in the liver and 1600 calories stored in the muscles.
• Glycogen stored in the liver can be used by other organs and cells, but glycogen stored in the muscles can not be shared, it is only used by muscle cells.
• The liver is estimated to store around 400 calories of energy as glycogen, while the muscles are estimated to store 1600 calories of energy as glycogen.
• The glycogen stored in the liver acts as a reserve tank waiting to offer energy to any organs and cells that need it.
• The liver will convert the glycogen back to glucose and send it to where it's needed.
• The glycogen muscle tank will be topped up when he eats but as he keeps moving around and using his muscles the tank will empty until he eats and fills it up again.
• ATP is made up of three things: phosphate (has 3), sugar (Ribose), and base (Adenine).
• When ATP is hydrolysed (energy), it loses one phosphate and turns into ADP, then it has to regenerate a phosphate and then turns back into ATP (A Cycle).
• ATP is like a rechargeable battery that cells use to store and release energy.
• During exercise, the demand for energy in our muscles increases, and ATP plays a crucial role in providing that energy.
• At the very start of exercise, our muscles primarily rely on stored ATP for immediate energy.
• As muscles use the stored ATP for energy, it undergoes a process where one of its phosphate groups is broken off, forming ADP (adenosine diphosphate) and releasing energy.
• Creatine phosphate (CP) comes into play to sustain energy production, especially during short bursts of intense activity.
• Creatine phosphate can quickly transfer its phosphate group to ADP, converting it back into ATP.
• This process helps regenerate ATP rapidly, providing a short-term energy source during activities like weightlifting or sprinting.
• As exercise continues, and the demand for energy persists, the body turns to more sustainable processes like glycolysis and cellular respiration.
• When you start exercising, your muscles use ATP stored in them for the initial burst of activity.
• The aerobic system uses oxygen to break down carbohydrates and fats to produce energy.
• The aerobic system is more efficient for endurance activities.
• The anaerobic system mainly relies on stored glucose (sugar) in your muscles.
• The breakdown of fats into energy involves lipolysis, where triglycerides (the storage form of fat) are broken down into glycerol and fatty acids.
• Glycolysis breaks down glucose (sugar) into pyruvate, producing ATP.
• Cellular respiration, which takes place in the mitochondria, further extracts energy from pyruvate, generating a larger amount of ATP.
• Aerobic Energy System: For longer, sustained activities like jogging or cycling, your body switches to the aerobic system.
• Fat oxidation refers to the process by which the body breaks down and utilizes stored fat for energy.
• The relative contribution of fat versus carbohydrates to energy production can vary depending on factors such as exercise intensity, duration, and an individual's fitness level.
• Anaerobic Energy System: This system kicks in when your body needs quick bursts of energy but can't supply enough oxygen to the muscles in time.
• During periods of low-intensity physical activity or when the body is in a fasting state, fat oxidation becomes a significant source of energy.
• For prolonged and aerobic exercises (activities requiring oxygen), the body relies more on cellular respiration, which is an oxygen-dependent process.
• Moderate Protein: Protein intake is moderate, comprising about 20-25% of daily calories, with protein sources like meat, poultry, fish, eggs, and dairy.
• Long-term adherence to a strict ketogenic diet may pose challenges in terms of nutrient intake and dietary variety.
• The balance between fat and carbohydrate utilization can shift depending on factors like exercise intensity and duration, diet, and overall metabolic health.
• A ketogenic diet may not be suitable for everyone, particularly individuals with certain medical conditions, such as pancreatitis, liver disease, or disorders of fat metabolism.
• The primary goal of a ketogenic diet is to induce a state of ketosis, where the body shifts its metabolism to primarily burn fats for energy instead of carbohydrates.
• A ketogenic diet, often referred to as keto, is a high-fat, low-carbohydrate diet that has been shown to help some individuals lose weight.
• Weight Loss: The diet can lead to significant weight loss, primarily due to a reduction in calorie intake and increased fat burning.
• name two Anaerobic energy systems