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Transcript of Energy Systems
Where does energy come from?
Body can't use food directly for energy
Cells must convert food to ATP
ATP is immediate source of energy
Only a small amount is stored in muscle cells
How do we make ATP?
Body uses 3 chemical systems to convert energy to ATP
The Immediate Energy System
The Glycolytic System
The Aerobic System
Immediate and functions without oxygen
PC cushions the decline of ATP until there is a shift to another energy system
ATP allows for up to approx 12 sec of maximum effort
PC will work for a few more seconds
High Power/Short Duration
or Anaerobic Glycolysis
Series of reactions that use carbs to produce ATP and pyruvate as end products
Preferred energy system for the body for exercise
Pyruvate created can be converted into lactic acid or can be carried into the Aerobic System
2 ATP per 1 glucose
Moderate Power/Moderate Duration
lasts 30 seconds to about 2 minutes
Most complex of the 3. Requires Oxygen
Low power but longer duration
Putting it all together
A basic overview
So how do I burn fat?
lipids function primarily as an energy reserve
Low energy activity
Deplete glycogen stores (run a marathon)
Increase lean body mass!!
Exercise helps too...
Cardio burns fat...right?
Annual sales of sport nutrition products in the US is over $2.7 billion
Enhance weight gain
Promote weight loss
A neat site
Deer Antler Spray?
Powdered form of protein mixed with water, milk or juice
Whey concentrate 29–89% protein
whey isolate is 90%+ protein
Whey hydrolysate is enzymatically predigested and therefore has the highest rate of digestion of all protein types
Some claims on calcium leeching in high doses. Conflicting evidence.
Most abundant amino acid found in muscle
Studieshave shown there to be no significant effect of glutamine on bench press strength, knee-extension torque or lean muscle mass when compared to controls taking a placebo, though another study found that glutamine is beneficial in raising T-helper/suppressor cell ratio in long-distance runners.
We've already talked about this one a lot this semester. Its worth it.
A light meal supplying up to 1000 cal should be eaten about 2 – 4 hours before an endurance event which should consist primarily of carbs (200 grams), contain a little fat and fiber, and a moderate amount of protein.
A meal eaten 1 hour before should be blended or liquid
During activity, you should only need to consume nutrients of some sort (other than water) if your activity exceeds 60 minutes; a variety of foods to choose from
No one size fits all for performance nutrition.
Goals need to be considered to determine nutritional recommendations
one of the most researched supplements
Some evidence implies increased cognitive function
Not banned by any organization
Scientific evidence that short term creatine use can increase maximum power and performance in high-intensity anaerobic repetitive work (periods of work and rest) by 5 to 15%
Means tending to produce heat, and the term is commonly applied to drugs which increase heat through metabolic stimulation
What is ATP?
How to we get ATP?
Know the 3 energy systems and what fuels them.
Examples of activities that use each energy system.
What supplements are safe?
How to get a flat stomach: