Energy Sources for Physical Performance Nutrients Energy Production Energy Systems
Nutrients For Energy • Carbohydrates (CHO) • Stored as glucose in blood and as glycogen in muscles • Fats • Stored as fatty acids in blood and triglycerides in muscles • Protien • Stored as amino acids around the body
Nutrients For Energy At rest energy production uses 2/3 fats and 1/3 CHO. This is because O2 delivery is not a problem and fat requires lots of O2 to be broken down. As intensity increases CHO becomes main source because it is easier to convert to energy and requires less O2.
ATP ATP (Adenosine Tri Phosphate) is an energy rich molecule which is the energy currency of the body. It is produced three ways: ATP – PC System (Anaerobic: without O2) Lactic Acid System (Anaerobic: without O2) Aerobic System (Aerobic: with O2)
The ATP – PC System Adenosine P P P P Adenosine P P Phosphate Creatine P P P Adenosine • ATP-PC system uses ATP already stored in muscles and is instant. • It lasts up to 1o seconds. • It is for high intensity activity (90-100%). • Phosphate Creatine is required to reattach the Phosphate. The breaking off and reattaching of the Phosphate molecule is what produces energy
The Lactic Acid System Chemical reactions in the body breakdown glycogen without Oxygen. Lactic Acid is produced which causes fatigue Lasts up to 90 seconds Is for high intensity activity (80-90%)
The Aerobic System Chemical reactions in the body breakdown glycogen with Oxygen. No fatiguing by products Last for 2 hours plus. Is for sub-maximal activities (below 80%)