P E A I H E A LT H Y E AT I N G PA C K
Energy Systems
LESSON 8
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Energy Systems: Fueling Your Muscles
ANAEROBIC
ATP-PCr system
Maximum: 15-20 s
100 m sprint, weight lifting
Anaerobic glycolysis (lactic acid system)
Duration: 30 s – 2 min
400 m sprint
Aerobic glycolysis (aerobic system)
Duration: Unlimited
Marathon
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
Aerobic or Anaerobic?
Aerobic System
•
Mainly used during endurance events like marathons.
•
Can be activated in events from 5 minutes to severalhours: 10km run, Football, 10km Cycling.
Anaerobic
ATP-PCr system
•
Very short burst of very intense exercise.
•
Lifting a very heavy weight.
Lactic Acid System
•
Strenuous or intense exercise longer than 15 seconds.
•
200-400m sprint or 50m swim.
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
Energy systems - activities
Activity
ATP-PCr (%)
Marathon
Anaerobic glycolysis (%)
Aerobic glycolysis (%)
5
95
100m
98
2
1 mile run
20
55
25
3 mile run
10
20
70
6 mile run
5
15
80
50m swim
98
2
200m swim
30
65
5
1,500 swim
10
20
70
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Comparison of energy systems
System
Power(Rate of ATP production)
Capacity
Fuels used
ATP-PCr
Very high
Very low
Phosphocreatine Stored ATP
Anaerobic glycolysis
High
Low
Blood glucose
Liver & muscle glycogen
Aerobic glycolysis
Low
Very high
Blood glucose
Liver & muscle glycogen
Fat
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
The ATP-PCr System
•
ATP is a molecule stored in muscles.
•
It can be broken down to form ADP.
•
Energy is released as ATP becomes ADP.
•
PCr (phosphocreatine) can be split into phosphate and
creatine.
•
This split releases energy.
•
This energy is used to turn ADP back into ATP.
•
The ATP can now be used again for fuelling muscles.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
The ATP-PCr System
•
The recycling of ATP is temporary and only lasts about 10
seconds.
•
This is why this system is typically used in short bursts of
energy.
•
A short rest allows recovery.
What sports use the ATP-PCr System?
•
100m sprints
•
Powerlifting,
•
Javelin
•
Shot put throwing
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
The Lactic Acid System
•
Also known as Anaerobic Glycolysis.
•
Glycolysis means splitting glucose into energy.
•
Glucose can be split into energy with or without oxygen.
Anaerobic Glycolysis
Glycogen
Glucose
•
Without oxygen, splitting glucose leads to a build up of lactic
acid.
•
Too much lactic acid can cause muscle pain and interfere with
Pyruvic acid
Insufficient Oxygen
muscle contraction.
•
Can be used for up to 2 minutes.
Lactic Acid
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
The Lactic Acid System
•
The build up of lactic acid from this system means that it
can be used for up to 2 minutes.
•
Used for short burst of high-intensity exercise.
What sports use the lactic acid system?
•
400m sprinting
•
Circuit training
•
200m Swim
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Aerobic System
•
Uses glucose and oxygen to produce energy
•
Glucose stored in muscles and liver and taken during exercise
•
Slower to produce energy than the other systems
But
•
Produces the most amount of energy
•
Can sustain energy production for longer.
What sports use the aerobic system?
•
Marathon Running
•
Long distance cycling (e.g.Tour de France
•
1500m swim
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
How the Systems are used
•
The ATP-PCr and lactic acid systems are used to power allout exercise for up to 2 minutes.
•
ATP-PrC and lactic acid system provide immediate energy.
•
Continued exercise then places demand on the aerobic
system.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Fuelling Your Energy: Carbohydrate
•
Stored as glycogen in muscles and liver.
•
Used for fuel during exercise: aerobic andanaerobic.
•
Can be taken during endurance exercise to provide extra
energy.
•
Need to include some carbs at every meal to keep muscles
fuelled.
•
Cutting carbs reduces theamount of fuel you can store and
reduces exercise performance.
•
Need a balanced diet with foods from all food groups.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
How Much Carb do I need?
Situation
Recommended Carbohydrate Intake
Light Activity (3-5 hours per week)
4-5 g per kg body weight/day
Daily refuelling needs for training programs less than 60-90 min per day
or low intensity exercise
5-7 g per kg body weight/day
Daily refuelling needs for training programs greater than 90-120 minutes
per day
7-10 g per kg body weight/day
My weight is_______________kg
My carbohydrate requirement is___________g
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Energy Requirements
Energy Requiremnet for different intensity sports
Intensity
Examples
Energy Required (cal/hr)
High intensity short duration
Track runners, swimmers, sprint cyclist
1074 - 1289
501 - 788
856 - 1146
Moderate intensity long duration
Marathon, football, cyclists, skiers
573 - 716
573 - 644
430 - 752
358 - 644
Moderate to low intensity
Walking, jogging, badminton, basket ball
179 - 465
430 - 501
322 - 501
322 - 573
Low intensity long duration
Tennis, golf
430 - 573
251 - 322
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Eating Before Exercise
•
High carb meal 2-4 hours before exercise.
•
This maximises storage of glycogen/glucose in muscles
and liver.
•
Should be low in fat.
•
A high fat meal takes longer to leave your stomach.
Choose:
•
Breakfast cereals with low fat milk and fruit.
•
Toast with banana.
•
Pasta with tomato-based sauce.
•
Sandwich with lean meat and salad.
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
Carbs During Exercise
•
Supplementing with carbs during exercise boost
performance and endurance.
•
Useful during all types of exercise.
•
Carbs provide instant fuel and can help to spare muscle
glycogen.
What to choose?
•
Sports drinks.
•
Sports gels.
•
Practice using these during training.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Carbs After Exercise
•
Eating carbs immediately after exercise helps to re-fuel
muscles for your next training session.
•
You will store more glycogen if you eat carbs within 30-120
minutes of finishing training.
•
Low fat milk & banana.
•
Yoghurt drink.
•
Bagel with cream cheese.
•
Sandwich with lean meat.
•
Breakfast cereal with low fat milk and fruit.
•
Sports drinks.
Try to get your carbs from food as much as
possible: you get better overall nutrition this way.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Protein and Exercise
•
Protein is essential for building and maintaining muscle.
•
Some athletes need slightly more protein e.g. strength
athletes.
•
However, you will get the protein you need from eating a
balanced diet.
•
Protein supplements are not recommended for athletes
under 18 years
Get protein from:
•
Lean meat, fish, chicken
•
Beans, lentils nuts
•
Milk, cheese, yoghurt
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Do eat some protein after training to help repair
muscles.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
Protein & Carb Snacks for After Training
•
Ham, turkey or tuna sandwich.
•
Yoghurt drink.
•
Fruit smoothie (fruit juice, milk and yoghurt).
•
Homemade sports drink with skimmed milk powder.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems
Fueling Energy Systems
•
Carbohydrate is the key fuel for energy systems.
•
Used in both aerobic & lactic acid systems.
•
Have carbs at every meal.
•
Fuel muscles by having a high carb snack before & after
training.
•
Maintain a balanced diet.
•
Avoid fad diets that cut out whole food groups.
•
Remember to hydrate.
L e s s o n 1 - Ph ysi ca l A ct i v i t y, N u t r i t i o n & Hea l t h
P E A I H e a lt hy E a t ing Pa ck - L esson 8 : Energy Systems