Peak Performance & Your Body's Energy Systems - By: Neal Spruce

Maximizing Energy Stores Helps Delay Fatigue

In order for our bodies to utilize the energy stored in food, we must first extract it through digestion and store it so we can continually draw on it to produce the energy molecule that drives all movements of the body - ATP. In other words, we consume energy, store it, use it and deplete the supply. Once we eat the cycle begins again. The goal of the athlete is to have a relatively empty stomach while the energy stores are full at the start of competition or training. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity.

Phosphocreatine Energy System

Fully loading the phosphocreatine energy system is important to athletes who perform high intensity (anaerobic) activities such as weightlifting, certain track events, football or other sports that include sprint-type activities. This system is responsible for producing the ATP that is used during the first 10-15 seconds of strenuous movements, after which the stores are depleted. Creatine phosphate is a naturally occurring compound used in this system to maintain ATP production. By loading as much creatine as the system will hold, we can delay depletion and speed up the regeneration of ATP. Doing so has been shown to enhance performance in certain sports. Weight gain due to water and increased muscle size are common with creatine use and may be beneficial for certain athletes. However, in some sports, any potential benefits from creatine use may be offset by weight gain. To load the phosphocreatine system, it would be necessary to consume unrealistic quantities of meat to achieve maximum levels. Because this is impractical, supplementation has become the preferred and acceptable method. Hundreds of research studies have established the safety and performance benefits of creatine supplementation. To date, there is limited information regarding the use of creatine among youth athletes and therefore it's not recommended for this group. Below is the position of the International Society of Sports Nutrition on the use of creatine supplementation:

It is the position of the International Society of Sports Nutrition that the use of creatine as a nutritional supplement within established guidelines is safe, effective, and ethical. Despite lingering myths concerning creatine supplementation in conjunction with exercise, CM (creatine monohydrate) remains one of the most extensively studied, as well as effective, nutritional aids available to athletes. Hundreds of studies have shown the effectiveness of CM supplementation in improving anaerobic capacity, strength, and lean body mass in conjunction with training. In addition, CM has repeatedly been reported to be safe, as well as possibly beneficial in preventing injury. Finally, the future of creatine research looks bright regarding the areas of transport mechanisms, improved muscle retention, and treatment of numerous clinical maladies via supplementation.

Glycolytic Energy System Glycolysis is the breakdown of stored carbohydrates (glycogen) for energy. This system is directly responsible for the production of ATP during moderate to high-intensity exercise longer than 10 to 15 seconds and also helps fuel endurance activities. Filling this system to capacity can dramatically delay the onset of fatigue for almost all training/events lasting longer than one hour including repeated short bouts of high intensity activity (e.g. soccer, football, basketball, etc.). This translates into less fatigue, higher quality workouts and improved performance. The quantity, type (whole food vs. liquid) and timing of carbohydrate intake must all be considered in order to fill this system without experiencing stomach upset or other adverse effects. Appropriate pre and post-training snacks can effectively top off energy stores and maximize recovery. Among trained endurance athletes, carbohydrate loading is common practice because of the proven performance benefits.

Below is a basic outline on meal timing and carbohydrate amounts per pound:

Pre & Post-Training/Event Snacks

- Your pre-training snack should be consumed 10-40 minutes before activity.
- Your post-training snack should be consumed immediately after the workout or event.
- The pre/post snack is usually in liquid form but you may substitute solid meal. replacements (bars) based on preference, venue and/or convenience, any other appropriate foods (carbohydrate higher than protein with low fat).
- Carbohydrate in a pre/post snacks can range from 0.25 grams to 0.5 gram per pound of bodyweight (¼ to ½ gms/lb). Higher end of the range for long endurance-type activities and lower for strength training or workouts lasting less than an hour.

Large Pre & Post-Training/Event Meals

- Your large pre-event meal should be eaten approximately 2-3 hours before major activity.
- Your large post-event meal should be eaten 1-2 hours after major activity depending on post-training snack (1 hour for <200 calorie snack; 1-2 hours for 200+ calorie snack).
- The large pre/post meal should be solid food made up of approximately 60% carbohydrate, 20% protein, and 20% fat (carbohydrate should be 3 times higher than protein).

Early Morning Training

- If you train soon after rising and have no time for complete digestion of a large meal, make sure you consume a large pre-training type meal as your final meal of the previous day and consume only the pre-workout snack before your workout

By knowing the energy system(s) you use during workouts and events, and properly maximizing your energy stores, you can effectively delay fatigue and reach your peak performance.

Copyright (c) 2009 Neal Spruce

About the Author

Neal Spruce is chairman of the board for the prestigious National Academy of Sports Medicine (NASM) and founder dotFIT, LLC. Neal is a fitness specialist, author, licensed teacher, researcher, bodybuilding champion, personal fitness consultant and speaker. dotFIT is the leading online fitness and weight loss program.

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