Have you ever wondered what your body is doing while you workout? Where does the food you eat go? Your body takes the food you eat and breaks it down into a usable fuel source. Let’s go over a quick and basic overview of what your body is doing while you exercise!
The food you eat can be broken down into three macronutrients: protein, carbohydrates, and fat. Your body will convert carbohydrates and fats into adenosine triphosphate (ATP), and proteins will be broken down for use in tissue repair and the synthesizing of enzymes and hormones. ATP is what your body is using as fuel, and it has three different ways to get it which can be broken down into immediate, quick, and long lasting.
The immediate source of ATP is known phosphocreatine. Phosphocreatine is stored in your muscles and can quickly convert over to ATP as you begin your workout. This conversion happens right away, and very quick. The downside of the immediate source of ATP is storage. Your muscles cannot store an unlimited supply of phosphocreatine to fuel your workout, on average you will only have a few seconds of ATP usage from this path.
Next, your body will start using the quick source of ATP known as glycogen. This source of ATP works primarily from the carbohydrates you eat. The carbohydrates are converted to glycogen or glucose, which is turn converts into ATP. This process is relatively quick and will kick in about the time the phosphocreatine runs out. As with the first source, this source is also limited. Glycogen conversion will last about 2 min, and will also create lactic acid (lactate) which is a waste product that will fatigue your muscles.
The immediate source of ATP is known phosphocreatine. Phosphocreatine is stored in your muscles and can quickly convert over to ATP as you begin your workout. This conversion happens right away, and very quick. The downside of the immediate source of ATP is storage. Your muscles cannot store an unlimited supply of phosphocreatine to fuel your workout, on average you will only have a few seconds of ATP usage from this path.
Next, your body will start using the quick source of ATP known as glycogen. This source of ATP works primarily from the carbohydrates you eat. The carbohydrates are converted to glycogen or glucose, which is turn converts into ATP. This process is relatively quick and will kick in about the time the phosphocreatine runs out. As with the first source, this source is also limited. Glycogen conversion will last about 2 min, and will also create lactic acid (lactate) which is a waste product that will fatigue your muscles.
That brings us to the final source of ATP, the long term respiration source called breathing! The oxygen brought in from breathing works with the waste from the glycogen conversion to create more ATP. At this point, your body will start using the fats from your diet to create ATP. Breathing also helps the first two sources to replenish, which is why you continue to breathe heavy once you finish your workout. This source will kick in after the glycogen has been depleted, but unlike the other two sources, it can last for a very long time. The amount of time you can use respiration as your ATP source depends on your cardiovascular fitness. That means you can train to improve your body’s usage of fuel!
If you are pushing your training too far and have pushed yourself past your respiratory limits or used up all your carbohydrates and fats, you will begin to use protein as a fuel source. You want to avoid getting into this state, since it will start to use the protein saved in your muscles for tissue repair. This will negatively impact your muscle recovery and muscle building.
As a closing note, eating more macronutrients than you need, like more carbohydrates, will result in the excess carbohydrates being stored as body fat. More nutrients does not mean more ATP! ATP will only be converted as you require it.
References
Any plans for a typical example of a meal plan to balance fuel and exercise level to reduce fat storage?
ReplyDeleteGetting into a meal plan will vary depending on your goals and your exercises.
DeleteA basic example will be someone who does a mix of cardio and weight training, isn't trying to loose weight and isn't trying to build muscle mass. This person will eat as many as calories as needed to maintain his weight. Here's a good calculator http://www.bodybuilding.com/fun/macronutcal.htm
The next important thing for this person to look at is the macro nutrient breakdown (carbs, protein, fats). Typically, people should aim for 55% carbs, 25% protein, and 20% fat. Our imaginary person will play with these numbers depending on his training. On heavy endurance training days, he might do 60% carbs, 20% protein, and 20% fat. On weight training days, he might do 50% carbs, 30% protein, and 20% fat.
Here's a place to help you get an idea on your macro nutrients ratio http://www.bodybuilding.com/fun/macronutrients_calculator.htm
Can you tell I like bodybuilding.com?