Nutrition, Exercise & Energy

Jan 13, 2011 | By Laura Niedziocha

The human body is an amazing machine, capable of turning food into usable energy for your working muscles and organs. Using three different systems of energy production, your body is able to do almost anything that you demand of it. Proper nutrition, including a well-balanced diet and recovery from exercise, keeps your motor running.

ATP

Adenosine triphosphate, or ATP, is the molecule from which energy for your body is produced. Put simply, all of the energy provided by the nutrients you eat is captured by your body in ATP. In order to produce any movement, the potential energy stored in ATP is liberated.

Energy Systems

Three different energy systems come into play during exercise. Each of the system's goals is to produce ATP. The first system uses creatine inside of the muscle fiber. It produces enough ATP for movements that occur for less than 30 seconds. Nonoxidative energy production picks up where creatine left off. This production of ATP is done without oxygen and uses readily available glycogen stored inside the muscle. Nonoxidative energy production is not sustainable. Oxidative energy production occurs with the help of oxygen and is very sustainable. It is responsible for most of the energy that you produce while exercising.

Exercise and Energy

Your body stores fat and glucose in order to have it readily available for producing ATP. Glucose circulates in the blood and is also stored inside your muscles. Muscle glycogen stores are the first source of nutrients during nonoxidative and oxidative energy production. If you are participating in a sustainable physical activity, your body has the ability to use muscle glycogen, blood glucose and liver glycogen; it can also liberate fat for use as well.

Nutrition

Without proper nutrition during exercise, you will suffer from fatigue. Although your body can use stored fat for energy, this process requires energy. It is best to replace blood glucose by ingesting carbohydrates during strenuous exercise. In a 1992 study published in "Sports Medicine," fatigue related to exercise and carbohydrate intake was analyzed. This study showed that ingesting a high carbohydrate meal three to four hours before exercise and taking in carbohydrates during exercise can improve exercise performance.