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Title: Energy Systems and Food Fuels
Description: These notes are about the body and how it breaks down food into 3 sources of fuel: fat, protein and CHO.
Description: These notes are about the body and how it breaks down food into 3 sources of fuel: fat, protein and CHO.
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ENERGY SYSTEMS AND FOOD FUELS
Intensity
Total Event
Duration
Food Fuel
Aerobic
Rest
DOMINANT Energy
system
Submaximal (<80%)
30 secs
Aerobic
Submaximal
30 mins
Aerobic
Glucose and
FFA’S
Glucose and
FFA’s
CHO
Submaximal
3+ hours
Aerobic
FFA’s
Maximal
1-3 secs
Stored ATP
Maximal
5 secs
ATP-PC (stored in
muscles)
ATP-PC
Maximal
30 secs
Lactic Acid
Maximal
75 seconds
Remaining stored
ATP
PC
CHO
50% ATP-PC and Lactic CHO
Acid
50% Aerobic
The body breaks down food into 3 sources of fuel: fat, protein and CHO
Our three fuel sources provide different amounts of energy are the following:
- Fats = 38kj per gram
- Carbohydrates = 17kj per gram
- Protein = 17kj per gram
Recommended dietary intake:
- CHO: 55-60%
- Fats: 20-30%
- Proteins: 10-15%
FATS:
- Second fuel option during exercise, concentrated source used during rest and prolonged
sub-max exercise (70-75% max intensity)
...
- Fats are broken down and transported as free fatty acids and stored as triglycerides as
concentrated stores in the muscles and adipose tissue
...
There are two types of fats
• Saturated: These are the bad fats found in cheese, milk and bacon that contain cholesterol
that can lead to cardiovascular problems
...
They produce HDL’s (high-density lipoproteins) which are
good because they get rid of LDL’s (low-density lipoproteins)
PROTEINS:
- Needed to help in the formation, growth and repair of body cells
...
- Help in the repair and recovery o damaged tissues such as muscles
...
(Enzymes are proteins, and
all chemical reactions in the body rely on enzymes including making energy
...
- They are found in the muscles
...
CARBOHYDRATES:
- Most readily available source of energy for working muscles, they are the preferred source
of fuel
...
- CHO broken down into glucose and stored in the muscles and liver as glycogen, excess
stored in adipose tissue
...
- CHO is found in pasta, breads, rice, cereal and fruit
...
- Glucose/glycogen=fuel, carbohydrates=food
...
High GI foods are those which are rapidly digested and absorbed, and are often most useful
as a dietary recovery strategy as they impact blood glucose levels quickly
...
- These cause a suppression of free fatty acids which causes a greater reliance on glycogen
stores which results in faster depletion
...
They impact blood glucose levels
slower and are more controlled
- When consumed prior to participating in endurance activities lasting longer than 60minutes,
will lead to minimal changes in blood glucose levels and insulin being secreted
...
- Low is better for pre-event activities and in your general diet; slower digestion provides you
with sustained energy and feeling of fullness for longer
...
Glycogen sparing is a long-term adaptation due to aerobic training that allows fats to be
used more readily and earlier during performances, resulting in the preservation of the
glycogen stores, and hence resulting in better performances later in the activity when
oxygen becomes scarcer
...
Hitting the wall is when endurance events deplete glycogen stores in the body, and the body
must then use fats as an energy source to continue the activity
...
Title: Energy Systems and Food Fuels
Description: These notes are about the body and how it breaks down food into 3 sources of fuel: fat, protein and CHO.
Description: These notes are about the body and how it breaks down food into 3 sources of fuel: fat, protein and CHO.