Energy systems are the body's health and muscle

 

Energy System

If you know the energy system right away, there is no muscle loss. As important information for understanding nutrition intake and understanding movement patterns in building muscle, it is recommended to read even if the content is somewhat difficult.

This is information you should know.

Nutrition and energy

• Energy is the driving force that provides the power to do work or activities. Just as an energy source such as electricity is required to run a fan and an energy source such as gasoline is required to run a car, humans also need ATP. A chemical energy source is required.
• We move and act by the action of muscle movement (muscle contractility). Therefore, for us to move and be active, the muscular system needs an energy supply.
• To supply energy, food is eaten, and the food eaten is made into chemical energy (chemical action), and this chemical energy is converted into biological energy according to biological activities and is used.
• To supply an energy source, you have to eat food first, and the food you eat goes through the digestion and absorption process in the body to provide the energy necessary for human activity through metabolism. . 1g of carbohydrates can provide about 4kcal, 1g of fat can provide about 9kcal, and 1g of protein can provide about 4kcal.
• In particular, carbohydrates are converted into glucose and used as energy, and since the brain, nerve cells, and red blood cells use glucose as the main energy source, maintaining a certain level of blood sugar is necessary for life activities.
• Excessive intake of foods such as carbohydrates, fats, and proteins is converted into fat and accumulated in the body. (If nutritional intake is stopped or if you exercise for a long time, fat is pulled and used as energy.)
• Especially, if you exercise too much or intake of carbohydrates is insufficient, the body breaks down protein and converts it into glucose to supply energy and use it as energy, which causes muscle loss. Therefore, if you exercise a lot, increasing your carbohydrate intake will help prevent muscle loss.
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• For example, if you fast to lose weight, the supply of carbohydrates in the body becomes insufficient, so the amount of carbohydrates in the body is broken down into proteins in the muscles and used as energy. At the same time, body fat is also broken down.
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• Of course, in this case, there is weight loss, but since the actual muscle mass has been reduced, the basal metabolic rate will also decrease by the amount of the reduced muscle mass. (Should increase the basal metabolic rate as much as a lot of muscle mass because muscle activity energy consumption and increase the basal metabolic rate high and even calorie consumption would be in favor of a diet.)
• This is the case of prolonged exercise such as marathons as Likewise, exercise Carbohydrates will be depleted, and the protein in the muscles will be used as energy, which will cause muscle loss.
• Therefore, it is important to increase the energy supply through food intake to increase efficiency, so it is important to increase the energy supply through food intake to improve exercise performance and prevent muscle loss by consuming the necessary amount of carbohydrates required for energy supply during exercise. can be.

Energy system

• Since it is a very complex part, I will explain it with an example to make it easier to understand.
• Just like the fuel of a car is gasoline, the fuel of a person is ATA.
• Energy is used as the muscles move, so fuel (ATA) is put into the muscles, and you can exercise and perform physical activities with the power of that fuel.
• Usually, fuel (ATA) is made from the breakdown of glucose by the food we eat (carbohydrates, fat), but the food we eat is not directly used as fuel (ATA). For the food you eat to be converted into fuel (ATA), your cells breathe through activity or exercise, and fuel is created through chemical reactions.
• However, the time the cells undergo chemical reactions while breathing is 10 seconds after exercise. This means that the food you eat right away (the material made from the breakdown of glucose) cannot be used as fuel (ATA).
• That's why you need fuel to put into your muscles for 10 seconds. At this time, the fuel (ATA) stored in the muscle is used, but the fuel (ATA) stored in the muscle is filled in a very small amount, so if you exercise, it will be consumed and disappear in 3 seconds. So you'll have to put fuel into the muscles that can be used for a few more seconds again.
• The muscle is filled with a substance called creatine phosphate, and since this substance is in the muscle (close distance), it is a material that can directly make fuel (ATA) and put it into the muscle. So, it is to decompose readily available materials (creatine and phosphoric acid in muscle) to make fuel (ATA) and put it in immediately.
• After 10 seconds, the fuel (ATA) made from the breakdown of glucose in the food you eat is used as energy, and after 15 minutes, it is used by making fuel (ATA) using the fat stored in the body.
• Did you understand? Then, based on the full-scale theory, I will explain the energy system.
• There is an energy charging factory called 'mitochondria' in muscle cells, and it plays a role in converting chemical energy that we eat and oxidize into biological energy necessary for biological activities.
• The bioenergy created goes into the ATP storage in the muscles, supplies energy to each part of the body, and when discharged, the mitochondria recharges energy again and store it in ATP to supply energy.
• To explain precisely in theory, the food we eat is oxidized (digested, absorbed) in the body and released as chemical energy.
• For chemical energy to be used as bioenergy, chemical energy is to be used as energy by making a compound called ATP (adenosine triphosphate) through bio metabolism or kinetic metabolism.
• The ATP produced in this way is mainly stored in muscle cells and can be used immediately after exercise.
• Therefore, to continue muscle contraction activity, ADP is resynthesized into ATP and supplied for an additional 10 seconds. energy supply), and in aerobic exercise, energy is supplied to the aerobic system (food eaten -> energy supply by burning body fat).

[Reference] ATP (Adenosine triphosphate): 

As adenosine triphosphate, it is an important substance involved in energy storage, supply, and transport. ATP acts like money (money) of energy. It decomposes food into chemical energy, stores it in the muscles from ADP to ATP, and releases the stored ATP into ADP whenever energy is needed to create energy. is to pay.

In other words, it can be understood as a form of spending money by saving (ADP->ATP storage) the money received from work and withdrawing it whenever necessary (ATP->ADP release).

[Reference] ADP (Adenosine double phosphate):

ADP is a decomposition product from which phosphate is removed from ATP. It is called adenosine diphosphate and is reused as ATP. It is an important substance required for the energy metabolism of ATP. In other words, ADP puts energy existing in various forms into ATP that is newly created so that it can be used as energy.

Classification of energy systems according to the type of motion

• Depending on the time of exercise, ATP is required for muscle contraction and relaxation by exercising and exerting force. Without ATP, the body cannot move or contract one's muscles. there is. Therefore, for continuous muscle contraction and repetition, energy must be continuously re-supplied or another type of energy source must be used.
• As the type of human activity and exercise varies according to the type of exercise, the energy system is also adjusted to various human activities. So the energy system will be different too.
• The energy system can be divided into three stages according to the type of motion: â‘  anthropogenic system (ATP-PC system) â‘¡ lactate system (Lactate system) â‘¢ aerobic system Energy is supplied through the process of making it, and the muscles move.
• In other words, because the basic amount of ATP is small, it is consumed within 3 seconds of the start of exercise. is going to be
• At the beginning of the exercise, energy is used as 'creatine phosphate', and when the exercise time is prolonged, the muscle is moved using the energy (lactic acid or public acid) produced by the breakdown of glucose and fat.
• In other words, at the beginning of exercise, energy is supplied in the order of ATP > creatine > gluconeogenesis > lipolysis, and as exercise time increases, the energy supply ratio changes in the order of lipolysis > gluconeogenesis > creatine > ATP.
• Therefore, the shorter the exercise time and the more intense the exercise, the higher the proportion of ATP and creatine used as energy sources. The percentage used will increase.
• Let's take running as an example to see how the energy system works.
• When you start running for the first time, it takes out ATP in your muscles for about 3 seconds and uses it as energy. And for the next 8 to 10 seconds, creatine phosphate in the ATP-PC system is decomposed to supply energy.
• This ATP-PC system is an energy system mainly used by the muscles of athletes such as 100-meter running or weightlifting, which requires strong power in a short time.
• When the duration of exercise is prolonged, energy is supplied to the carcinogen-lactic acid system, which is the energy system mainly used for anaerobic exercises such as strength training and exercise such as medium-distance running and short-distance swimming.
• And when the exercise time is continuously prolonged, the aerobic metabolism process starts, and energy is supplied to the aerobic system, which is an energy system mainly used for low-intensity exercise that requires endurance and a long time, such as long-distance running.
• Therefore, weightlifting, sprinting, and strength training require power and strength, which require instantaneous muscle explosive power, operating as energy systems used in anaerobic exercise, which are the ATP-PC system and the lactic acid system.
• On the other hand, cardiorespiratory endurance exercises such as running, aerobics, walking, and cycling, which are exercised for a long time at low intensity, operate as an energy system used for aerobic exercise. The exercise system that creates the aerobic system is the aerobic system.
• Therefore, aerobic exercise uses high energy, and as the time of aerobic exercise increases, energy use and body fat breakdown also increase. However, as the duration of the aerobic exercise increases, the energy used in the muscles increases, and thus the muscle loss increases as well.
• In the case of strength training, as it is a high-repetition type of exercise, the longer the exercise time, the greater the aerobic exercise level with the energy ratio of lipolysis > glucose breakdown > creatine > ATP, and the occurrence of muscle loss will increase that much.

3 processes of ATP production

1. Phosphorus system (ATP-PC system):

• In our muscles, we have liquid ATP that can be used immediately. Therefore, to continuously supply ATP, it is necessary to break down creatine phosphate in the muscle and convert it back into ATP.
• In other words, when you start exercising, energy is not supplied through cellular respiration using oxygen from the beginning. So, at the beginning of the exercise, a small amount of ATA in the muscle is drawn in, and energy is immediately supplied for the first 3 seconds, and when this is consumed, the creatine-phosphate stored in the muscle is broken down again to form ATA to supply energy. System (ATP-PC). (It is consumed as energy within about 10 seconds.)
• In other words, the phospholipid process (ATP-PC system) is an instantaneous form without going through a complex chemical reaction, and because both ATP and PC are stored in the muscle, the intramuscular It is possible to supply energy by quickly pulling it out of the
• Although the ATP-PC system has the advantage of being used because energy is mobilized very quickly since it is a limited ATP energy source used for high-intensity exercise (strength exercise, sprinting) within a short time, time elapses more than 10 seconds From then on, it will be operated with a new ATA energy system such as the lactic acid system or the aerobic system depending on the type of exercise.
• Usually, the ATP-PC system is used at the beginning of exercise and the maximum intensity point (MAX), and it synthesizes energy at an anaerobic level and is the fastest energy source. Creatine supplementation is what is used to increase the capacity of this ATP-PC system.

[Reference] The action of the phospholipid system (ATP-PC system): 

The energy released when creatine phosphate (phosphocreatine) is decomposed is resynthesized into ATP, that is, PC (creatine phosphate, phosphocreatine) is converted to C It is an anaerobic energy system in which the energy released when decomposed into (creatine) and Pi (phosphoric acid) combines ADP and Pi (phosphoric acid) to form ATP. [Reference] Creatine and phosphoric acid intake Creatine: A person weighing 70 kg has about 120 g of creatine in the body, 95% of which is stored in the muscles, 50% from the food consumed, and 50% from the body. It makes its creatine. Creatine is abundant in meat and fish, and the amount of creatine ingested from food is generally 1 to 2 g per day. And our body (liver, kidney, pancreas, etc.) uses 3 amino acids (glycine, arginine, methionine) as ingredients to produce 1 to 2 g of creatine. Creatine that is ingested in food or made in the body is combined with phosphoric acid in the muscles to exist in the form of creatine phosphate (phosphocreatine, phosphocreatine). In general, creatine is believed to be sufficient just from food intake and from the body's production. 

Phosphoric acid:

• The acid formed when phosphorus pentoxide is hydrated when phosphorus is burned is called phosphoric acid. Phosphoric acid plays a role as an energy carrier by forming major components necessary for the composition of living things, such as nucleic acids, phosphoproteins, and phospholipids, and by forming high-energy phosphate bonds.
• In addition, it helps the growth of bones and teeth of the body and plays a role in the efficient use of other nutrients in the conversion of carbohydrates, fats, and proteins. Foods high in phosphorus are found in milk and dairy products, meat, and fish.

2. Lactate system:

• When exercise time exceeds 10 seconds, ATA energy is supplied to the lactic acid system, and glucose (glucose) is decomposed and converted into lactic acid (Lactate) to make ATA.
• To make ATP through the lactic acid system process, about 12 chemical reactions are required, so energy is supplied at a slower rate than the phospholipid system (ATP-PC).
• It produces ATA energy that can last for about 1 to 3 minutes (average 90 seconds) and is an energy system that is applied to short-distance swimming or medium-distance running that takes about 90 seconds, and strength training (anaerobic exercise) that requires strength.
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• Since the lactic acid system does not require oxygen, the cardiopulmonary burden is less compared to aerobic exercise, which requires moving the heart and lungs together. Therefore, lactic acid is only known as a substance that causes fatigue, but lactic acid is also a very important substance for energy.
• Lactic acid is excreted in urine and sweat, automatically destroyed, or converted to protein, but most of it is regenerated as an energy source.
• During exercise, our body releases energy, and in this process, the amount of ATP (an organic compound that plays an important role in energy metabolism) in muscle cells increases. At this time, lactic acid is generated without oxygen being supplied.
• So, lactic acid is not generated during aerobic exercise but is an anaerobic energy system that occurs at the level of anaerobic exercise such as strength training, using only carbohydrates as an energy source.
• For reference, when you ingest food such as carbohydrates, fats, and proteins, it is converted to glycogen (temporary energy storage) and supplies the energy necessary for life or exercise when needed. Energy is managed by a system that is stored as (Fat acts like emergency food)
• At this time, glycogen stored in the muscle is broken down to supply glucose, a process called glycolysis. According to the type of exercise, these glycolytic actions are converted into two substances: dermal leucic acid (in the case of aerobic exercise) or lactic acid (in the case of anaerobic exercise).
• That is, when glucose is broken down, it is divided into pyruvate or lactate and converted to pyruvate during anaerobic level exercise and into lactic acid during anaerobic level exercise.

[Reference] Pyruvate: 

• A substance that is produced in the process of decomposition of glucose and respiration. It is involved in the synthesis and decomposition of carbohydrates, fats, and proteins in the body.
• Therefore, the anaerobic and aerobic metabolism is determined by how glucose is decomposed, and when glucose is converted to pyruvate, it participates in aerobic metabolism, and when it is converted to lactate, it participates in anaerobic exercise, and at the same time, It will cause fatigue.
• Therefore, to continuously repeat the muscle contraction process or to exercise or work, it is important to continuously supply the necessary energy through carbohydrate food intake. will do
• Energy production for muscle activity is largely dependent on carbohydrates and fats. In particular, since strength training is anaerobic exercise, carbohydrate intake is important as an energy source before exercise, and it is not efficient to consume fat and protein before exercise.

[Reference] Glycogen vs Glucose

• Glycogen: Glycogen is an aggregate of glycogen (glucose), which is stored in the liver in a readily available form, which is broken down and used as energy when needed.
• Glucose: It is called glucose, and as a compound of carbohydrate metabolism, 270 kcal per molecule is stored in the form of ATP.
• When you eat nutrients with calories such as carbohydrates as food, they are digested and absorbed by the human body, converted into a chemical substance called glucose (glucose), which is stored as glycogen in muscle cells or liver and is supplied as energy during exercise.
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• When the blood glucose concentration decreases to a certain extent, the glycogen stored in the liver is converted back to glucose and the blood sugar concentration is maintained at a constant level. If these organs are abnormal, the blood sugar control becomes unstable and diseases such as hypoglycemia or diabetes occur.

3. The aerobic system (The Oxygen, or Aerobic System): 

• After two minutes of exercise, the body supplies oxygen to the muscles, and glucose is supplied as energy through a process called aerobic metabolism.
• It is a system in which glycogen (glucose) is decomposed and converted to pyruvate. Energy metabolism is performed through cellular respiration using oxygen, and it is resynthesized into ATP using glycogen and fat as energy sources.
• In the aerobic metabolism process, not only the carbohydrate food consumed but also the fat and fatty acids stored in the muscle can be broken down to make ATP., which causes muscle loss.
• In other words, if the exercise time is prolonged due to low-intensity exercise, glycogen is used for ATA energy up to about 15 minutes, and after that, the energy generated by oxygen burning body fat is used. (The longer the exercise time, the higher the rate of using body fat for energy.)
• The aerobic system produces a large amount of ATP while removing lactic acid, so there is no fatigue due to by-products. It is an energy system mainly used for cardiopulmonary endurance exercise or low-intensity exercise. (jogging, walking, marathon, etc.)
• Aerobic exercise, such as the aerobic system, is an exercise that burns fat by blowing oxygen into the body. Doing so will help you lose body fat as well as recover from fatigue.