Fuels for energy

KEY KNOWLEDGE
(What you will learn) Characteristics and interplay of the 3 energy systems (ATP-PC, anaerobic glycolysis & aerobic system) for physical activity, including rate of production, the capacity of each energy system and the contribution of each energy system Fuels (both chemical and food) required for resynthesis of ATP during physical activity and the utilisation of food for energy Relative contribution of the energy systems and fuels used to produce ATP in relation to the exercise intensity, duration and type.

Fuels for energy

KEY SKILLS
(APPLICATION OF KNOWLEDGE) Describe using correct terminology, the interplay and relative contribution of the energy systems in different sporting activities

Perform, observe, analyse and report on laboratory exercises designed to explore the relationship between the energy systems during physical activity Explain the role of the energy systems play in enabling activities to occur, as well as their contribution to active and passive recovery.

Fuels for energy

Phosphocreatine (PC) a chemical fuel stored at muscles that splits easily to reform ATP for movement
Carbohydrates the bodys preferred fuel during exercise due to quick breakdown and low amounts of oxygen used. Fat a concentrated fuel with high amounts of ATP generated but requiring more oxygen than carbohydrates to release energy. It is the preferred fuel during low-intensity activities. Protein makes a negligible contribution to energy production during exercise (5-10% in prolonged endurance events) and is mainly used for growth and repair

Energy system interplay

All three energy systems operate at once. One is more dominant than the others depending on intensity of activity

The three energy systems contribute energy sequentially in an overlapping way, depending on the activity and exercise type

Energy system interplay

Energy supply

Time (Sec)

Energy system contribution during cycling at 110% VO2 max (it is possible to perform above 100% VO2 max when using either of the anaerobic energy systems , but mostly when using the Lactic Acid system)

Comparing the three energy systems under different exercise conditions

Energy system Maximum ATP production (moles*) 0.7 Maximum useful energy (Kcal) 7 Peak power (during maximal efforts) 5 sec Typical events Chemical/food fuel

ATP-PC

100-m sprint; jumps

PC

Lactic Acid

1.2

12

5-15 sec

200Carbohydrate/ 400m glycogen run; 50m swim 1500m Triathlon s Carbohydrate/ glycogen Fat/triglycerides protein

Aerobic

98 (38 per mole of glycogen

980 (380 per mole of glycogen)

1-2 min

Energy systems summary

Energy for movement comes from the breakdown of ATP. Once ATP is broken down, it cannot be used again until it is rebuilt. Three systems make energy available to resynthesise ATP The ATP-PC system (anaerobic) The Lactic Acid system (anaerobic) The Aerobic system (aerobic) The three systems work together (interplay) in supplying energy, but generally one system provides most of the energy required to resynthesise ATP, depending upon the intensity and timing of the activity. The ATP-PC and Lactic Acid systems can respond immediately to the energy demands of exercise and are suited to short, high-intensity bursts of activity and the early stages of submaximal exercise. The Aerobic system is the slowest to contribute to ATP resynthesis, but can produce the most energy.

ATP (Adenosine triphosphate)

ATP
Adenosine

A FEW FACTS ABOUT ATP

Adenosine triphosphate is the energy molecule for ALL muscular movements It is a chemical Only very small amounts of ATP exist at the muscle site- only enough for a few maximal contractions lasting only a few seconds

ATP (Adenosine triphosphate)

ATP ADP + Pi + Energy

When a Phosphate ion breaks off from the ATP molecule energy is released
Adenosine P P

Energy for movement

ATP (Adenosine triphosphate)

ATP ADP + Pi + Energy Adenosine

Adenosine

P +

Adenosine triphosphate

Adenosine diphosphate + Free phosphate molecule + Energy

Energy for movement

ATP is broken down to release energy for Muscular contractions.

ATP (Adenosine triphosphate)

ATP ADP + Pi + Energy

When ATP is broken down to ADP + P + energy, ATP will eventually run out as there is a limited amount stored in our muscles
Adenosine P

Therefore, ATP must be resynthesised from ADP + P in our muscles

HOW?

To resynthesise ATP from ADP + P we need energy

Adenosine

P + P =

Adenosine

To resynthesise ATP from ADP + P we need energy

Adenosine

P + P =

Adenosine

Energy to resynthesise ATP

This energy comes from three sources: 1.PC system 2.The Lactic Acid system 3.The Aerobic system

ATP resynthesis
ATP is broken down to release energy for muscular contractions. It must be rebuilt or resynthesised by breaking down stored fuels such as PC, carbohydrates, fats or proteins so that energy can be provided for longer periods of time. ATP resynthesis occurs almost as quickly as it is broken down. ATP is broken down & rebuilt repeatedly to make energy available for muscular movement

Fuels for energy production

Food fuels Carbohydrates Fats Protein Stored fuels Glycogen Fats

Protein

Fuels for energy production

FOOD FUELS
Food is eaten to provide us with energy & to refuel our 3 energy systems: 1. Anaerobic ATP-PC 2. Anaerobic glycolysis or lactic acid system 3. Aerobic glycolysis or aerobic system The food we eat primarily contains the following basic nutrients. i. Carbohydrates ii. Protein iii.Fats

The bodys storage of food fuels

Food fuel when consumed (eaten) Carbohydrate CHO (Sugar and starches fruit, cereal, bread, pasta, & vegetables) Stored as Glucose Glycogen Adipose tissue {(fat) also stores excess CHO} Site Blood Muscle and liver Around the body

Fat (Butter, margarine, cheese, full-cream dairy products, oils, nuts & fatty meats)
Protein (lean meat, fish,
poultry, legumes, eggs, lentils, grains, seeds, dairy products, seafood

Free fatty acids Triglycerides Adipose tissue

Muscle Amino acids

Blood Muscle Around the body

Skeletal muscle Body fluids

Carbohydrate: Stored as muscle glycogen within the muscles and liver glycogen within the liver Muscle glycogen for energy production (ATP) is the first FOOD FUEL utilised, then glycogen supplies are drawn from the liver once muscle glycogen is depleted. Glycogen is the sole food fuel source for ATP production during high intensity muscular contractions via anaerobic glycolysis (Lactacid energy system) PC is the predominant fuel source (not a food source) used by the muscles for ATP production before glycogen during maximal exercise

CONTRIBUTION OF CARBOHYDRATES IN ENERGY PRODUCTION

CONTRIBUTION OF CARBOHYDRATES IN ENERGY PRODUCTION cont

Carbohydrate: Glycogen is a primary food fuel source during sub-maximal endurance events with the use of the aerobic energy system. The breakdown of glycogen stores(glycolysis) also provides energy (ATP) for PC replenishment. Athletes, in particular endurance athletes, require large amounts of CHO in their diets so that stored liver glycogen can be drawn upon during extended exercise sessions

CONTRIBUTION OF CARBOHYDRATES IN ENERGY PRODUCTION cont

Carbohydrate: CHO are used by the muscles first as a source of energy over FATS, because they require less O2 to produce the same amount of energy. Events lasting less than 60 minutes require only normal CHO reserves Events of a strenuous intermittent nature or continuous events lasting around 90 min require well-filled glycogen stores Prolonged endurance events over 2 hours require super-filled glycogen stores (CHO loading)

CONTRIBUTION OF FATS IN ENERGY PRODUCTION cont

FATS: Large energy store Provide the source and transport medium for the fat-soluble vitamins A,D,E & K. Fats are stored in the body as TRIGLYCERIDES Triglycerides are stored in fat cells called ADIPOSE TISSUE & are found around various organs & under the skin as subcutaneous fat. Triglycerides are also found in muscle tissue Triglycerides are also used in energy production.

HOW?

CONTRIBUTION OF FATS IN ENERGY PRODUCTION cont

FATS: Triglycerides are broken down into FREE FATTY
ACIDS & transported to working muscles via the blood Free Fatty acids are further broken down aerobically to provide energy for ATP production (LIPOLYSIS) The transport of free fatty acids from adipose tissue, via blood, to muscles is slow. The breakdown of of FA also requires greater amounts of O2 than what is required for glycogen breakdown. Glycogen is therefore the preferred food fuel during exercise for energy (ATP) production, especially where limited O2 is available.

CONTRIBUTION OF FATS IN ENERGY PRODUCTION cont

FATS:
Triglycerides are stored in Adipose Tissue throughout body
Triglycerides break down to Free Fatty Acids & travel in the blood to working muscles At the muscle site Free Fatty Acids are further broken down in the presence of O2 releasing energy for ATP production

Energy During prolonged endurance events, fat becomes an increasingly important source of energy as glycogen supplies become depleted.

PROTEIN: Important in diet as it forms building blocks for tissue

CONTRIBUTION OF PROTEIN IN ENERGY PRODUCTION cont

growth/repair. All enzymes which speed up chemical reactions are proteins Protein is NOT normally used as a food fuel source during exercise. Large amounts of O2 are required to breakdown protein and will only be used as a final source of energy once glycogen and fat stores have been depleted. The average diet supplies sufficient amounts of Protein and amino acids for ALL ATHLETES (10-15% of dietary intake)

Food fuel sources at rest

At rest fats contribute two-thirds of our energy requirements, carbohydrates contribute one-third of our requirements

Food fuel sources during intense maximal efforts

The majority of food fuel for this effort is supplied by Carbohydrates (Glycogen when found within the body)

Food fuel sources during prolonged Sub-maximal efforts

During extreme circumstances proteins contribute about 10-15% of food fuel for energy production, primarily once glycogen and fat stores have been depleted.

The carbohydrate-fat fuel mixture during prolonged endurance events

During extended sub-maximal activities, such as marathons, triathlons, cross country skiing etc, the body utilises fats more extensively as a source of energy. For endurance events, there is always a mixture of carbohydrates and fats used as fuel sources. When sufficient O2 supplies can be delivered to the muscles, free fatty acids are the preferred source of energy because of the extra energy released during the breakdown.

The carbohydrate-fat fuel mixture during prolonged endurance events

If greater quantities of FFA can be used by the body, less glycogen stores are used. Vital glycogen reserves, can then be drawn upon during more intense phases of an event; E.G. nearing the end of the race when the pace quickens. Once liver glycogen stores are near depletion, FFA are required as an energy source for ATP production. This process, requires much more O2.

THE GLYCAEMIC INDEX replenishing glycogen

As we know extended bouts of exercise deplete
glycogen stores. Partial replenishment of glycogen during exercise, can be achieved by ingesting foods and/or fluids that have a high GLYCAEMIC INDEX Foods/fluids that are high in glucose and are easily absorbed into the body are said to have a high glycaemic index. Examples of foods/drinks that have a high glycaemic index include: 1. Sports drinks, Tropical fruits, lollies.

The carbohydrate-fat fuel mixture during prolonged endurance events

When FFA become the the MAJOR fuel source as glycogen levels deplete during endurance events,
the muscles begin to rely more heavily upon FFA as a fuel source for continued ATP production. The breakdown of FFA, requires a much higher % of O2. This is delivered by the various increases in Q and V. If insufficient O2 supplies reach the muscles for ATP production demands, then the Lactacid energy system is called upon. The athlete at this stage will slow down as a result of glycogen depletion, FFA being used as an energy source and the accumulation of lactacte and hydrogen ions.

Food groups and recommended daily intake

THE 3 ENERGY SYSTEMS: A CLOSER LOOK

The 3 energy systems consist of: 1.ATP-PC energy system (AKA alactacid, creatine phosphate or phosogen system): anaerobic 2.Anaerobic Glycolysis or Lactacid energy system: anaerobic 3.Aerobic energy system (AKA oxygen system or aerobic glycolysis system: aerobic system The 3 energy systems do not work independently, but work together, contributing % of energy for the production of ATP All energy systems are activated by exercise. Their contribution to energy production is determined by: 1.The duration of the exercise 2.The intensity of the exercise 3.The depletion of chemical and food fuels 4.Whether or not O2 is available for ATP production

THE 3 ENERGY SYSTEMS: A CLOSER LOOK

The ATP-PC system

Phosphocreatine Creatine P

The ATP-PC system

Phosphocreatine
Creatine P

Creatine + Phosphate
Creatine + Energy + Pi

The energy liberated from the breakdown of Phosphocreatine into Creatine and a Phosphate ion allows ATP to be resynthesised From ADP + P

The ATP-PC system

Phosphocreatine
Creatine P

Creatine + Phosphate
Creatine + Energy + P

Adenosine

P + P

Adenosine

The energy liberated from the breakdown of Phosphocreatine is used to resynthesise ATP from ADP + P

The ATP-PC system

Provides the most rapidly available source of energy for ATP replenishment because it depends on simple and short chemical reactions Is anaerobic so it does not depend on oxygen being transported to working muscles to release energy ATP and PC are stored in muscles and are available for immediate energy release. This system is limited by the amount of PC stored in muscles-the more intense the activity, the quicker this is used to produce ATP. After approximately 5 seconds of maximal activity, the PC stores are 40-50% depleted. Once PC has been depleted in muscles, ATP must be resynthesised from another substance, hence the LACTIC ACID system becomes predominant in maximal efforts

The Lactic Acid System

Insufficient oxygen Glycogen Glucose Pyruvic acid Lactic acid + Hydrogen ions

Energy
When glycogen is broken down to glucose, energy is liberated. This energy is used to resynthesise ATP from ADP + P If the maximal effort continues, the lack of oxygen converts pyruvic acid (a by-product of the breakdown of glucose) into Lactic acid and Hydrogen ions which is associated with muscular fatigue. H+ causes muscle PH to fall ( increase in acidity) thereby inhibiting glycolysis

The Lactic Acid System

Insufficient oxygen Glycogen Glucose Pyruvic acid

Lactic acid + Hydrogen ions

Energy
Adenosine

P + P

Adenosine

The energy liberated from the breakdown of glycogen to glucose, is used to resynthesise ATP from ADP + P. The incomplete breakdown of glycogen to lactic acid/Hydrogen ions without sufficient O2 is known as ANAEROBIC GLYCOLYSIS

The lactic acid system

It does not require oxygen It involves a more complex chemical reaction than the ATP-PC system to release energy It requires glycogen to be broken down to glucose to release energy (anaerobic glycolysis) During maximal efforts, the rate of glycolysis can increase to 100 times the rate at rest It produces lactic acid, & H+ which contributes to muscular fatigue It provides energy for longer during sub-maximal activities when PC is depleted and lactic acid accumulation is slower. This allows the body to keep producing ATP until sufficient oxygen is transported to working muscles It provides twice as much energy for ATP resynthesis as the ATP-PC system It is activated to a significant extent if performance intensity exceeds the Lactate Inflection Point. (lactate accumulation is greater than lactate removal)

The Aerobic System

Sufficient oxygen Pyruvic acid MITOCHONDRIA Glycogen Glucose Pyruvic acid

Energy for ATP

CO2 + H2O

When glycogen is broken down to glucose, energy is liberated. This energy is used to resynthesise ATP from ADP + P The complete breakdown of glycogen with sufficient oxygen = aerobic glycolysis The energy released resynthesises ATP from ADP + P

The Aerobic System

Sufficient oxygen Glycogen Glucose Pyruvic acid CO2 + H2O

Energy
Adenosine

P + P

Adenosine

The energy liberated from the breakdown of glycogen to glucose, is used to resynthesise ATP from ADP + P

Summary of the Aerobic System

It requires oxygen, which can be provided within 60 seconds (latest research shows as early as 30 seconds) It involves many more complex chemical reactions than the ATP-PC and LA systems to release energy It preferentially breaks down carbohydrates rather than fats to release energy DURING EXERCISE. Fats can produce more ATP than carbohydrates, because more energy is released when it is broken down, but FATS require more oxygen to produce an equivalent amount of ATP It releases no toxic/fatiguing by-products and can be used until glycogen stores are depleted. It provides 50 times more ATP as the ATP-PC and LA systems combined It contributes significant amounts of energy during highintensity/maximal activities lasting one to two minutes

The average energy contributions of different energy systems during submaximal endurance event

The contributions of body fat and carbohydrate stores to activity performed at varying percentages of maximal oxygen uptake

The ATP-PC Energy System

1 mol ATP = 1000mmol of ATP = 30kJ of energy

To compare the 3 energy systems, we compare their ENERGY PRODUCTION (How much energy is released) THE MOLE is the unit of measure used to compare amounts of energy available from each energy system

COMPARING THE 3 ENERGY SYSTEMS

The bodys total muscle mass can re-synthesize apprx 570 690 mmol of ATP & PC = 15-20 kJ of useful ATP energy

The Lactacid Energy System can re-synthesize approx:

3 moles(3000mmol) of ATP from 1 mole of glycogen. 1 mole of glycogen = 180gms. If all 180gms of glycogen were broken down, 180gms of lactic acid would be produced. Muscles and blood can only tolerate 60-70gms of LA before fatigue sets in, therefore only 1/3, 1.0-1.2 mole of ATP = 30-40 KJ of useful energy.

COMPARING THE 3 ENERGY SYSTEMS

THE AEROBIC ENERGY SYSTEM

38 moles of ATP can be re-synthesized from the breakdown of 1 mole of glycogen using the aerobic energy system. 100 + and up to 441 of ATP can be re-synthesised per 1 triglyceride molecule Provided the exercise intensity is sub-maximal, the aerobic energy system can produce (yield) 13 times the amount of energy as is possible from the anaerobic energy system, using glycogen as the energy substrate

Comparing the three energy systems under exercise conditions

Energy system Maximum ATP production (moles) 0.7 Maximum useful energy (kcal) 7 Peak power (during maximal efforts) 5 sec Typical events Chemical/ food fuel Byproducts Level of intensity (% HR max) 95-100 Recovery time

ATP-PC

100m sprint Jumps Throws diving 200400m run 50m sprint

PC

Nil

70% in 30 sec 100% in 3 min

Lactic Acid

1.2

12

5-15 sec

Carbohydrate Glycogen

Lactic acid & Hydrogen Ions

85-100

20 min. to 2 hrs

Aerobic

38 per mole of glycogen

380 per mole of glycogen

1-2 min Marath on Cycling /road racing

Carbohydrate/ glycogen Fat/triglycerides Protein (extreme)

H2O CO2 heat

60-85

Up to 2-5 days (depends on extent of depletion and diet)

Energy system rate of ATP production vs. capacity (amount of ATP production/yield)
The ATP-PC and Anaerobic Glycolysis energy systems produce energy very quickly (rate) but in relatively small amounts (yield) and quickly fatigued (limited fuel sources).

The Aerobic energy system produces energy more slowly (rate) than the two anaerobic energy systems but is capable of producing very large amounts of energy (yield). It can call upon all 3 food fuels (Glycogen, FFA, &
Protein)

THE INTERPLAY OF THE 3 ENERGY SYSTEMS

All physical activities derive some energy from EACH of the 3 energy systems. The 3 energy systems contribute energy sequentially (in order) but in an overlapping way, which is dependent upon the type and demands of the exercise. What does differ is the various % of contributions that each system makes to rebuilding ATP The graphs on the next slide clearly show the 3 energy systems working together, but contributing different % of energy at various stages of the activity

THE INTERPLAY OF THE 3 ENERGY SYSTEMS

Relative contributions of anaerobic and aerobic energy to maximal exercise of different durations

Training the energy systems -a summary

Food fuels and their oxygen requirements

Summary of the three energy systems

Summary of the three energy systems

Summary of the three energy systems

Energy systems versus food fuels at various exercise intensities and durations

Percentage contribution of various fuel sources to ATP generation in athletics running events

Ways of determining the Lactate Inflection Point