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If you're determined to go the extra mile, your diet and supplementation
must be solid. Diet is extremely important to optimize muscle glycogen storage
and to build and repair muscle fibers.
Supplements are the cherry on top of the cake. They can accelerate ATP
synthesis and therefore allow you exercise intensely for longer. There are two
main energetic systems on which the body rely to generate energy for all its
needs: the aerobic and anaerobic metabolisms. Sports supplements can aid
optimizing both energy systems.
The aerobic metabolism is the main energy system used in the traditional
cardio workouts. Let's look at how it operates.
The aerobic metabolism produces ATP from the
breakdown of both glycogen (process known as glycogenolysis) and
fat (lipolysis). This must be done in the presence of oxygen. Despite the
aerobic system can't produce ATP as fast as the anaerobic system, it does it at
Aerobic metabolism is mainly used in low to moderate intensity
The anaerobic system is the predominant energy system for
activities lasting up to 90 seconds. This would include weight training sets,
sprints and high jumps.
In order to meet the body's demands for quick large amounts of energy, glucose
must follow a pathway that doesn't require oxygen. This detour saves the body a
lot of time allowing it to produce big amounts of energy quickly.
Thirty seconds since the beginning of the workout, this system has
contributed with 60% of the total energy expenditure. At the end of two minutes
since the beginning of the workout, the contribution of the anaerobic system to
ATP synthesis has dropped to 35%.
This energy system uses
mostly glycogen to generate ATP. Glycogen is broken down into glucose which in
turn is quickly broken down in the absence of oxygen to form ATP and lactic
acid. Each molecule of glucose is capable of producing two molecules of ATP.
This makes the anaerobic system extremely inefficient, though useful to
generate rapid bursts of energy in a short period of time.
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Semi-essential amino acid