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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 larger amounts.
Aerobic metabolism is mainly used in low to moderate intensity activities.
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.