I love working out and I make sure every part of my body gets exercised.
It was impossible at a time. I had the drive but I didn’t have the energy.
I always began with so much energy but I couldn’t complete the work out activity set out for each day.
I decided to carry out research. I took some certified courses in fitness and nutrition and I know what to do now.
I am going to help you know what you can do to maximize your energy during the workout.
The daily energy we need to function effectively is determined by the BMR or the Basal Metabolic Rate. BMR is the energy that the body uses to function when you are in a relaxed position.
The more activities we get involved in, the more energy we need. By working out daily, we need more calories because our bodies’ burn stored energy.
This is awesome for those who plan to lose weight since energy is stored in fat.
But if you don’t have enough fat or if you lose more energy faster than your body is burning fat into energy, it may be a challenge.
This leads to dizziness, general body weakness, extreme hunger, anxiety, blurred vision, nausea, and headache. This happens because your blood sugar is low.
To have enough energy to sustain you throughout the day, you need to know that your body needs a particular amount of energy. You also have to work towards providing your body with this energy at the right time.
Muscle-building exercises are intense and require more energy. Some of these intense exercises are cardio workouts; weight training and overall muscle building are energy-sapping.
During or immediately after your muscle-building workout, your body will need nutrients.
If there is none, the body begins to use the existing muscle tissues in the place of nutrients which are against your goal to build and sustain your muscles.
Understanding Your Body’s Energy System
To understand the body’s energy system, we need to explain some scientific terms but I promise to make this simple for you.
Our bodies break down a substance called Adenosine Triphosphate (ATP) which is a high-energy molecule that contains 3 phosphates that are linked by energy bonds to Adenosine.
To release energy, 1 phosphate breaks away from ATP to become ADP which is Adenosine Diphosphate. To produce energy, however, ADP is converted into ATP.
ATP is produced before ADP. ATP is produced in the body by 3 systems working at the same time. Each of the 3 systems relies on the kind of exercise you do, the span of the exercise and the intensity of the exercise.
The 3 Energy Production Systems
Aerobic System (Endurance) – the aerobic system of our body enhances the breakdown of glucose for energy. It requires oxygen and it’s slow. This system provides 38 molecules of ATP. It uses fat to produce ATP energy. Endurance training allows the muscles to burn fat efficiently.
ATP-CP System – this is our body’s short burst system and it is a 6-second burst. Your body can use this during a 6-second sprint and it doesn’t need oxygen. ATP-CP acts as a support to the anaerobic system.
CP stands for Creatine Phosphate. It is also a high-energy molecule that allows the phosphate to break off quickly so it can release energy.
It is used to convert ADP to ATP. The muscles can’t store CP in large quantities since it is a short burst. Athletes and others who need high creatine levels use creatine supplements.
Anaerobic System – this is a 90-second burst. It is a high-power anaerobic system that breaks down glucose and turns it into energy by providing 2 molecules of ATP. This process produces lactic acid which can cause muscle fatigue if the acid accumulates in the muscles faster than our body can get rid of it.
The Energy Fuels For The Body
One way to provide your body with energy is to eat. You may be tempted to grab a snack bar when you notice any of these signs mentioned earlier. The best thing you can do is to prepare the right diet for yourself before you notice the signs.
The right diet that serves as energy fuels is carbohydrate, protein, and fat. The body breaks down these nutrients to supply energy that is measured as kilocalories (kcal) per gram (g).
Here is a list that serves as a guide for you to know the amount of energy you can get from each of the nutrients
Carbohydrate gives 3.75kcal/g
Fat gives 9kcal/g
Protein gives 4kcal/g
Although fat provides more than what carbohydrates and protein do, it isn’t better than the other 2. If you are working out, the best food is carbohydrates because of the glucose it provides.
Glucose is produced when carbohydrate is broken down and it is stored as glycogen in the liver and muscles. The body can’t store more than 450g for a person weighing 70kg or 1700 kcal of glycogen.
If your body burns more energy than what it has stored within itself then it will search for alternative sources for energy.
The fuel your body burns depends on your diet, duration of the workout, intensity and frequency of training sessions.
Anerobic exercises burn glucose while aerobic exercise uses all the three fuels. Intensive workouts such as muscle building exercises burn glucose and fat.
Some exercises such as walking or other low intensive exercises are the best kind of exercises to focus on if you want to burn fat.
When you begin highly intensive or moderate exercises, your body provides glucose for energy. After a while, it switches glucose for fat in order to preserve the glucose for other body functions.
Fitness is a way to maximize your energy supply. The fitter you are, the easier it is for your muscles to burn fat and not glucose which gives you longer workout periods. You will be able to train without feeling totally burnt out because you are burning calories.
Learn to understand and listen to your body. If you feel uncoordinated, dizzy or weak, it’s a sign that you are fatigued or dehydrated and you need glycogen.
Guidelines To Maximize Your Energy Supply During Workouts
Now that you are aware of how your body burns fuel and what your body requires for effective work out periods, you need to know how to protect your body.
Here are a few guidelines:
Take water and stay hydrated always. It keeps your body functioning effectively and prevents fatigue.
You don’t have to feel fatigued before you refuel. Remember that your body must function efficiently so always have good energy storage since the body can’t convert food to energy immediately.
If you are going for intensive exercises, eat more carbohydrates before your workout.
After an intensive workout, eat protein 45 minutes later. You can eat carbohydrates after about 2 hours.
Consult your doctor before getting involved in any strenuous exercise or before you take any nutritional supplements.