Energy systems in sport

Energy systems in sport | Resistance, and Power

 

Energy systems in sport | Resistance, and Power

Energy systems in sport represent the metabolic pathways through which the body obtains energy to perform the exercise. They can also be defined as the different ways the body has to supply ATP to the muscles.

In all physical efforts, the fundamental molecule in energy production is always involved: ATP (adenosine triphosphate).
Skeletal muscle has five molecules from which to obtain energy: ATP, creatine phosphate, glycogen, fats, and proteins. The phosphagen system (ATP and phosphocreatine) is only capable of supplying energy for a few seconds. Its relief is taken by anaerobic metabolism through anaerobic glycolysis, its maximum is around two minutes; and, the third energy system is the aerobic system of the longest duration.
 

3 energy systems in sport

The three energy systems in sports overlap, depending on the energy demands of the athlete.

1. Phosphagens system

1. Anaerobic glycolysis

1. The aerobic or oxidative system

Sports classification according to energy systems

Taking into account the main metabolic pathway that you use when you do your physical activity, you can distinguish between sports in which power is mainly developed, sports in which resistance predominates, and sports that combine resistance and power. Depending on the sport you practice, you will have different metabolic needs and nutritional requirements.
 

Power sports

Power sports are explosive disciplines that involve short distances and times. If this is your case, you are an "anaerobic athlete" and your success will depend on speed and strength.
Weightlifting, wrestling, gymnastics (in all its disciplines), track and speed athletics, swimming (distances between 50 to 400 meters), Crossfit, or rugby are power sports.
These sports depend on anaerobic metabolism that uses phosphagens ( ATP and creatine phosphate ) and muscle glycogen as the main source of energy without the need for oxygen. The more power and speed you need for your sport, the more dependent you will have on them.

You must take care of your protein intake since creatine phosphate is synthesized from 3 amino acids (components of proteins). But if you consume too much without enough total energy, proteins are used for fuel (generating undesirable waste products) instead of creating new structures and substances like creatine. This is found naturally in meat and fish. Sometimes nutritionists specializing in sports and sports nutrition diets recommend supplementation because it is estimated that the body can produce only 1 gram per day.

But not only creatine lives the anaerobic pathway, to constantly replace glycogen in the powerful and fast actions that your sport requires, incorporate low-glycemic carbohydrates into your diet bread and Whole grains, fresh and seasonal fruits, and vegetables. Remember that for your diet to be balanced in all your meals there must be lean protein and favorable or unsaturated fat. This will prevent insulin spikes that affect your performance.
 
When stores of ATP and creatine phosphate are depleted, the muscle resynthesizes ATP from muscle glycogen through anaerobic glycolysis. The anaerobic system provides energy from a few seconds to1 one minute. As a metabolic result, lactic acid, which reduces performance.

Endurance Sports

 
Endurance sports are cross-country athletics (races over 10,000 m, marathon, walking…), triathlon, long-distance swimming, cycling…. Its main metabolic pathway is aerobic (in the presence of oxygen).
 
For these athletes, the goal is to be able to capture and provide enough oxygen to their muscles to facilitate the physical effort. For most of the training and/or competition time they work below their maximum oxygenation capacity (anaerobic threshold), without lactic acid accumulation.
The goal of training is to better tolerate lactate levels (reuse it) and increase the anaerobic threshold (development of aerobic endurance). Thus, you improve your ability to burn fat as the main fuel by

 reducing your dependence on carbohydrates.

 
In any case, carbohydrates continue to be the limiting source of energy systems in endurance sports (muscle and liver glycogen), because the ability to burn fat at the mitochondrial level must be activated during training with the consumption of unsaturated fats (fruits dried, olive oil, and avocado, for example).
 
The most frequent problems that you can face if you practice any of these sports are over-training syndrome, overuse injury, and poor diet planning.
 
Overtraining syndrome is an overload, because you train excessively, so your performance decreases. It can be associated with a poorly planned diet and/or a state of dehydration.
 
With proper nutrition and omega-3 supplementation, your ability to repair minor tissue damage increases, reducing the incidence of overuse injuries and shortening recovery time Even if you are not thirsty, remember to drink frequently.

Mixed sports (endurance and power)

In some sports, work is done intermittently at high intensity, so that the obtaining of energy alternates the energy systems in sports. Basketball, handball, figure skating, soccer, water polo, or tennis are mixed sports.

Although the activity lasts less than 60 minutes, the body demands a large caloric intake, so you must take good care of your dietary planning, taking into account the characteristics of your sport, your training volume, and the duration and approach of your season.

The Sports Nutritionist must prepare eating strategies that stimulate the maintenance of your muscle mass during long and intense seasons, to avoid the appearance of fatigue at critical moments of the competition and/or of the season. The knowledge of energetic systems in sport is of great help.

Final thoughts

All athletes need to develop an optimal functioning of energy systems in sport. Aerobic endurance is the foundation on which any other physical work is based and to improve it you must perform anaerobic resistance training, such as the 

20-second sprint series.

Triathlon (endurance) runners may need a sprint (power) to win the race; while the 110m hurdles (power) runners must also train their aerobic capacity (endurance).

It is necessary to plan the athlete's diet with sufficient energy, macronutrients, vitamins, and minerals. To avoid falling into imbalances (excess protein in power sports or excess carbohydrates in endurance sports) maintain an adequate ratio between the different macronutrients: 40% carbohydrates, 30% (max.) Protein and 30% fat.
If you are a woman and you practice an endurance sport or have a training overload, it is very important to adjust your caloric intake to avoid amenorrhea (menstruation alteration). 

Other factors to consider are physical and/or psychological stress, low iron levels, high cortisol levels, and low levels of body fat. It is very important to avoid it because amenorrhea is associated with a loss of bone density and an increase in stress fractures.
If you are a growing athlete, dietary planning and control are more important. As well as in professional athletes who, in addition to a Sports Nutritionist, must plan workouts and meals with a specialist in Sports Medicine.