Tuesday 140826

Back Squat 


Post weights to BTWB.

Swoie session going down at CrossFit Verve

Swoie session going down at CrossFit Verve


We’ve all heard of ATP, but how many of us really know what it is or how it’s produced?  ATP powers all movements that your muscle perform, whether it’s running 10 miles or pulling a 1 rep max deadlift.  Adenosine triphosphate or ATP is essentially your body’s energy currency and is stored in the body.  Only a small amount of ATP is stored so we must replenish or resynthesize it regularly.  The body uses energy sources or substrates to aid in the production of ATP.  Below are 4 such substrates and information on how each works in producing ATP.

Creatine Phosphate
Creatine phosphate is readily available to the cells and rapidly produces ATP, but it’s unfortunately available in limited concentrations. The body is estimated to contain or hold only about 100g of ATP and about 120g of creatine phosphate mostly within the muscles. 

The other substrates that can the body can use to produce ATP include fat, carbohydrate and protein. Fat is stored predominantly as adipose tissue throughout the body and is a substantial energy reservoir. Fat is less accessible for cellular metabolism as it must first be reduced from its complex form, triglyceride, to the simpler components of glycerol and free fatty acids. So although fat acts as a vast stockpile of fuel, energy release is too slow for very intense activity.  

Unlike fat, carbohydrate is not stored in peripheral deposits throughout the body. At rest, carbohydrate is taken up by the muscles and liver and converted into glycogen. Glycogen can be used to form ATP and in the liver it can be converted into glucose and transported to the muscles via the blood. A heavy training session can deplete carbohydrate stores in the muscles and liver, as can a restriction in dietary intake. Carbohydrate can release energy much more quickly than fat.

Protein is used as a source of energy, particularly during prolonged activity, however it must first be broken down into amino acids before then being converted into glucose. As with, fat, protein cannot supply energy at the same rate as carbohydrate. The rate at which is energy is released from the substrates is determined by a number of factors. For example, if there are large amounts of one type of fuel available, the body may rely more on this source than on others. 

The above was referenced from the article found HERE.  It’s very in depth and speaks to ATP, the three energy systems, and how to train them.  Highly recommended reading the entire article. 

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