We know that we exert energy in everything we do in our everyday lives. From walking to eating to simply thinking—all our actions come from power. But where exactly does all this energy come from, and how does our body use it?
(elw5246, 2017)
Energy is simply defined by the Britannica Dictionary (2021) as the capacity to do work. A straightforward answer to where energy comes from would be from the food we eat every day. The food we eat provides us with all sorts of nutrients, which in turn gives us energy. However, these nutrients have different purposes depending on the energy exerted. There are three primary nutrients that must be noted—carbohydrates, fats, and proteins or simply the energy substrates.
Energy Substrates
(Baibakova, n.d.)
The first energy substrate that we will discuss is carbohydrates or carbs. Our body break down these carbohydrates to form glucose or blood sugar through the process of glycolysis (Cleveland Clinic, 2021). As said previously, different energy sources are used depending on the amount of energy exerted. Glucose, however, is used as an energy source at all times; whether you are at rest or are performing exercises of any intensity (Human Kinetics, n.d.). Moreover, while glucose is essential to the body, it is also important to keep in mind not to consume too many carbohydrates, as this can lead to high blood sugar levels (Cleveland Clinic, 2021).
(Baibakova, n.d.)
The second energy substrate is fats. Fats form Free Fatty Acids (FFAs) through the process of lipolysis (Biology Dictionary, 2018). Our body mainly utilizes FFAs when at rest and when doing long but, less intense level exercises. Examples include light swimming, walking, and biking (St. Luke’s Health, 2019). Similar to carbs, it is also essential to not consume too many fats as this can increase the risks of obesity and heart diseases (Nidirect, n.d.).
(Baibakova, n.d.)
Last but not least, we have proteins. Proteins form amino acids through the process of protein breakdown (National Human Genome Research Institute, 2022). Proteins are unique compared to the other energy substrates. This is because its energy source, amino acids, provides little energy compared to glucose and FFAs but, serves a crucial role in our body. It causes chemical reactions that build muscles, prevent illnesses, and move nutrients throughout the body (Berry, 2019). Like the others, consuming too much protein is also not recommended as this can be harmful to the body by causing illnesses such as diarrhea, dehydration, and calcium loss (Bowling, 2018).
As seen, the three primary energy substrates, carbohydrates, fats, and proteins, each have a vital role in the human body. Therefore, we must have a balanced diet containing the right amount of these nutrients to stay healthy. The Acceptable Macronutrient Distribution Range (AMDR) suggests that a proper diet must have 45–65% calories from carbohydrates, 20–35% calories from fats, and 10–35% calories from proteins (De Walle, 2018).
Now we know where the energy in our body comes from, we can now talk about how our body uses the energy. Our body gets the energy to perform all physical movements from adenosine triphosphate (ATP). There are three main systems in our body that produces ATP (Dunn & Grider, 2022)—ATP-PCR system, glycolytic system, and oxidative system. These systems are divided into two groups, anaerobic and aerobic. The ATP-PCR and glycolytic systems are part of the anaerobic group meaning no oxygen is used to form ATP. On the other hand, the oxidative system is part of the aerobic group, which means oxygen is utilized (Dunn & Grider, 2022).
(Jennis, 2019)
The three systems also have different roles, similar to the three nutrients. The ATP-PCR system is used when quick-burst or rapid movements are made, such as swinging a golf club or throwing a baseball. Next, the glycolytic system is used for short to medium-duration movements, around 1-2 minutes. Lastly, the oxidative system is used for movements performed for long periods. This system actually utilizes all the three primary energy substrates mentioned previously (Kowal, 2019). Overall, it is important to have a good understanding of these energy substrates and systems to understand what is in the food we eat, and what happens to it inside our bodies. With this in mind, we hope you stay happy and healthy!
References
7 Low-Intensity Workouts That Actually Make a Difference. (2019, April 18). St. Luke’s Health. https://www.stlukeshealth.org/resources/7-low-intensity-workouts-actually-make-difference
BD Editors. (2018, September 18). Lipolysis. Biology Dictionary. https://biologydictionary.net/lipolysis/
Berry, J. (2019, January 21). What to know about essential amino acids. MedicalNewsToday. https://www.medicalnewstoday.com/articles/324229#:%7E:text=Amino%20acids%20build%20muscles%2C%20cause,and%20many%20other%20health%20issues
Britannica, T. Editors of Encyclopedia (2021, November 16). energy. Encyclopedia Britannica. https://www.britannica.com/science/energy
The Body’s Fuel Sources. (n.d.). Human Kinetics. https://us.humankinetics.com/blogs/excerpt/the-bodys-fuel-sources
Bowling, N. C. (2018, April 28). How Protein Before Bed Can Promote Muscle Growth. Healthline. https://www.healthline.com/health/food-nutrition/protein-before-bed#takeaway
Carbohydrates: Types & Health Benefits. (2021). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15416-carbohydrates
Dunn J, Grider MH. Physiology, Adenosine Triphosphate. [Updated 2022 Feb 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK553175/
Kowal, N. (2021, November 16). Sport Science Report: Training Energy Systems. Sport Manitoba. https://www.sportmanitoba.ca/https-www-sportmanitoba-ca-sport-science-report-training-energy-systems/
Van de Walle, M. G. S. (2018, September 2). The Best Macronutrient Ratio for Weight Loss. Healthline. https://www.healthline.com/nutrition/best-macronutrient-ratio
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