How the Body Uses Energy: Your Guide to the Body's Fuel Sources
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It's no secret that the body needs energy - we've all had those days when our body parts are heavy, our eyes can't stay open and all we want to do is spend the day on the sofa! But do you know how the body uses energy? Have you ever asked yourself "where does the body's energy come from"? Or what are the best foods to increase energy? Well, look no further! We have a whole lot of energy information coming your way!
When we talk about energy, it is important to first understand where the body's energy comes from. You may already know the correct answer - food! But not all foods are created equal when it comes to energy, so let's break it down! Dietary energy sources fit into three main categories: carbohydrates (carbohydrates), protein and fat. These are known as our macronutrients, which means that we use these nutrients in the largest amounts.
Carbohydrates and protein both provide approximately the same amount of energy per weight - 4 calories per gram. Fat, on the other hand, provides approximately 9 calories per gram. Now you might be thinking - if someone is trying to fight fatigue, he or she should just eat more fat, as it provides the highest energy density. You are not wrong when you think that way, but you also have to think about how the body will use the energy that these macronutrients give us.
How the body uses energy
Although fat provides the most energy per portion, it does not necessarily mean that it will be used for immediate energy. The fact is that carbohydrates are primarily used for quick or immediate energy if we lack energy - for example, just when you start jogging. This is because carbohydrates are easily broken down into sugars, of which glucose is our primary fuel source for the body. Fats, on the other hand, must be broken down into fatty acids, which are then used as fuel during longer periods of low to moderate intensity activity. Now you are probably wondering if protein can be used as energy. Although protein can to some extent be used as energy, its primary role is to maintain the muscles, help with growth and repair as well as to help produce hormones, enzymes and, in principle, coordinate body functions as a whole.
How the body uses energy during exercise
Of course, our energy is used in different ways during training - after all, we need an extra boost to get us through a hard workout or a huge hike in the forest! As we have already mentioned, glucose is our most readily available form of fuel, both at rest and during early training phases. But our available glucose supply is only sufficient for a short time after exercise has begun, so our body begins to convert stored glucose (known as glycogen) back into glucose to maintain our blood sugar levels. Depending on the type of training you do and how long it lasts, the carbohydrate content of your diet can affect how much stored glycogen your body has, which can significantly affect both your training and your recovery process.
During training, fat is also broken down to give us energy - thank goodness, since our glucose is only enough for a few minutes after the training has started. When fat is used for energy, our stored fat is converted into fatty acid, which is then transported to our muscles as fuel.
When it comes to protein, our bodies don't often use it as fuel. Instead, protein is used for the many other tasks listed above, although it can contribute up to approximately 5% of the body's fuel. In certain situations, however, for example when we do not take in enough calories or very few carbohydrates, our muscle proteins can be broken down to be used as fuel. Our bodies are pretty amazing, aren't they!
More facts about energy
Below you will find more facts about energy, if you want to take a break from reading and visit our webshop, do it here...
Approximately 50-80% of your daily energy is needed for rest.
Although you often think of exercise as the biggest consumer of the body's energy, it is actually rest that requires approximately 50-80% of our daily energy! Why? Simply put, we need to maintain our vital functions. This includes things like maintaining our organ functions and breathing - I mean, we can't expect our heart (a muscle) to literally work around the clock without a solid source of energy! The actual amount of energy used to maintain our vital functions varies from person to person and is called basal metabolic rate (BMR). Factors such as age, muscle mass, genetics, height and weight all contribute to how much energy the body uses at rest.
Eating also consumes valuable energy
Did you know that it also takes energy to eat? It's quite a funny process, but when we take in food, our body has to use energy to break it down. In this way, we can extract valuable nutrients from them. When we then eventually have to eliminate any residues from the body, this also takes energy which is used to bind, contract and finally let the waste leave the body. All in all, the process of eating, digesting and metabolizing can use about 10% of our body fuel!
The most constant thing is change, so make sure your energy comes from nutritious foods.
The body is constantly built up and broken down through processes called anabolism and catabolism. This means that the nutrients and energy that we take in from food are incorporated into our bodies to help us live. Amino acids from proteins are used, for example, to create hormones, enzymes and to help build and repair tissues. At the same time, stored glycogen, fats and proteins are broken down into simpler molecules for energy, to detoxify chemicals and to help regulate metabolism. The important takeaway here is that since our bodies are currently in a state of change, our diet is absolutely necessary to ensure that the right nutrients are there to support these processes.
There are three main energy systems
We couldn't spend all this time talking about energy without quickly mentioning the body's three energy systems! The energy system we are talking about refers to the ways in which energy is produced by the body. The first system is called the phosphagen system, the second is the glycolytic system and the third is the oxidative system, which all work together to ensure that we can work, move and live our lives.
So what determines which energy system is used?
They all act as the primary system at different times. The fophagenic system is primarily used during short, explosive activity lasting approximately 30 seconds or less. Now it is not very long at all, which is why we have the glycolytic system. This system comes into play during activities that last approximately 30 seconds to 3 minutes - such as running up a flight of stairs. For activities that last longer than 3 minutes, the oxidative system (which uses acid to produce energy) helps you use all the energy you need for the longer training sessions or endurance activities.
Best food to increase energy levels
Our bodies are pretty amazing at extracting energy and nutrients from food, but some foods are simply better than others at supporting our health. Are you wondering which foods can give you more energy? Here are some of our favourites!
The first of our energy-giving foods is nuts and seeds. These convenient, tasty treats are packed with protein, carbohydrates and healthy fats that help fight fatigue and inflammation, while providing sustained energy. Fatty fish (such as salmon, herring and trout) also contain protein and healthy fats such as omega-3 which can be particularly helpful in fighting fatigue and feeling energetic!
Next on our list should be leafy greens, which are full of vitamins and minerals that support our enzymes and energy production processes. Whole grains are also on our list of energy-boosting foods because of their high carbohydrate content. The special thing about whole grains, however, is that they often have a high content of protein and fibre, which means that glucose is slowly released into the blood so that we don't feel a sugar crash after the meal.
Although our next point is not necessarily a food, we couldn't let water be missing from our list of the best foods for energy. Water is an absolute necessity for life - it is involved in many reactions and cellular processes throughout the body, including energy production! The fact is that when we are dehydrated, the body's processes tend to slow down, which makes us feel sluggish and tired. Water is a good option for a good recharge at any time of the day!
The body uses energy every second of every day. We need energy to live, and our bodies are so creative in the ways in which we can not only consume, but also convert and use energy to support our lives and daily activities. Making sure we eat nutritious food, supporting our systems with clean, safe and effective supplements and enjoying regular exercise are all crucial to supporting our energy levels.
Elisabeth, Aarja Health co-founder, who for a long time had problems with her energy takes the following vitamins and minerals and which changed her life; OptiMSM +C with blueberries for energy and recovery after training, as well as Magnesium3+B6+Zinc to prevent muscle cramps. She adds that Curcumin with Ginger & B12 is particularly good to use for inflammation after a workout, but when used regularly it works to prevent inflammation. She also recommends Isotonic Sporty Boost for training and activities.