19 FUEL : ENERGY Where does energy come from? The body creates energy through a complex process called cellular respiration. This process involves the conversion of nutrients from food, particularly glucose, into a molecule called ATP (adenosine triphosphate), which is the primary energy source for all cells in the body. Here are the basic steps involved in creating energy: 1 Glycolysis: This is the first stage of cellular respiration, which takes place in the cytoplasm of the cell. Glucose is broken down into a molecule called pyruvate, and a small amount of ATP is produced. 2 Krebs cycle: This is the second stage of cellular respiration, which takes place in the mitochondria of the cell. Pyruvate is converted into a molecule called acetyl-CoA, which enters the Krebs cycle. This cycle produces a small amount of ATP and also releases carbon dioxide and other molecules. 3 Electron transport chain: This is the final stage of cellular respiration, which also takes place in the mitochondria. The energy from the previous steps is used to power the electron transport chain, which produces a large amount of ATP. Overall, this process of cellular respiration allows the body to produce the energy needed for various physiological processes, including movement, metabolism, and the functioning of organs and tissues. Fuelling your body for exercise is important to help optimize performance, prevent fatigue, and support recovery. Here are some general guidelines for how to fuel your body for exercise: 1 Carbohydrates: Carbohydrates are the body’s primary source of energy during exercise, particularly high-intensity or endurance exercise. Aim to consume 1-4 grams of carbohydrates per kilogram of body weight, depending on the type and intensity of exercise you will be doing. Good sources of carbohydrates include whole grains, fruits, vegetables, and legumes. 2 Protein: Protein is important for muscle repair and recovery. Aim to consume 1.2-1.7 grams of protein per kilogram of body weight per day, depending on the type and intensity of exercise you will be doing. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. 3 Hydration: Proper hydration is important for optimal exercise performance. Aim to drink water before, during, and after exercise to stay hydrated, depending on the intensity and duration of exercise. 4 Timing: The timing of your meals and snacks is important for optimal exercise performance. Eat a meal containing carbohydrates and protein 2-3 hours before exercise. If you don’t have time for a meal, eat a snack containing carbohydrates and protein 30 minutes to an hour before exercise. After exercise, aim to eat a meal containing carbohydrates and protein within 30 minutes to an hour. Overall, it’s important to experiment with different types and amounts of food to see what works best for your body and your exercise routine. It’s also a good idea to consult with a registered dietitian or other qualified healthcare provider to create a personalized nutrition plan that takes into account your specific needs and goals. Image by Lukas Bieri
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