Fuel for physical activity

    The body uses a mixture of carbohydrates, fats and proteins as energy sources. Balance at any point in time depends on activity intensity, fuel type availability, and genetics. Carbohydrates are the preferred fuel source as they are quickly and easily converted, providing immediate energy for high-intensity activities. Fat takes longer to convert and provides energy to support low to moderate intensity exercise. Protein can provide energy when other sources are scarce. There are three energy generation systems, each with different biochemistry and ATP production rate:

• Phosphocreatine

• Glycolysis

• Aerobic

Phosphocreatine

    The phosphocreatine system uses creatine to provide a phosphate group to recycle ADP into ATP and release energy. It is capable of generating energy quickly, but only for a short period of time. This is useful for high-intensity activities like weight training or running. Creatine synthesis can be affected by variants in the MTHFR and MTRR genes and by the supply of vitamins B9 (folate) and B12. Creatine can also be obtained directly from the diet. Creatine synthesis is heavily dependent on methylation and consumes significant amounts of a substance called SAMe. Variants in the MTHFR and MTRR genes can also affect SAMe levels. To support methylation, you need a good supply of B vitamins, including B9 (found in green leafy vegetables, citrus fruits, nuts and beans) and B12 (found in meat, eggs and fish).

Glycolysis

    Glycolysis is the breakdown of glucose to generate energy. It can be anaerobic or aerobic. Anaerobic glycolysis is the main source of energy during strenuous exercise without the use of oxygen. Glycogen is broken down into glucose and quickly converted into ATP. However, because each glucose molecule only produces a small amount of ATP, it is inefficient. After a few minutes of exercise, the body begins to switch to the aerobic system. Variants in the ADRB2 gene can affect the amount of blood glucose available to fuel glycolysis.

Aerobic

    When oxygen is available, the body is able to generate ATP by breaking down carbohydrates and aerobic fat. Initially, most energy production is fueled by muscle glycogen. After about two hours of high-intensity exercise, the fuel source switches to carbohydrates and fats (lipolysis). Although fat is energy dense, its conversion to ATP is slow compared to carbohydrate. Variations in the AMPD1, PGC1A and PPARA genes affect your aerobic capacity and adaptability to using fat as fuel alongside carbohydrates.

    The AMPD1 gene encodes adenosine monophosphate deaminase, which is an important regulator of energy and molecular metabolism, found in all types of muscle fibers and is extremely important for energy availability for skeletal muscles during exercise. The T allele leads to the formation of truncated AMPD1, which leads to a smaller amount of AMPD1, consequently a loss of enzymatic efficiency. The TT genotype presents greater aptitude for resistance exercises (endurance).

    The PPARGC1A gene plays an essential role in energy regulation and is involved in the exercise-induced increase in mitochondria. The GG genotype is linked to greater mitochondrial biogenesis at baseline and in response to aerobic training, this is an advantage in relation to aerobic capacity, that is, a greater predisposition to perform endurance sports. Supplementing with the compound pyrroloquinoline quinone (PQQ) may help increase PPARGC1A.

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