ENERGY SOURCES
ENERGY SYSTEMS
METABOLISM
BODY TYPES
MUSCLE TYPES
SUPPLEMENT INFORMATION

ENERGY SOURCES

Calories - All energy that we use comes from calories from the food and drinks we digest. You might be wondering, 'What exactly IS a calorie?'. Well, technically a calorie is the amount of energy that is required to heat 1 litre of water by 1 degree celcius. What this actually means to us is that our bodies use this energy to do everything it does. This includes breathing, thinking - anything!

So where do calories come from? All food that we eat contain calories, which are obtained when our digestive system breaks them down and absorbed. There are different types of calories, however, as they can come from different types of sources. The different sources of our calories are protein, carbohydrates, and fat.

Carbohydrates - These are stored in our muscles and liver cells as Glycogen which is then broken down into glucose which can then be used by all tissues in our bodies. There are different types of carbohydrates, some better for you than others. All forms of carbohydrates can be ranked using a scale called the 'Glycemic Index' (GI). The higher the GI of a carbohydrate, the more it will raise your blood sugar levels and can cause things like insulin sensitivity and even diabetes!

The kinds of foods that have a high GI are generally foods high in sugar. Eating food with low a Glycemic Index will help you stay healthy for longer because they are slowly absorbed by your body, making you feel fuller for longer. Examples of these low GI foods are wholemeal bread, pasta, brown rice, sweet potatoes.

Fats - These are stored under our skin as a fuel store, and also acts as insulation, which can be broken down into fatty acids as a form of usable energy. As with carbohydrates, there are also different types of fats. Some common types which should be avoided are saturated, hydrogenated, and trans fats. These can be found in food such as animal fat, margarine, cakes.

Other common types which aren't too bad for you (some can be quite good in moderation) are monounsaturated fats and polyunsaturated fats. These can be found in foods like fish, nuts, avocado.

Proteins - These are responsible for growth and repair of tissues in our bodies. Excess protein that our bodies do not used is stored as fat, but those that are used are broken down into amino acids to be used as energy. Good sources of protein can be found in chicken, milk, soya products, fish, beans.

Proteins are made up of a combination of basic units called amino acids. The body’s digestion of protein foods provides amino acids for metabolism. Many people cannot maintain sufficient dietary protein levels for their bodily requirements. They may have a restricted diet as in vegetarianism or may lead a stressful lifestyle. Their needs may be higher than those met by an average diet, as in the case of serious sports people.

ENERGY SYSTEMS

When our bodies need energy they break down the carbohydrates, fat, and protein we eat and transports the energy to where it is needed. This process uses energy-carrying molecules called ATP (Adenosine Triphosphate).

ATP releases energy when its phosphate bond is broken, and heat is created from the physical action of the bond breaking, which is why we feel warmer the more energy our muscles use at a time. Once ATP loses its Phosphate bond, it becomes ADP (Adenosine Diphosphate).

We only have a certain amount of ATP in our bodies, so to be able to reproduce energy, ADP needs to be changed back into ATP. This can be done using three energy systems - Lactic Acid, Phosphocreatine, and Aerobic.

Lactic Acid system - This system is anaerobic (meaning it doesn't use oxygen) and uses glycogen stored in muscles, originally from carbohydrates, to produce energy. Lactic acid is a by product of this system, which is what causes a 'burning pain' in the muscle during exercise.

This system is used for quick bursts of intense activity, e.g. running for 90 seconds as fast as possible, weight training using 8 - 12 repetitions until failure.

Phosphocreatine System - This system is also an anaerobic system that uses creatine phosphate which is stored in the muscles to produce energy.

Creatine phosphate is a high energy compound that is found in the muscles, and can be obtained from natural foods such as meats, although there are supplements available that claim to supplement your body with more creatine to potentially allow your body to use this system for a longer period, and therefore allow you to perform the exercise with more intensity/weight.

This system is used for short bursts of highly intense activity, e.g. sprinting, heavy weight training using 6 - 8 repetitions until failure. Because of the short period of time this system can be used at a time, it acts as an almost back-up to ATP as it can reproduce it from ADP immediately.

Aerobic System - This system is aerobic (meaning it DOES use oxygen), and also glucose, which is stored in the liver, and fatty acids (or amino acids for prolonged events such as marathon running).

This system is used for sustained activity for longer periods of time, e.g. walking, or jogging at a moderate pace.

METABOLISM

Metabolism - the rate that our bodies use energy. That is as simple a definition as it gets.

So how does it affect me? - Well, the faster your metabolism is in your body, that faster it burns energy. Which means the faster it is, the more calories your body will burn, and helps your body keep its fat percentage low so less will be stored as fat or other forms of energy storage on your body! You can improve the rate your metabolism works by adding exercise to your lifestyle, and by adjusting your diet routine.

Exercise - When you exercise, your body is put into a state of 'high work' where your heart and muscles are working harder than usual. After you finish the exercise, your body has reacted to this period of hard work and adjusts by consuming energy at a faster rate than normal to 'prepare' for other hard work periods. This means that if you do exercise during the day, after the exercise is finished, your metabolism will be temporarily increased for a period of time afterwards - the higher the intensity of the exercise, the longer the raised rate of metabolism.

Building muscle can have its benefits other than getting stronger or looking good! The more muscle mass someone has, the more calories their body will use in order to 'feed' those muscles! Good news for people who do muscle developing exercises - increased metabolism comes with the package!

Diet - The frequency and amount you eat also affects your metabolism. If you only eat a couple of times a day but in large amounts, your body becomes used to this routine and adjusts by putting itself on 'survival mode'. What this means is that because it is only being fed a few times during a day, it absorbs as much as it can in preparation of the long period before it is fed again also by lowering its metabolism so that it uses less energy. This can be bad as fat absorbtion is also used! This is why when some people who 'starve' themselves by only eating a few times a day find that they do not lose body fat, its mostly because their bodies are in 'survival mode' and then when they do eat, if it contains a high fat content, then more fat is absorbed than if eating more frequently.

To raise your body's metabolism, food should be eaten regularly, between 5 - 7 times a day, but in small amounts. This tells your body that it won't really get hungry, therefore there's no need to go into 'survival mode', so it reacts by not absorbing as much as it can from the food you eat but only what it needs. Also, its metabolism is raised as it can afford to use more energy because it expects to be fed often once it adjusts to the routine.

BODY TYPES

At birth, we are all genetically given a fixed body type that can be split into three groups:

Ectomorph	Endomorph	Mesomorph
A slim and narrow physique with little body fat due to a quick metabolism. Because of the lean and slim physique, people with this type of body are generally good for endurance activities such as running.	A soft and round physique with heavy bones, and easily gains fat due to a slow metabolism. People with this body type are generally good for activities such as long distance swimming.	A muscular physique that puts on muscle quickly and can lose fat just as quick. People with this body type are generally good for high power activities such as sprinting, throwing, jumping.

Knowing what type of body you have can help when it comes to planning your workouts. It might be useful to use a workout that suits your body type, e.g. if you are an ectomorph, building muscle could take longer than that of a mesomorph, but running would be more suited to your body type.

MUSCLE TYPES

Our muscles are made from different types of muscle fibres - red and white.

The composition of these fibres in our muscles are determined genetically, which means different people will have different amounts of these fibres in their muscles, meaning their bodies will naturally react differently to various activities than others.

Red fibres (type I) - 'slow twitch' fibres which means they are slow to contract and become fatigued, and therefore are better for activities such as aerobics.

White fibres (type IIb) - 'fast twitch' fibres that can contract rapidly with high force but fatigue rapidly, so they are therefore better for activities such as heavy weight lifting.

Pink fibres (type II) - an intermediate mix of red and white fibres.

Another thing to remember is when you weight yourself, bear in mind that muscle mass weighs more than fat mass. So if you are trying to lose weight and tone up at the same time, you might find that your weight stays the same, or even goes up! Don't let this put you off, as what could be happening is you are losing fat, but slowly putting on muscle too. Roughly, muscle weighs 3 times more than fat - so theoretically if you lose 3 pounds of fat and gain 1 pound of muscle, you would weight the same as before!

SUPPLEMENT INFORMATION

Amino acids - Amino acids are divided into two categories: essential and non-essential. Essential amino acids cannot be synthesized by the body and must be sourced through diet or supplementation. Non-essential amino acids can be synthesized by the body, however, at times when usage exceeds production, amino acids such as histidine, arginine and glutamine can be regarded as ‘conditionally essential’.

Individual amino acids have many important medical uses for the prevention and treatment of diseases (as outlined in the book, ‘Essential Guide to Amino Acids’ by Dr. Barrie Finnin). Therapeutically, amino acids can represent a safe alternative or addition to standard treatments and are now used exclusively by medical and alternative practitioners.

Whey protein - Whey protein is a pure, natural, high quality protein derived from cow's milk. It is a rich source of the essential amino acids needed on a daily basis by the body.

Whey protein production - Immediately after milking, the milk is cooled to 4 degress celcius and kept in cooling tanks. The whey is not heated and the material from which it is derved is slowly agitated to minimise protein denaturation. The whey is then separated and concentrated through ultra-filtration, which allowed for selective separation of protein from lactose, salts and water under mild conditions of temperature and pH. It is also emulsified with lecithin to allow it to instantly mix.

Why take a whey protein supplement? - The World Health Organisation (WHO) suggests that we consume 0.8g of protein per kg of our body weight daily as a minimum for health, however those in active sports and more serious exercise programs can need anywhere from 1.2 to 2.0g per kg everyday. It can be difficult to obtain these levels from diet alone.

Whey is good for your metabolism and weight - Whey protein contains bioactive components that help stimulate the release of two appetite-regulating hormones: cholecystokinin (CCK) and glucagon-like-peptide-1 (GLP-1). It will keep you feeling satisfied longer.

The body requires more energy to digest protein than other foods (thermic effect) and as a result you burn more calories after a protein meal. Protein also helps to stabilise blood glucose levels by slowing the absorption of glucose into the bloodstream. This in turn reduces hunger by lowering insulin levels and making it easier for the body to burn fat.

How does L-Carnitine work? - L-Carnitine has a critical role in metabolising fatty acids in muscle and transporting long-chain fatty acids into the mitochondria where they are processed to help provide energy.

L-Carnitine may help increase aerobic performance, anaerobic capacity and improve power output in athletes. By assisting the burning of fats as fuel, and enhancing fat utilisation during exercise, it may also boost energy. By burning fat as fuel, the body's supply of glycogen stored in the liver is spared for heavier exertion, which helps increase stamina, endurance and energy supply.

How does L-Phenylalanine work? - L-Phenylalanine is a simple, yet essential, amino acid that we require for nerve and brain function. Being an essential amino acid we have to get our supply from the foods we eat. Foods rich in L-Phenylalanine include wheatgerm, beans, meat and cheese. L-Phenylalanine is the precursor for the production of L-Tyrosine, another amino acid that deals with nerve and brain function.

Think of that person you know, the one with the sugar cravings, mood swings, energy lows in the middle of the day, and the one who eats all that awful snack food in front of the TV at night. It may even, perish the thought, be you! Yes, excess food cravings can be a significant cause of weight gain. Science however has some good news. It has been shown that free form amino acids in the small intestine, especially L-Phenylalanine, can trigger the release of an important hormone called cholecystokinin (CCK). After a high protein meal CCK levels can increase by about 60%. We can trick the body into thinking it has eaten something by taking L-Phenylalanine orally. This causes an increased stomach emptying and an interaction with the feeding centres of the brain, telling them “enough already”! Since the brain and your stomach hold an ongoing conversation about what’s happening inside the digestive system, you stop eating!

How does creatine monohydrate work? - Creatine naturally occurs in meat, mainly red meat. Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas. Approximately 40% of the body's creatine stores are free creatine (Cr), while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day, and replaces that amount through dietary intake and fabrication within the body.

Creatine Monohydrate is a dietary precursor of creatine phosphate (CP). Creatine phosphate will replenish levels of ATP in muscle when stores have been depleted during power exercise. Supplementation of creatine in higher doses will also provide energy for muscle cells during periods of growth - a process called the phosphocreatine energy shuttle.

Creatine is used to enhance performance and has been shown to improve short term or intermittent, high intensity exercise performance.

How does L-Glutamine work? - L-Glutamine can be found in protein powders, beans, meats, fish, poultry and dairy products, and is highly in demand throughout the body. It is used in the gut and immune system extensively to maintain optimal performance. When supplemented, it may help body builders reduce the amount of muscle deterioration that occurs due to other muscles using glutamine stored in muscle tissue.

Research shows that after intensely working out, glutamine levels in the body are reduced by as much as 50%. Since the body relies on glutamine as cellular fuel for the immune system, scientific studies have shown that glutamine supplementation can minimize the breakdown of muscle tissue and improve protein metabolism. Its effects on replenishing the body after stress or trauma have been shown in Europe where it is commonly given to patients in hospitals. Glutamine's cell-volumizing effects have also been shown in several studies. No conclusive studies have been done to evaluate the effects of L-glutamine supplementation on weight-training adults; however, a recent study showed up to a 400% increase in growth-hormone levels when as little as 2 grams of free-form L-glutamine supplement was consumed!

There are no side effects associated with L-glutamine, because it is a nutrient naturally occurring in the body. Reports of an upset stomach are associated with ingesting a great deal of glutamine, using smaller doses is recommended if this occurs.