CatHerder's Journal, 23 November 2015

Happy Monday!

My workouts for last week were the following.

Monday - 11 Sprints, 30 sec sprint/60 sec jog, Max pace 5:47/mile
Tuesday - Weights Upper body/ core
Wednesday - 9 hill sprints
Thursday - Off (took DW in for a minor procedure)
Friday - Run 1 hour, 6.11 miles, 9:49/mile
Saturday - Run, 1 hour 45 minutes, 10.02 miles, 10:29/mile

Now time for a geek out. What I have been reading is about the energy systems of the body. What I have found out is that there are 3 energy systems in the human body. The body runs on adenosine triphosphate (ATP). All of the energy systems work on either creating or recycling ATP.

The first system is the phosphagen system (also called the ATP-CP system). This uses stored ATP which is broken down to adenosine diphosphate (ADP) plus energy. The ADP is then recycled using creatine phosphate (CP) as a phosphate donor to convert the ADP back to ATP which is then consumed again. This system produces energy quickly but can only last up to 10 seconds due to the limited supply of CP. This is an anaerobic process and does not require oxygen.

The next system is glycolysis. This uses glucose for all out effort lasting 30 sec to 2 minutes. The glucose or glycogen broken down to glucose is converted into pyruvate plus ATP. Each molecule of glucose produces 2 pyruvate and 2 ATP. If there is adequate oxygen available the pyruvate will be used in the next process, if not it will be converted to lactic acid. There is not a corresponding pathway for the breakdown of ketones.

The third system is the aerobic system. This system is used for longer activities and requires oxygen. This system can use glucose, glycogen, fatty acids and ketones as fuel. For glucose and broken down glycogen, it is first converted to pyruvate and then to acetyl-CoA. The acetyl-CoA enters the Krebs cycle (also called the citric acid cycle or TCA cycle) and gets converted to ATP plus intermediaries. Fats can be broken down through beta oxidation to acetyl-CoA which then enters the Krebs cycle.

The main ketone bodies are a and acetoacetate and β-hydroxybutyrate. Ketones are converted to acetoacetate and then to acetyl-CoA which enters the Krebs cycle.

Different exercises utilize the different pathways and can be affected by diet. The ATP-CP system is used for short term, high intensity exercises such as all out sprints or weight lifting. This system is the same on a carbohydrate or ketogenic diet. Supplementing with creatine can super load CP into the muscles.

Glycolysis can only occur on a carbohydrate diet. There is not a similar pathway using ketones. This pathway is utilized during high intensity exercises such as weight lifting and sprinting.

The aerobic system can be utilized whether on a carbohydrate or ketogenic diet. This system is used for endurance type activities. There is some speculation that the ketogenic diet may be superior to the carbohydrate diet for this process.

Well, that about sums it up. So much for my geek session.

Have a great week everybody!

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2254 kcal

Fat: 51.18g | Prot: 152.38g | Carb: 321.85g.   Breakfast: Quaker 100% Whole Grain Oatmeal, CytoSport 100% Whey Protein - Chocolate, Bananas. Lunch: Spicy Chicken Wrap, Great Value Pinto Beans. Dinner: Marketside Classic Iceberg Salad, Bolthouse Farms Classic Balsamic Dressing, Kirkland Signature Chunked Chicken Breast in a Can. Snacks/Other: Apples, Buttered Popcorn Popped in Oil, Swiss Miss Sugar Free Hot Chocolate, Great Value Organic Vitamin D Milk, Apples, Broccoli, Kirkland Signature Steak Strips, Great Value Organic Vitamin D Milk, Swiss Miss Sugar Free Hot Chocolate, Tomatoes, Clif Bar Shot Blocks - Orange. more...

3073 kcal

Activities & Exercise: Running 5.2 mph - 45 minutes, Resting - 14 hours and 11 minutes, Sleeping - 9 hours and 4 minutes. more...