Optimizing Metabolism through Muscles and Exercise; Understanding Nutrition, Exercise, and Metabolic Flexibility
Understanding Nutrition, Exercise, and Metabolic Flexibility
The Unique Metabolism Blueprint
People are unique, and so is their metabolism. From insulin sensitivity to hormone production, each individual's system operates differently. This uniqueness is why personalized nutrition is crucial. In this blog, we will delve into the complex interplay of muscles, metabolism, and exercise, exploring macronutrients, fat mobilization, metabolic flexibility, and the impact of exercise on ATP production.
Fueling the Engine - Macronutrients, Micronutrients, and Enzymes
If the metabolism operates well it can operate efficiency and increase overall daily mental and physical performance. Macronutrients, micronutrients and enzymes are a vital part of this equation. These elements help to mobilize and oxidize fat stored in the body. The body must be able to release the fat from the cells in order for it be used for energy. High quality nutrition helps support this process.
The Role of Mitochondria in Energy Production
Mitochondria, the powerhouses of cells, play a crucial role in ATP production. The process of making energy for all of our daily acticity happens in our mitochondriea. These little cells create 75% of the bodies erngy from the foods your eat. the more mitochonria we have the more energy we can burn and the more effectively we can burn that energy. haveing more mitochindria also helps the body get oxygen to all of the tissues with ease and effiecay. Want to increase speed or power? more mitochonrida is the way. High quality nutrition and movment are essential elments of creating more mitochondria.
Nutrient Metabolism and Its Impact on Health
ATP, the body’s fuel, us requitred for all body fucntins. This means we need a constatn stream of nutrients. We can store a limited amount of daily available nutrients in our blood, our liver and our muscles. less readily avialble is our fat storage. Liver is health is essential to a ehalthy metabolizm. Almsot asll nutreints and break down passes through or starts the break down pracess in the liver.
Having raw materials for making energy is essential. The materials are picked up by the cell and shtiteled into the mitchondria to make energy. (this process also takes atp or energy) Trigylceridees, which when broken down in circulation become fatty acids. some of which circulate in the blood, but are mostly stored in fat cells. Glycogen is broken down carbohydrates. they get stored in the blood, liver, and mucles cells.
Metabolic Flexibility - The Switch Between Fuel Sources
Nutrients are broken down and made into energy based on a several variables. ATP is made and replenished based on; how quick need energy, how fast these energy making reactions are happening, what are and the amount of available nutrients and the amount of oxygen the body is requiring. Nutrients are metabolized by a few select pathways.
5 pathways for carbs
6 pathways to break down fats
only 3 pathways to beak down protein
Our body’s are well engineered to metabolize fat and carbs, less efficient at breaking down protein. metabolize means to use, to build or to break down. If we don’t not have enough nutrients the mitochondria cant do their jobs well. over time this leads to hormonal imbalance, reduced immune function, reduced recovery and possible risk of energy.
Inefficiency in the mitochondria and cells create waste products. Part of the process of making energy requires oxygen. when the mitochondria and cells are inefficient they produce a product called free radicals. this creates waste. as the waste builds up they create cell damage and inflammation to build up over times. this is why consistently training above your recovery threshold can do more harm than good As well as why pushing your threshold with intent is essential to adaptation and improving overall healthy and fitness.
Caloric Measurement and Metabolism
The measuring of calories in foods is a complicated process that is inefficient even with the most sophisticated equipment (bomb calorimeter) . The truth is that most foods aren't actually measured, they are assigned calories based on stats and data. Quality and accuracy of that data has been debated.
A human body processes nutrition differently than a bomb calorimeter. The body is impacted by things such as Starch and resistant fibers - which are processed differently in the body than they are measure in a lab. Other variables that impact the macro and micronutrients of food including environmental conditions from sunlight to water to pesticides and fertilizers. Animal products are nutrient dependent based on the health and care of the animals.
High Carb or Low Carb?
This questions usually has more to do with how you operate best. Low carb is less than 100g per day. adaptation to this or “switching to burning fat” can take between 1-2 full weeks. The adaptation phase can be uncomfortable and make your feel flu like. This is your body adapting to using fat as a primary fuel source instead of carbohydrates. If after 2 full weeks you still feel terrible, you might consider a higher carbohydrate diet is a better fit for you. For most people a balance of the two is usually a good fit for most people. Protein first and a balanced approach to fat and carbs for daily nutrition.
Calories, Understanding Metabolic Rate, and Total Daily Energy Expenditure
The measuring of calories in food is a complicated process this is inefficient, even with the most sophisticated of equipment.
most food labels that you read haven’t actually been measure themselves, but often assigned calories based on stats and data already avaialble. There is a lot of argument on the accuracy of this data. The problem with focusing solely on calories is the human body processes nutrition differently than lab equipment . The body is impacted by the thing such as starch and resistant fivers, whey are processed much differently by the body than they are measure d in the lab. Other variables also impact the available calories and nutrition composition of food. Plant nutritional makeup varies due to environmental conditions and access to sunlight or water. animal products which can have nutrient density inconsistencies dependent on the health and care of the animals.
BMR- basal metabolic rate - not even digestion (this is an extreme test) this is 70% of our calorie usage
RMR - resting metabolic rate - includes digestion - is a it more accurate BMR + 10%
Both measured by oxygen consumption in a lab
TEF- thermogenic effect of food - the amount of energy it takes to digest to break down and extract the nutrients from your food.
People do this with differing levels of effectiveness. RMR + 10% of calories expended
Exercise- the amount of energy used during exercise RMR+TEF + 10-30% cal
NEAT- non exercise activity thermogenesis- daily activity, general body processes, fidgeting
fidgeters tend to be leaner due to an organically higher level of movement in general .
TDEE - Total daily energy expenditure = RMR + physical activity + TEF
Increased energy expenditure requires increased calorie demand.
Use more oxygen = we need and use more energy. Physical activity increase the need for more oxygen, this will help us burn stored energy.
EPOC - post exercise oxygen consumption. Occurs after all exercise, but is more significant in high intensity short duration.
Exercise and Its Impact on Metabolism
Movement and exercise enhance the mobilization of fat out of storage and into the blood stream to be used to ma energy. Aerobic activity at encourages the body to use fat as a primary fuel source rather than carbs. Anaerobic exercise will utilize available carbohydrates first.
High intensity short duration exercise is primarily carb powered. from strength training to downhill mountain biking and speed skiing, short duration higher intensity activities. these are related to more fat twitch muscle fibers and can only work as long as it has enough energy and raw materials in the blood stream. as the duration increases that body will need tot take energy from the liver and the muscles which takes a bit more time, this slowing down the amount of energy you have available.
Low intensity long duration activity primarily uses fat for an energy source. it is easier for the body to use of fat for fuel during long duration because it has a much greater yield than carbs, the problem is the transfer of fat to energy takes a bit more time thus is ideal for slow steady stater aerobic exercise. this is why harder faster workouts are not always better way to go based on your goals.
The Role of Pre, Peri, and Post-Workout Nutrition
Before - 30 min - 1 hr, smaller meal - carbs and protein, low fat.
During - water or electrolyte supplement,
and, if needed based on health, goals, training duration, training intensity. BCAA’s, Protein shake, easily digestible carbs and protein.
want to require as little from digestive tract as possible at this time.
After - immediately after - 30 min easily digestible protein and carbs,
simple carbs will help to encourage your body to uptake the protein you have ingested directly into the cell and replenish carbohydrate stores in the muscles, liver and blood stream
20-40 g protein and 30-60+ g carbs (based on training intensity and duration)
60- 90 min after- complete protein source, complex carbs and high quality fat.
Amounts are variable based on overall calorie goals and needs.
Thriving Through Movement and Nutrition
Nutrition is important, but consider that The human body is designed to move. To optimize your nutrition, consider adding consistent daily movement. 20- 30 min daily is enough to get you started. Healthy, active muscles support metabolism, which allows all body systems to operate optimally.
From brain fog, chronic fatigue, digestive issues, muscle pain, stress management, down regulation of the SNS and upregulation of the PNS, hormone imbalances, fascial restrictions, mobility and more, potential can all be improved to come capacity with healthy, high functioning, metabolism.
Movement is an essential component to this equation.
You can simply survive, or you can thrive.
