Load Your Energy Systems for Peak Performance

Maximizing Energy Stores Helps Delay Fatigue

In order for our bodies to utilize the energy stored in food, we must first extract it through digestion and store it so we can continually draw on it to produce the energy molecule that drives all movements of the body – ATP. In other words, we consume energy, store it, use it and deplete the supply. We eat again and the cycle continues. The athlete’s goal is to have their stomachs relatively empty while energy stores are full at the start of training or competition. Following a specific eating pattern can maximize the storage and production of energy. By properly loading your energy systems (phosphocreatine and glycogen) that are rapidly depleted during exercise, you can delay fatigue and optimize performance during activity.


Phosphocreatine System

Fully loading the phosphocreatine energy system is important to athletes who perform high intensity (anaerobic) activities such as weightlifting, certain track events, football or other sports that include sprint-type activities. This system is responsible for producing the ATP that is used during the first 10-15 seconds of strenuous movements, after which the stores are depleted. Creatine phosphate is a naturally occurring compound used in this system to maintain ATP production. By loading as much creatine as the system will hold, we can delay depletion and speed up the regeneration of ATP. Doing so has been shown to enhance performance in certain sports. Weight gain due to water and increased muscle size are common with creatine use and may be beneficial for certain athletes. However, in some sports, any potential benefits from creatine use may be offset by weight gain. To load the phosphocreatine system, it would be necessary to consume unrealistic quantities of meat to achieve maximum levels. Because this is impractical, supplementation (see CreatineMonohydrate or CreatineXXL) has become the preferred and acceptable method. Hundreds of research studies have established the safety and performance benefits of creatine supplementation. To date, there is limited information regarding the use of creatine among youth athletes and therefore it’s not recommended for this group.


Glycolytic system

Glycolysis is the breakdown of stored carbohydrates (glycogen) for energy. This system is directly responsible for the production of ATP during moderate to high-intensity exercise longer than 10 to 15 seconds and also helps fuel endurance activities. Filling this system to capacity can dramatically delay the onset of fatigue for almost all training/events lasting longer than one hour including repeated short bouts of high intensity activity (e.g. soccer, football, basketball, etc.). This translates into less fatigue, higher quality workouts and improved performance. The quantity, type (whole food vs. liquid) and timing of carbohydrate intake must all be considered in order to fill this system without experiencing stomach upset or other adverse effects. Appropriate pre and post-training snacks can effectively top off energy stores and maximize recovery (see "Use Pre & Post Snacks to Maximize Performance"). Among trained endurance athletes, carbohydrate loading is common practice because of the proven performance benefits (see "Carbohydrate Loading for Performance").

By knowing the energy system(s) you use during workouts and events, and properly maximizing your energy stores, you can effectively delay fatigue and reach your peak performance.