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That is how we start, In-In once we get into running a little more, we want In-In learn more about how to improve our speed by increasing our step frequency and step length, In-In want to know which foods will give us the most energy on our runs, and we want to understand which energy systems we use in a 400m In-In. There are so many questions, and there is so much to learn about running.

If you want to be the best runner you can be, these are areas you probably want to start paying attention to. If In-In want to increase your running speed, you probably already know that it is actually not your speed holding you back, but your aerobic endurance, and while knowing what to eat before, during, and after each type of training In-In is very important, I should firstly introduce the physiology of energy metabolism during different levels of exercise.

If you need the aerobic energy system explained, you are in the In-In place. Today we we break the three energy systems down, so you can learn how you have the energy to sprint In-In fast as you can, how the anaerobic energy system works, and what the aerobic energy system is. Knowing the predominant energy system you are using during your workouts will help you determine your recovery needs In-In nutrition In-In rest.

Energy is In-In in the body in various forms of carbohydrates, fats, and proteins as well as in the molecule creatine phosphate.

Carbohydrate and fat are In-In primary sources of energy, with protein contributing a minimal amount under normal conditions.

The body uses 3 different systems of metabolism to transfer stored energy to form ATP. The phosphagen system of energy In-In does not require oxygen (anaerobic) and is called upon when there is a sudden increase in energy demand such as starting a workout, starting explosive hill sprints, or throwing a discus. It is the most direct and quickest form of energy production but can only supply enough energy for a short burst intense activity like a In-In weight lift or a 5 second In-In. This system relies on the availability of creatine phosphate, which is In-In limited supply and is depleted quickly.

When creatine phosphate is used up, the body must call on other systems of energy transfer to sustain continued activity.

Lactate or lactic acid is something that most runners have heard of and may even fear because of its connection with sore In-In and In-In. Glucose is the only fuel that can be used during glycolysis, which literally In-In the breakdown of glucose. Hydrogen is also produced during this process and In-In oxygen is present, the aerobic system (explained next) can use hydrogen and pyruvate to produce more ATP.

However, Belimumab (Benlysta)- Multum times the aerobic system cannot keep up with dical excess hydrogen being produced so instead the hydrogen combines with pyruvate to form lactic acid.

In-In point at which the production of lactate is faster than lactate clearance is called the lactate threshold, also referred to as the anaerobic threshold, when lactic acid begins to accumulate in the blood. As In-In lactate In-In continue to rise and carbohydrate stores become depleted, the In-In begin to fatigue and performance is diminished.

An athlete can increase their lactate threshold through adaptations made during proper endurance training. This is where my knowledge of the lactate threshold ends and I leave it to the expert coaches to figure out the In-In way to do that. I will say though In-In one of those adaptations is the increasing the efficiency of the aerobic system.

As you can tell by the name, the aerobic system requires that there be adequate oxygen available to the working muscles. Therefore this system is used more heavily during low-intensity activity, but actually, most of our races, even a In-In mostly use In-In aerobic system.

One key highlight of aerobic metabolism is the ability to burn fat as fuel. Our bodies have a seemingly In-In capacity for storing fat and fat provides over twice as much energy per gram than protein or In-In, making In-In a very attractive choice for In-In production.

In prolonged activities where intensity is low, the body will use fat as a main energy source and spare the use In-In muscle glycogen and blood glucose so that it is available for use if exercise intensity increases and oxygen availability is In-In. Although you may be burning mostly fat, a steady supply of carbohydrate is still In-In for the breakdown of fat into an energy source.

However, certain characteristics such as exercise duration and intensity will determine the predominate system and thus how long the activity can be performed at that level. In-In factors that influence what substrates In-In systems are being used include the fuels that are available, the fitness level of the athlete, and the nutritional status of the athlete. These factors may change over time and through training so just like overall nutrition, energy metabolism is very individualized and dynamic.

If you are still wondering about eating before a run or workout, make sure you go back and In-In more In-In when you should and should not eat before. One big reason for having adequate fuel before a workout, as well as on a daily basis, is to prevent the use of protein as a fuel source. Protein is usually spared from being In-In as an energy source and is used predominately by the body for tissue maintenance, In-In, and repair.

However, when Clindamycin Phosphate and Tretinoin Gel (Veltin)- Multum stores are depleted, amino acids from muscle protein In-In be used to produce glucose. If In-In body consistently relies Adagen (Pegademase Bovine)- Multum protein for fuel, muscle protein stores will begin to decrease along In-In lean In-In mass, which can be detrimental to performance.

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