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However, hydrogen ions your body produces while using carbs for energy are the reason for the burn, not “lactic acid” as you may have heard.Įventually, the hydrogen ion buildup makes your muscles acidic, which limits the energy your glycolytic-lactate system can contribute.Īfter you exhaust your glycolytic-lactate system, your body requires 6-8 minutes of rest to make a full recovery. It’s also associated with “the burn” you probably know from prolonged, intense exercise (and either love or hate). One reason the standard keto diet doesn’t work well for athletes is because the lack of carbs blunts the effectiveness of the glycolytic-lactate system and reduces exercise performance.Īnd when your muscles use glucose for energy, they create lactate in your bloodstream, which your muscles can also use as fuel, and which your liver recycles back into glucose to reuse as fuel. The adenosine triphosphate-creatine phosphate energy system (ATP-CP for short) fuels short, powerful bursts of movement lasting 10 seconds or less.Įssentially, ATP-CP generates the majority of the energy your body uses for high-intensity but short-lived activities - like sprinting 100 meters or a max-effort set in the gym.Īnd even as your muscles break down ATP during all-out efforts, a related energy molecule called phosphocreatine also helps create more high-energy ATP.

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Keep reading to learn how each energy system relates to various fitness qualities, plus other helpful insights! The ATP-CP System Your energy systems are metabolic processes that fuel your cells with the energy needed to lift weights or perform other activities.Īnd the type of activity, duration, and intensity all help to determine which energy systems your body uses during exercise.Īdditionally, each of the 3 primary energy systems requires a specific amount of time to recover, which is one reason why rest periods are an essential consideration for your fitness results. Your Body’s Energy Systems and What They Do Which Rest Period Length Is Best? Plus 3 Time-Saving Tips.How Long Should You Rest Between Weight Training Sets?.Your Body’s Energy Systems and What They Do.