You have to understand body energy systems and what they use for fuel during exercise before getting into optimal meal and supplement timing for a workout.
Phosphocreatine Energy System
Weight training mainly uses the phosphocreatine (PCr) energy system, which supplies the body with energy for activity lasting less than eight seconds (explosive and short activity is dependent on this system). Creatine and phosphate supplementation can maximize this energy system.
Glycolytic Energy System
If you exercise between eight and 30 seconds, the body uses a little of the PCr system but then switches to the glycolytic energy system—mainly anaerobic glycolysis. To function optimally, this system requires carbohydrate energy from food sources or from stored carbohydrate energy (glycogen) in the liver and muscle tissue. The body uses anaerobic and aerobic glycolysis for activity between 30 seconds and two minutes, again requiring fuel derived from carbohydrates.
Oxidative Energy System
Finally, activity that takes more than two minutes—like a long jog—mainly uses the oxidative energy system, which requires fat. (This is why we do this type of exercise to specifically burn calories, which results in fat loss)
As a fuel source for weight training, you need to make sure that you maximize the phosphocreatine and the glycolytic energy systems.
Phosphocreatine Energy System
Weight training mainly uses the phosphocreatine (PCr) energy system, which supplies the body with energy for activity lasting less than eight seconds (explosive and short activity is dependent on this system). Creatine and phosphate supplementation can maximize this energy system.
Glycolytic Energy System
If you exercise between eight and 30 seconds, the body uses a little of the PCr system but then switches to the glycolytic energy system—mainly anaerobic glycolysis. To function optimally, this system requires carbohydrate energy from food sources or from stored carbohydrate energy (glycogen) in the liver and muscle tissue. The body uses anaerobic and aerobic glycolysis for activity between 30 seconds and two minutes, again requiring fuel derived from carbohydrates.
Oxidative Energy System
Finally, activity that takes more than two minutes—like a long jog—mainly uses the oxidative energy system, which requires fat. (This is why we do this type of exercise to specifically burn calories, which results in fat loss)
As a fuel source for weight training, you need to make sure that you maximize the phosphocreatine and the glycolytic energy systems.
