Optimize your energy efficiency to perform better

To perform physical exercise, the body uses its energy reserves to provide the fuel the body needs.

It is possible to optimize the use of these reserves to improve performance during exercise by enhancing endurance.

 1) Energy systems

To provide the body with energy during exercise, it uses the glycogenic pathway (carbohydrates), the lipid pathway (fat) and, to a lesser extent and as a last resort, the protein pathway.

A) The glycogen reserve (carbohydrates):

It is stored in the muscles, which contain approximately 3/4 of the glucose supplied by food, while the liver provides a reserve of approximately 1/4.

• Muscle glycogen is directly used by our active muscles during exercise to carry out contraction.
• Liver glycogen helps maintain a sufficient blood glucose level to prevent hypoglycemia and ensure normal brain function.

B) The lipid reserve (fat):

Stored primarily as fatty acids, all these cells form adipose tissue, known as fat.

These reserves in the human body are much greater in quantity than reserves in the form of glycogen (carbohydrates).

However, it is more difficult for the body to convert them into energy, because burning fat requires much more oxygen than burning carbohydrates.

This is why, during intense exercise that requires readily available energy, the body relies primarily on carbohydrates.

C) The protein pathway (proteins):

A protein is an assembly of amino acids used by muscle mass; these are the building and repair components of the body, whose primary function is not energy production.

However, when reserves are depleted, the body will produce energy from proteins, causing the breakdown of muscle fibers.

This is obviously counterproductive to performance.

2) Optimize efficiency energy

Since glycogen stores are limited, it is necessary to teach the body to conserve its sugar reserves, thereby regulating energy and improving sports performance.

Physiologically, the goal is to promote lipolysis, the use of fat to produce energy, and psychologically, to learn how to manage deprivation and feelings of hunger.

A) Through training:

Specific sessions will enable physiological adaptations so that the body can use fat more effectively as an energy source, limit glucose consumption, and delay the depletion of sugar stores:

• Performing fasted sessions.
• A long, low-intensity training session without carbohydrates.
• Delayed carbohydrate recovery after training.
• Twice-daily training without carbohydrate replenishment between the two sessions.
• “Sleep Low” training: performing a high-intensity session in the evening, followed by a recovery meal without carbohydrate replenishment, and a fasted session the next morning.

Conversely, it is useful to carry out training sessions during which larger amounts of carbohydrates are consumed, so as not to make the body unaccustomed to properly digesting and using sugars, while also testing the maximum amount of carbohydrates that can be assimilated per hour of exercise.

B) Through a balanced daily diet:

For a healthy diet, the basic rule is to eat raw, unprocessed foods, mostly from organic and local agriculture.

The goal is to have a balanced plate every day, providing sufficient, high-quality macronutrients (carbohydrates, fats, proteins) and micronutrients (vitamins, minerals, trace elements, antioxidants).

Appropriate dietary habits will help limit the body’s dependence on sugars, thereby promoting more consistent, gradual energy while improving fitness and health.

Quality carbohydrates in appropriate amounts:

The glycemic index is a criterion used to classify carbohydrates (sugars) from a qualitative perspective, according to their ability to raise blood sugar, that is, the blood sugar level.

• Carbohydrates that are digested quickly and therefore cause blood sugar to rise sharply have a high GI.
• Carbohydrates that are digested slowly and have little influence on blood sugar have a low GI.

This classification has highlighted certain types of food with a high or even very high glycemic index, mainly foods refined and processed by the food industry, and therefore to limit or avoid:

• White sugar.
• Fruit juices, sodas, energy drinks…
• Cakes, cookies, pastries, sweet rolls…
• Dessert yogurt, dessert cream, ice cream…
• Chocolate spreads.
• Refined grains (white rice, white pasta, white bread…).
• Breakfast cereals.
• Savoury snacks, crisps…
• Chocolate bars, cereals…

Carbohydrate sources to prioritize:

• Fresh fruit and vegetables.
• Dried fruits (apricots, figs, prunes…).
• Legumes (lentils, chickpeas, broad beans, beans…).
• Tubers (sweet potato, Jerusalem artichoke, parsnip…).
• Squashes (kabocha, butternut, pumpkin…).
• Whole or semi-whole grains and similar foods (brown rice, basmati rice, wild rice, quinoa, buckwheat, millet, rolled oats…).
• Whole-grain bread (sourdough, wholemeal, multigrain, seeded…).

Regulating portion sizes:

The glycemic index of a food tells us about the quality of its carbohydrates, that is, the speed at which sugar enters the bloodstream; however, it does not take into account the amount of carbohydrates contained in that food.

If a food has a high GI but is consumed in a small portion, it will have less impact on blood sugar than a low-GI food consumed in a large portion.

Example:

By consuming a portion of brown rice three times larger than a normal portion of white rice, the glycemic load will be higher with brown rice and will have a greater impact on blood sugar balance.

Daily carbohydrate requirements:

Recommendation according to the day's activity:

3 to 5 g per kilogram of body weight per day.

Recommendation for an athlete according to the intensity and duration of the activity:

5 to 10 g per kilogram of body weight per day.

Example:

For a 70 kg athlete = 350 to 700 g of carbohydrates/day.

Examples of 50 g carbohydrate portions:

• 100 g of bread.
• 200 g of cooked pasta.
• 200 g of cooked rice.
• 250 g of cooked lentils.
• 250 g of sweet potato.
• 250 g of potato.
• 80 g of rolled oats.
• 40 g of cornflakes.
• 3 fruit yogurts.
• 60 g of raisins.
• 2 bananas.
• 3 apples.
• 2 slices of apple pie.
• 2 slices of pizza.
• 100 g of crisps.
• 40 g of candy.
• 500 ml of fruit juice.
• 500 ml of soda.
• 2 tablespoons of honey.
• 2 tablespoons of agave syrup.

The goal is not to calculate constantly, but to become familiar with the portions to eat; it is clear that with certain foods, the amount of carbohydrates can quickly increase, especially with processed products.

In practice:

• Consume quality carbohydrates by prioritizing foods with a low or moderate glycemic index.
• Adjust the amount of carbohydrates according to needs and energy expenditure.
• Concentrate carbohydrate intake around sporting activities, especially after exercise, to take advantage of the metabolic window that allows the body’s energy reserves to be replenished as effectively as possible, as well as during certain long and intense efforts.

Quality fats in appropriate amounts:

Fat tends to be demonized in the diet because it is often associated with weight gain, cholesterol, and the development of cardiovascular disease.

For athletes, fat intake is essential to provide sufficient energy reserves and optimize the body’s overall functioning.

The quantity and quality of dietary fat intake choices are what matter, and they must be incorporated into an overall balanced diet.

The imbalance in the fatty acid ratio linked to the modern diet:

• An excessive intake of saturated fatty acids (butter, dairy products, cheese, processed meat, red meat, palm oil…) and industrial trans fatty acids (margarines, ready-made meals, industrial pizzas, crisps, cakes, biscuits, pastries, sweet rolls, spreads…).
• A high consumption of Omega-6 fatty acids (sunflower oil, grapeseed oil, corn oil, animal products from intensive farming…).

The solutions: 

• Avoid industrial trans fatty acids.
• Limit your consumption of saturated fats.
• Reduce the amount of Omega-6s.
• Increase the proportion of Omega-3s.

Omega-3s are the so-called “good fats”; increasing their consumption will help restore the balance of fatty acids.

Every day, for a balanced fatty acid ratio:

• 50% monounsaturated fatty acids (olive oil, rapeseed oil, hazelnut oil, avocado, almond, pecan, hazelnut, cashew, pistachio…).
• 20 to 25% saturated fatty acids (butter, dairy products, cheese, processed meat, red meat, palm oil…).
• 20 to 25% polyunsaturated fatty acids: Omega-6 (sunflower oil, grapeseed oil, corn oil, products from animals raised through industrial farming, etc.) + Omega-3 (rapeseed oil, walnut oil, camelina oil, flaxseed oil, hemp oil, walnuts, ground flaxseeds, hemp seeds, chia seeds, sardines, mackerel, anchovies, salmon, tuna, purslane, spinach, lamb’s lettuce, lentils, split peas, dried beans, products from organically raised animals fed naturally, etc.), with a ratio of 3 Omega-6s to 1 Omega-3.

Daily fat requirements:

1.2 to 1.5 g per kilogram of body weight per day, with approximately 3 g of Omega-3s.

Example:

For a person weighing 70 kg = 84 to 105 g of fat per day.

Examples of fat intake:

• Approximately 10 g of fat in 100 g of sardines.
• Approximately 15 g of fat in 100 g of ground beef.
• Approximately 1 g of fat in 100 g of chicken fillet.
• Approximately 8 g of fat in 100 g of tofu.
• Approximately 10 g of fat in 30 g of dry cured sausage.
• Approximately 6 g of fat in 1 egg.
• Approximately 8 g of fat in 10 g of butter.
• Approximately 15 g of fat in 1 tablespoon of olive oil.
• Approximately 20 g of fat in 30 g of walnuts.
• Approximately 6 g of fat in 30 g of feta.

In practice:

Consume a sufficient amount of fat daily, increasing the proportion of high-quality Omega-3 fats.

Every day:

• At least 1 to 2 tablespoons of extra-virgin Omega-3 oil (rapeseed, flaxseed, walnut, camelina, etc.), cold-pressed and used raw as a dressing on food.
• 1 to 2 teaspoons of seeds (ground flaxseed, hemp, chia, etc.) per meal.
• At least 30 to 60 g of a mixture of walnuts and almonds.
• Fresh fruit and vegetables to boost antioxidant intake and protect healthy fatty acids.
• Gentle steaming to prevent the destruction of Omega-3s.

2 to 3 times a week:

• Preferably fresh or canned oily fish, ideally in glass jars, with sardines, mackerel, and anchovies preferred because they contain fewer heavy metals than salmon or tuna.

To limit or avoid:

• Fatty meats (cured meats, fatty beef, pork, mutton, lamb, etc.).
• Dairy and industrial fats (butter, margarine, full-fat cheese, cream, etc.).
• Processed products (ready-made meals, industrial pizzas, crisps, cakes, biscuits, pastries, viennoiseries, spreads, etc.).

High-quality proteins in appropriate amounts:

Although the primary function of proteins is not energy production, they are the building and repair components of the body. They work synergistically with the other macronutrients (carbohydrates and fats) and must be included in the overall dietary balance to ensure the body functions properly.

Daily protein requirements:

Recommendation for an athlete (endurance and maintenance of muscle mass):

1.2 to 1.7 g per kilogram of body weight per day.

Example:

For a 70 kg athlete = 84 to 119 g of protein per day.

The main sources of protein: 

Protein is found throughout the diet, to varying degrees depending on the foods consumed, and a varied intake is needed to synthesize a broad range of all the essential and non-essential amino acids our bodies need.

• Animal proteins: meat, fish, seafood, eggs, dairy products.
• Plant proteins : cereals and cereal products, legumes, algae, oilseeds, nuts, seeds, fruit, dried fruit, mushrooms…

Examples of protein sources:

• Approximately 25 g of protein per 100 g of tuna.
• Approximately 20 g of protein per 100 g of chicken.
• Approximately 20 g of protein per 100 g of fermented tofu.
• Approximately 7 g of protein per egg.
• Approximately 7 g of protein per 125 g goat's milk yogurt.
• Approximately 8 g of protein per 100 g of cooked lentils.
• Approximately 3 g of protein per 100 g of cooked brown rice.
• Approximately 6 g of protein per 50 g of rolled oats.
• Approximately 7 g of protein per 30 g of almonds.
• Approximately 1 g of protein per 100 g of banana.
• Approximately 6 g of protein per 10 g of spirulina.

In practice:

• Ensure a sufficient amount of protein per day according to the recommendations in grams per kilogram of body weight.
• Consume a protein serving after physical exertion to promote muscle rebuilding.
• Vary your intake of animal and plant proteins to obtain a broad range of amino acids.
• Always accompany your protein sources with a sufficient quantity of fresh fruits and vegetables to respect the principle of acid–base balance.

Micronutrients in significant quantities:

Micronutrients (vitamins, minerals, trace elements) provide the body with the elements it needs to function, as well as numerous antioxidants that combat oxidative stress and therefore improve the body's immune response, helping maintain health and improve recovery.

Fruits and vegetables as the main source:

Vegetables can be eaten until full, while fruit intake should be moderate, at 3 to 5 servings per day depending on physical activity.

They will balance the body's acidity, and their high fiber content helps regulate intestinal transit and feelings of hunger.

C) Through digestive rest phases:

Practicing intermittent fasting can be an effective way to promote the use of fat as an energy source, while also benefiting from various benefits:

• Optimization of blood sugar balance.
• Regulation of satiety and weight.
• Reduction of inflammation.

Humans are fully adapted to periods of fasting or caloric restriction; it is the emergence of modern lifestyles that has standardized eating by establishing a regular structure for daily meals.

Taking our Paleolithic ancestors as an example, fasting periods were common because they had to rely on food they could find in nature and did not have access to an almost immediate supply of food as we do today.

Psychologically, intermittent fasting is also a tool for managing cravings and feelings of hunger more effectively.

In practice:

Preferably on a rest day without training, with a 16-hour fasting period to obtain greater benefits:

• Dinner eaten the previous day before 8 or 9 p.m.
• No breakfast the following morning.
• A first complete meal at lunch at 12 or 1 p.m.
• An optional snack at 4 or 5 p.m.
• A second complete meal at dinner at 8 or 9 p.m.

During the 8-hour eating window, it will be necessary to maintain a balanced, high-quality and sufficient diet to meet basic energy needs.

D) Through appropriate nutrition during the effort

For an effort lasting between 1.5 and 2 hours, depending on the type of physical activity, drinking water is more than enough, and additional energy intake is not necessary.

For an effort lasting more than 2 hours, consuming energy substrates may be considered.

An individual strategy:

It is essential to provide the body with the right fuel, because, just like a car, it powers our engine.

There are common rules for optimizing nutrition during prolonged effort as much as possible; however, each person has their own way of functioning.

Factors to consider when adjusting the organization and composition of the diet:

• The type and intensity level of the sporting activity.
• Individual digestive tolerance and sensitivity.
• Feelings, tastes, and cravings.

Rules to follow when choosing energy sources:

• Healthy products with ingredients that are as simple and natural as possible.
• Quality carbohydrates in an amount suited to the effort required.

The various energy substrates:

• Energy bar

Suitable for prolonged exercise, it is absorbed more slowly by the body and can provide a valuable amount of protein, vitamins, and minerals.

Use products containing natural ingredients, with unrefined, moderate-glycemic-index sugars, protein, fatty acids, vitamins, and minerals.

• Energy gel

Very high in high-glycemic-index carbohydrates, it is absorbed quickly by the body, but during prolonged exercise this is more of a disadvantage.

In fact, it can cause blood sugar spikes, provides very few vitamins and minerals, and its acidity often causes digestive problems.

It is better suited to a short event requiring a faster supply of readily available sugars; however, it can be used occasionally during prolonged exercise in the event of a major drop in energy or toward the end of the event.

To be properly absorbed, the energy gel must be taken with water.

• Sports drink

It should be isotonic, meaning it has the same concentration as blood, to allow better absorption and prevent digestive problems and dehydration.

It should contain high-quality carbohydrates to provide a regular, gradual supply of sugar to the body.

A reasonable amount of unrefined sugars per serving—approximately 30 to 40 g of carbohydrates per 500 ml—is more than sufficient.

Vitamins and minerals help optimize carbohydrate utilization, support muscle function, combat acidity in the body, and replace losses through sweat.

• Homemade preparation

Homemade preparations help break up the monotony of gels, bars, and energy drinks.

For example, during prolonged exercise, it is advisable to consume savory foods and a variety of preparations so that the body receives different and varied sources of energy (sandwich, sweet potato purée, rice, fruit, dark chocolate, nuts, dried fruit, etc.).

In practice, during prolonged exercise:

Aim for approximately 30 to 90 g of carbohydrates per hour (sports drink plus food intake), depending on your needs, individual tolerance, intensity, and type of exercise.

• Choose energy products with low- to moderate-glycemic-index sugars to avoid blood sugar spikes and provide a gradual supply of energy.
• Preferably, choose an energy bar that is higher in protein and essential fatty acids and lower in carbohydrates.
• Eat at regular intervals (approximately every 20 to 30 minutes) to help regulate blood sugar levels.
• Ensure good hydration throughout exercise to compensate for losses caused by sweating and facilitate the absorption of ingested carbohydrates. Alternate water and energy drink in small, frequent sips, consuming 300 to 500ml per hour depending on weather conditions and individual needs.

Toward the end of a long effort, particularly during competition, it is possible to consume carbohydrates with a higher glycemic index that are easily absorbed, firstly to cope with depleted glycogen stores and maintain alertness, concentration, and performance until the end of the effort, and secondly to minimize the body's digestive workload.

For an average intake of approximately 60g of carbohydrates per hour of exercise:

• 1 energy bar + energy drink containing 40g of carbohydrates.
• ¾ of a banana + energy drink containing 40g of carbohydrates.
• 1 20g energy gel + energy drink containing 40g of carbohydrates.
• 30g of dates + energy drink containing 40g of carbohydrates.

Beware of consuming too many carbohydrates:

The total food intake should remain within a certain range (30 to 90g of carbohydrates per hour of exercise), so as not to overload the body with an excessive carbohydrate intake that would not be absorbed, causing gastric problems or dehydration.

It is important to train the gut to receive carbohydrates during exercise in order to find the ideal intake, providing the energy needed for performance while optimizing digestive comfort.

CONCLUSION

To optimize energy efficiency and improve performance and endurance capacity, the goal is to limit dependence on carbohydrates while promoting the use of fat as an energy source.

On the one hand through a specific training strategy, and on the other through nutrition adapted to daily life and during exercise, enabling physiological and psychological adaptations to be established.

 

Klein Guillaume DIET NUTRI ENERGIE

His blog: https://naturenergy.live/

His email address: guillaume-klein57@hotmail.fr Feel free to contact him.