Energy – Where your body really gets its power from. And why diet is the key.

Energy is the invisible currency of life. Every muscle movement, every thought, every breath, even the repair of cells whilst we sleep – everything requires energy. But the body does not have a battery that can simply be recharged. Instead, it constantly generates new energy from what we provide it with: food, oxygen – and time.

The universal currency of this energy is called ATP – adenosine triphosphate. An unassuming molecule found in every cell that can be activated in a flash as an energy carrier. Without ATP, there is no movement, no life. However, the body only stores tiny amounts of it – just enough for a few seconds of intense muscular activity. The rest must be replenished – every second. But where does this replenishment come from?

Our body is clever – and adaptable. Depending on how intense the exertion is and how long it lasts, it draws on different systems:

• 1. Anaerobic-alactacid (without oxygen, without lactate):
• – Duration: 0–10 seconds
• – Example: Sprinting, heavy lifting
• – Fuel: stored ATP + creatine phosphate
• – Characteristics: extremely fast, but exhausted immediately

• 2. Anaerobic-lactic (without oxygen, with lactate):
• – Duration: 10 seconds to 2 minutes
• – Example: 400-metre run
• – Fuel: glucose (sugar) from muscle glycogen
• – Characteristics: fast, but limited; lactate is produced (‘acidification’)

• 3. Aerobic (with oxygen):
• – Duration: from approx. 2 minutes – theoretically unlimited
• – Example: endurance running, hiking, everyday activities
• – Fuel: glucose, fatty acids, and to some extent amino acids
• – Characteristics: efficient, slow, more sustainable

These systems do not work one after the other, but in parallel – the body mixes them as required. And this is where it gets interesting: you can influence how efficiently these systems work through training and nutrition. You can learn to use your energy sources more consciously – and thereby get more performance, focus and recovery out of your everyday life.

Carbohydrates provide glucose – the sugar from which your body can quickly draw energy. Your brain, muscles and red blood cells in particular love glucose because they can utilise it straight away.

The body stores glucose in the muscles and liver as glycogen – a kind of energy reserve for bursts of activity. During intense training, you tap into precisely these stores.

But: too many simple carbohydrates (white flour, sugar) lead to blood sugar fluctuations, insulin spikes and, ultimately, energy slumps. You know the drill: the classic scenario after a pasta lunch – first a high, then a food coma.

Tip: Opt for complex carbohydrates (oats, pulses, quinoa), and combine them with fibre, protein or healthy fats – this will keep your energy levels more stable.

Fats are by far the most energy-dense macronutrient (9 kcal/g compared to 4 kcal/g for carbohydrates and proteins). But burning fat takes time – and oxygen. That is why your body primarily uses fat at rest or during moderate endurance exercise.

Interesting fact: Well-trained people can optimise their fat burning, e.g. through targeted endurance training in the low heart rate zone (keyword: Fatmax).

Furthermore, fat provides essential omega-3 fatty acids, which not only provide energy but also have anti-inflammatory effects and stabilise cell membranes.

Tip: Pay attention to quality! Avocados, nuts, olive oil, linseed oil, oily fish – these are the good fats that really support your body.

Proteins are actually building blocks, not a primary source of energy. Only when the going gets tough – for example, during fasting, dieting or intense exercise when glycogen stores are depleted – does the body also draw on amino acids as fuel.

This is inefficient and takes its toll on the muscles. That is why it is particularly important for active people to consume high-quality protein regularly – for recovery, to maintain muscle mass and to support hormonal balance.

Tip: A combination of plant-based and animal-based protein sources is ideal, e.g. lentils + egg, quark + nuts, tempeh + wholemeal.

Now we’re getting down to the cellular level: Mitochondria are tiny organelles found in almost every cell in the body – and they are where ATP is produced from food. The more mitochondria you have, and the fitter they are, the better your energy metabolism works.

Fact: Well-trained people have more and more efficient mitochondria – which explains why they often experience more energy, less fatigue and better recovery.

But diet also plays a role: coenzyme Q10, B vitamins, magnesium, carnitine, alpha-lipoic acid – these are all micronutrients that your mitochondria need to function efficiently.

A future article in this series will be devoted entirely to mitochondria.

Nutrition is more than just calories. It is information. And your body isn’t a mindless furnace that simply burns everything – it’s a highly intelligent system that decides what to use, when and how.

The better you understand how these systems work, the more precisely you can tailor your diet to suit you and your goals:

• – more energy in everyday life
• – better performance in training
• – faster recovery
• – better overall health

“Micronutrients – The invisible heroes of your health”
In this article, we take an in-depth look at the world of vitamins, trace elements and more. What do your cells need every day – and why isn’t it enough simply to eat ‘healthily’?