Energy - Where your body really gets its power from. And why nutrition is the key.

Energy is the invisible capital of life. Every muscle movement, every thought, every breath, even cell repair during sleep - everything costs energy. But the body does not have a battery that can simply be recharged. Instead, it constantly produces new energy from what we give it: Food, oxygen - and time.

The universal currency of this energy is called ATP - adenosine triphosphate. An inconspicuous molecule that is found in every cell and can be activated at lightning speed 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 intensive muscle work. The rest has to be replenished - every second. But where does this supply come from?

Our body is smart - and flexible. Depending on how intense a load is and how long it lasts, it utilises 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 immediately exhausted

• 2. anaerobic-lactacid (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 ("hyperacidity")

• 3. aerobic (with oxygen):
• -Duration: from approx. 2 minutes - theoretically unlimited
• -Example: endurance running, hiking, everyday activity
• -Fuel: glucose, fatty acids, partly amino acids
• -Characteristics: efficient, slow, more sustainable

These systems do not work one after the other, but in parallel - the body mixes as required. And this is where it gets exciting: you can use training and nutrition to influence how efficiently these systems work. You can learn to use your energy sources more consciously - and thus get more performance, focus and regeneration 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 without any detours.

In the muscles and liver, the body stores glucose as glycogen - a kind of energy reserve for rapid exertion. During intensive training, you tap into precisely these stores.

However, too many simple carbohydrates (white flour, sugar) lead to blood sugar fluctuations, insulin spikes and ultimately energy slumps. You know what it's like: the classic 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 to keep your energy levels stable.

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

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

Fat also provides essential omega-3 fatty acids, which not only provide energy, but also have an anti-inflammatory effect and stabilise cell membranes.

Tip: Pay attention to the 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 - e.g. during fasting, dieting or intensive exercise when glycogen stores are empty - does the body also use amino acids as fuel.

This is inefficient and is at the expense of the muscles. It is therefore particularly important for active people to regularly consume high-quality protein - for regeneration, muscle maintenance and hormonal balance.

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

Now it's getting cellular: mitochondria are tiny organelles in almost every cell in the body - and they are the places where ATP is created from food. The more and the fitter your mitochondria, 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 regeneration.

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

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

Nutrition is more than calories. It is information. And your body is not a dull oven that simply burns everything - but a highly intelligent system that decides what it utilises and when.

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

• - more energy in everyday life
• - better performance in training
• - faster regeneration
• - more stable health

"Micronutrients - the invisible heroes of your health"
In this article, we delve deep into the world of vitamins, trace elements and co. What do your cells need every day - and why is it not enough to simply eat "healthy"?