During strenuous exercise, there is an increase in adrenalin, noradrenalin, glucagon (hormone that releases glucose for burning).
The enzyme glycogen phosphorylase, helps breakdown the glycogen in the muscles and liver for combustion.
Initially, it is muscle glycogen that provides the energy, but as exercise continues the blood glucose increases its contribution as metabolic fuel (i.e 30%).
An hour of high intensity exercise depletes half of the glycogen stores. After 2 hours it almost depletes all the liver glycogen and specifically exercised muscles. (FYI, I just went up Mt.KK. I went up to the rest house at 11,000 feet in less than 3 hours just walking and also carrying my own 6kg bag and there was no need to eat energy bars etc. The important thing is to restore the glycogen within 40 minutes of stopping or reaching the rest house as glycogenosis [restoring the glycogen in the liver and muscles] is maximal 30-60 mins after exercise. If you reload the glycogen immediately there is no need to eat carbohydrate for the 2.30 am climb to the top. I left the rest house at 3.00am and got to the top at 5.15am. See the pictures at victorchenministries.blogspot.com).
Carbohydrate is the main fuel coz of its fast rate of energy conversion and transfer (into ATP, the cell’s energy currency) which is twice that of protein and fat. In addition per unit of oxygen consumed, carbohydrate generates 6% more energy than fat. Thus for intense exercise, its is mainly dependent on carbohydrates.
Tomorrow, we will look at moderate and prolonged exercise which mobilizes and burns fat for those who want to lose weight etc.
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