How is energy released in a cell
ATP (adenosine triphosphate) - definition and function
Strength exercises, endurance training, brain teasers - you need energy to train your body and mind. Adenosine triphosphate, or ATP for short, is the name of the body's own booster that brings you to the maximum performance you want. You can find out here how you can increase your energy reserves.
1. Adenosine Triphosphate - What is it?
Adenosine triphosphate, abbreviated to ATP, is the Main energy storage of the cells. It consists of the bond of adenosine and three phosphate groups. Every single cell in the human body relates your Energy from ATP.
Is no ATP available, the cell dies from. But it also works the other way round: Is a lot of ATP available, is the Cell particularly active.
That's why it is for biohackers Naturally very interesting, the Adenosine triphosphate production to increase. Because more ATP leads to more energy for body and brain - and who doesn't want that?
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2. The function of adenosine triphosphate
Especially the muscleswhich are abundant in the human body and make you not only mobile but also functional in the first place, need ATP as a drive. Metabolism, cell renewal, digestion, concentration - none of this would be possible without ATP.
Without ATP you couldn't run, think, breathe, you simply wouldn't be viable. So that the battery never runs out, the cells constantly produce new ATP.
And in this way: At the Cellular respiration become Glucose, oxygen and water in the Mitochondria, the small power plants of the cell, degraded to water and carbon dioxide. Through this breakdown creates energy in the form of Adenosine triphosphate.
Enzymes break down this ATP in the mitochondria into an adenosine diphosphate (ADP) and a free phosphate. The energy released in the process is given off in the form of heat, but mostly For the Muscle function used.
However, the ADP then has to be converted back into ATP. This creates an eternal cycle that only works properly with an optimal supply of nutrients.
The body has a sophisticated system for this: the energy metabolism. The energythat you above the Ingesting food, so off Carbohydrates, Proteins and Fats, becomes within the ATP molecules storeduntil it is retrieved by the cells.
However, the cells store their ATP not as an iron reserve of energy. After about 5 seconds of exercise is this ATP already completely used up. Therefore is it [called: reproduce quickly.
So you can do yours Unfortunately, do not expand the ATP budget in the long term, there ATP just not stored in advance can be. What but very well goes, is that Body always enough nutrients for ATP production provide.
Take home message # 1: Without ATP you are not viable and you cannot perform physically or mentally. However, ATP cannot be stored in advance and has to be constantly re-produced.
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3. 3 ways to produce ATP
Adenosine triphosphate must always be available through the metabolism, after all, muscle contractions are often necessary spontaneously - in our ancestors for example on the hunt or on the run. The body therefore has three options for producing ATP quickly:
- By Creatine phosphate, that I in the Muscle cells, can very quickly converted ADP to ATP become. The more of it there is in the cells, the faster ATP is formed when needed.
However, this works anaerobic energy procurement measure rather for short sprints than for long marathons. For exertions that last longer than 10 seconds, Plan B takes effect.
- For Efforts, the a few minutes take the Glycolysis in action: The Carbohydrates in the muscle cells reduced. When the glucose molecules are broken down, 2 ATP molecules are produced per molecule.
- For Endurance training, the longer as 2 minutes continues, it goes Glycolysis in the aerobic energy production about that only works effectively with oxygen.
In the mitochondria, during cell respiration, high-energy hydrogen molecules are split off from carbohydrates, proteins and fats, which in turn ensure that phosphates bind to ADP and become ATP.
The more ATP is produced during aerobic training, the more oxygen the cells need. While the The respiratory chain creates up to 32 ATP molecules per glucose molecule, why Endurance training as very effective for increasing the energy is seen.
4. How important is diet for ATP production?
Simple answer: very important! Because without fuel can No fires arise. The more valuable nutrients your body receives, the better it can convert them into energy. For the energy metabolism needs he, for example, especially Calcium, magnesium and phosphorus, also sufficient Vitamin Dso that the nutrients can be easily metabolized.
Because ATP is not stored in the cells as an energy reserve regular meals for one optimal performance necessary. The body converts carbohydrates, proteins and fats into ATP, which is only available in the cells for a short time and is completely consumed within a few seconds when the muscles are moved. So replenishment is urgently needed to keep the energy metabolism running.
BRAINEFFECT HACK: In your diet, pay attention to high-quality foods such as long-chain carbohydrates, which provide you with energy longer than unhealthy sweets, which usually only provide energy for a very short period of time.
In the case of fats, you can also make sure that you use fats and oils from which your body can gain energy particularly effectively. For example MCT oil with the highest possible percentage of C8 caprylic acid.
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5. ATP for building muscle
Adenosine triphosphate supplies the muscles the energywho she need to contract. The more energy there is, the better the muscle functions and has strength. If there is little energy available, every movement is strenuous.
Who at Training successes want to book should be a optimal care the Muscles with nutrients To take care of. Because only when the muscle has sufficient energy available can it perform as desired.
So you need more ATP for targeted muscle building. This allows you to enter the Training sessions more effective go to your limit.
But don't forget for all your ambition: the muscles only build in the Regeneration phase after training and then only if you provide them with sufficient protein.
The energy stores also have to be refilled again and again and need a regeneration pause between the performance peaks.
Take home message # 2: In order to have more energy, the body needs enough nutrients to produce ATP. There are various ways of producing it so that there is always sufficient ATP in the cells.
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6. The Biohack: More Mitochondria - More Energy
After it not possible is that To increase the cells' ATP stores, you have to start elsewhere to improve your mental and physical performance: the Mitochondria. Because every cell consists of thousands of these small power plants that are increase or decrease can - depending on the body's energy requirements.
So if you are generally rather sluggish and like to hang around on the sofa, the number of mitochondria decreases. However, if you are active and make sure that body and mind are always challenged, the number increases.
Hence the principle is quite simple: Increase your energy needs! There are some effective tips that you can use in everyday life:
- Cold thermogenesis: The cold is good for you, so grit your teeth and start with a cold shower or an ice bath. To the To compensate for the cold, must Body produce more heat - so more energy.
Thereby finds a Oxidation in brown adipose tissue instead, in contrast to white adipose tissue especially many mitochondria having. At regular cold application you will soon realize like yours Energy level increases.
- Endurance training: Running, cycling, swimming - you can train whatever you want, it should just be persistent. Because through it elevated the Number of mitochondria in the muscle fibers, as a study from Toronto shows .
The training effect is by the way regardless of age and occurs even in seniors with regular exercise. Sensation on the edge: At the same time, endurance training forms also more mitochondria in the brain, found out brain researchers from South Carolina . So regular exercise is a real win-win situation!
- Ketogenic Diet: With this diet, the carbohydrate intake is reduced to such an extent that the body draws its energy from fat reserves. Because Energy from fats like MCT oils (e.g. ROCKET C8) is special precious.
Kristopher Bough found, for example, that after 1 to 3 weeks of ketogenic diet, the density of mitochondria in the hippocampus increases by 46 percent .
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- Intermittent fasting: Intermittent fasting has been enjoying growing popularity for years - and rightly so!
Because in addition to a multitude of positive effects on the aging process and weight reduction, this fasting after the 16/8 rule one thing above all: yours Energy level and with it yours too Increase performance.
You eat normally within 8 hours and fast for the remaining 16 hours. Alternatively, you can also fast 1 to 2 days per week and otherwise eat normally.
Intermittent fasting promotes ketosis and, according to a study by Harvard University, can stimulate mitochondria production .
Take home message # 3: To increase your energy level, you can increase the number of mitochondria, for example through cold, endurance training and diet.
ATP is the main store of energy in your cells. So that your cells can work optimally, they must always be supplied with sufficient ATP. This only works if you provide them with high quality carbohydrates, proteins, and fats.
You cannot increase the ATP stores yourself to improve your energy production. But you can make your body produce more mitochondria, which in turn contain ATP.
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