The PHOSPHATE SYSTEM
Explosive Energy at your Fingertips!
When it comes to energy systems within the body, we have 3 basic choices. We have the Anaerobic System which comprises of both the Phosphate (Alactic) and Lactate (Lactic) energy systems, and the Aerobic System.
Each particular energy system has many advantages and disadvantages but these are more or less directly related to the type of training that you partake in. As we are all interested in improving our physique NOW, I will introduce you to the only energy system you really need to worry about - the Phosphate System.
When reading all the muscle mags, you would have no doubt come across the term ATP, or it's full name, Adenosine-Tri-Phosphate. What is it you may ask? Well, it's a combination of a single Adenosine Molecule and 3 Phosphate Ions. Together, they supply energy to the body so it can do everything from setting a new personal best in the gym to mowing the lawn. That is because ATP is the only molecule that can be 'directly' broken down to provide energy for a muscular contraction.
Ok, lets get a little more in depth...
Adenosine-Tri-Phosphate (ATP) and Creatine Phosphate (CP) are stored within the muscle itself on the myosin cross bridges and provides direct energy for a muscle to contract. With this energy, the body has an immediate supply for short bursts only, from the initial contraction up to a maximum of 10-30 seconds (dependant on the athlete). After that we move into the 2nd energy system, the Lactate system. The lactate system doesn't have the same 'energy on tap' so to speak and this is why as you work in the higher rep ranges, you do not have the same level of force output (you cannot lift as much weight). This is the primary reason that overload training is so effective. Ok, back to the Phosphate system...
Where exactly does the energy come from?
Energy is formed when a Phosphate Ion is released from the combined ATP molecule. This is for the purpose of mechanical energy (ie: so we can do stuff). As a result, we are left with Adenosine-Di-Phosphate (single Adenosine Molecule and 2 Phosphate Ions). From here, CP is used to rebuild ADP back to ATP. This happens when the set is over and you are able to breathe again - through the aerobic system. This explains why after a heavy set of bench presses, you finish the set and you are panting like a dog sucking the air in.
How it works is the aerobic system will break down carbs, protein and fat and it is this energy that is created is used to rebuild the ATP-CP molecules. The ATP-CP system is totally dependant on the aerobic system to rebuild energy.
Another point to remember is that there is NO by-products from the ATP-CP system. Every molecule that is broken down is also replenished - how cool is that!
Sounds too good to be true!
There is one limitation with the Phosphate system and that lies directly in your body's ability to rebuild stores to keep up to date with what's needed. Generally, the fitter you are the quicker you can rebuild your ATP stores (ie: shorter recovery periods). An un-fit athlete requires greater recovery periods because they do not have the efficiency that a fitter athlete has (they either get 'puffed' quicker or don't have the aerobic capacity to match their requirements).
As I said before, you can utilize all of you available ATP stores with 10-30 seconds of high intensity output, but don't despair because it does replenish fairly quickly. Below is a table which explains the replenishment periods a little better:
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As you can see, this is why it is recommended that you wait a FULL 3 MINUTES between high intensity sets - so your ATP stores are fully replenished and you have the most energy available. Any time less and you are just short changing yourself in performance and results!
So how does Creatine Monohydrate effect the Phosphate system?
Supplementing your diet with Creatine is like filling up the gas tank. You are adding more fuel into the Creatine Phosphate (CP) system. With the breakdown and regeneration of ATP-CP, Creatine is the added 'power house' to the mix. By supplementing with Creatine, you will notice that you have more energy which can be translated into being able to lift greater overloads, and greater overloads leads to MORE GROWTH!
So remember, if you want the best results from your training, you need to lift hard and heavy with intensity. Stay in the Phosphate system and you are almost guaranteed results!