Energetické systémy a.k.a posilkárska chémia

Erik Kerpčár Powerlifting 5892 Comments

Ako naše telo využíva energiu asi všetci vieme. Aké sú však „generátory“ energie pre naše telo? V nasledujúcich pár odstavcoch sa bližšie pozrieme na to, ako telo vyrába energiu.

Svalová bunka získava energiu z chemickej zlúčeniny adenotrifosfát (ATP) a jeho následným štiepením. ATP je zlúčenina, ktorá všeobecne slúži ako zdroj energie pre všetky živé organizmy. Na pohyb priečnych mostíkov (odporúčame prečítať si článok o stavbe svalu) vo svale sa ATP získava z troch energetických reakcií:

  1. Regenerácia ATP z kreatínofosfátu (ATP – CP systém)
  2. Anaerobnou glykolýzou (LA systém)
  3. Aerobobnou oxidáciou glukózy a tuku (O2 systém)

Regenerácia ATP z kreatínofosfátu

Táto reakcia sa uplatňuje pri krátkych intenzívnych anaeróbnych výkonoch (bez prístupu kyslíka) ako sú šprint, vzpieranie, powerlifting,…). Počas prvých sekúnd svalovej práce je energia čerpaná štiepením ATP zásob. Po vyčerpaní týchto prvotných zásob je potrebné, aby bol ATP zregenerovaný, kde vstúpi reakcia ATP s kreatínofosfátom uloženým vo svale. Z kreatínofosfátu sa uvoľní molekula fosforu a ten sa naviaže na adenodifosfát (ADP), čím vzniknenová molekula ATP. Tieto reakcie sú prítomné v dominancii prvých 6 sekúnd a sú označované ako bezlaktátové. Pri súvislom pokračovaní cvičenia (v silovom tréningu môžeme povedať pracovnej série) sa kreatínofosfát nestíha regenerovať a dochádza k jeho nedostatku, čo sa odzrkadlí na energetickej bilancii – energetická produkcia prudko klesá. Po skončení súvislej záťaže (po ukončení pracovnej série) sa jeho zásoby rýchlo obnovujú – 70–80% za min., 100% behom 2 až 3 min (preto sa udáva čas odpočinku medzi silovými sériami až 5 min.). Z uvedeného plynie, čím vyššie budú zásoby kreatinofosfátu vo svale, tým dlhšie a s väčšou energiou je možno vykonávať krátkodobú intenzívnu záťaž. Pre zvýšenie hladiny kreatínofosfátu sa využíva supplementácia kreatinom.

Anaerobná glykolýza (LA-systém)

Anaerobná glykolýza (anaerobný – bez prítomnosti kyslíka, glykolýza – rozklad glukózy) sa aktivuje len s malým oneskorením oproti ATP – CP systému, pričom sa obe hladiny cca po 6 sekundách vyrovnávajú. Glukóza je rozkladaná na pyruvát a ten je neskôr anaerobne rozložený na kyselinu mliečnu (laktát) a vodík. Pokiaľ je glukóza získaná zo svalového glykogénu (forma glukózy uloženej vo svale, určená na okamžitú spotrebu, max. výdrž 90 min.), tvorí čistý zisk anaerobnej glykolýzy 3 molekuly ATP na 1 molekulu glukózy. Pokiaľ ale svalový výkon pretrváva, zásoby glykogénu vo svale nepostačujú, do svalu je privezená glukóza z pečene, čo však znižuje čistý výťažok ATP na 2 molekuly na molekulu glukózy. 1 molekula ATP je použitá na úpravu glukózy v pečeni.

Pri produkcii energie LA systémom sa v svale hromadí laktát – kyselina mliečna (aj napriek jeho rýchlemu vyplavovaniu do krvi, metabolizácii v pečeni a obličkách,…). Ak dosiahne hladina laktátu kritickej hranice, disociované (rozložené) iony vodíka spôsobia pokles pH, čo spôsobí znížené nasýtenie hemoglobínu kyslíkom a naruší tak funkčnosť svalu. Nastane lokálne okysľovanie (acidizácia) a dostaví sa známy pocit pálenia podráždením nervových zakončení. Rýchlosť poklesu pH v organizme ovplyvňujú tzv. pufry (tlmivé roztoky) a ich kapacita, teda schopnosť neutralizovať voľné vodíkove iony a tým spomaliť okysľovanie. Pufrovacia kapacita sa dá zvýšiť tréningom a tým oddialiť pokles funkcií, čo znamená, čim viac trénuješ, tým budeš mať väčšiu kapacitu a výkonnosť.

Medzi najdôležitejšie pufry patria: fosfát (P), bielkoviny ako hemoglobín či histidin a hlavne karboxylové kyseliny a ich soli.

Anaerobná glykolýza je označovaná za neefektívnu metódu získavania energie a je 2 krát pomalšia ako ATP-CP metóda, no je stále podstatne rýchlejšia ako oxidácia glukózy. Po cca30 sekundách sú zásoby kreatínofosfátu v svale prakticky vyčerpané a primárnym energetickým zdrojom sa stáva LA systém.

Aerobná oxidácia glukózy a tuku (O2 systém)

Pri výkonoch trvajúcich viac ako 60 – 70 sekúnd sa hlavným zdrojom energie stáva oxidácia glukózy (štiepenie glukózy za prítomnosti kyslíka). Glukóza je opäť rozkladaná na pyruvát, ten je následne metabolizovaný v mitochondriách (bunková organela) v cyklu kyseliny citrónovej, tzv. Krebbov cyklus. Záverečná reakcia zvaná oxidatívna fosforylácia vedie k vzniku vody, oxidu uhličitého a ATP (až 36 molekúl ATP na jednu molekulu glukózy). Pri stupňujúcom sa výkone, množstvo mitochondrií, oxidatívnych enzýmov a prijatého kyslíka nestačí k dostatočnému odbúravaniu pyruvátu, pyruvát sa začne metabolizovať na laktát anaerobne, v procese anaerobnej glykolýzy.

Ak sú zásoby glykogénu cca po 90 minútach úplne vyčerpané a krvná glukóza nepostačuje, svaly začnú využívať energiu z oxidácie tukov (mastných kyselín zo zásobného triacylglycerolu) v Krebsovom cykle na vodu a oxid uhličitý. Tento spôsob získavania energie, zvaný aj lipolýza – štiepenie tukov, nevytvára laktát (nie je prítomný pyruvát) ale je menej ekonomický, pretože spotrebuje asi o 7% viac kyslíka, čo prirodzene vytvára väčší dopyt po kyslíku a zvýšenie srdečnej činnosti. V praxi to podporuje teóriu o spaľovaní tukov pri vyčerpaní glukózových zásob vo svale a to formou kardia po silovom tréningu.

V extrémnych prípadoch dlhodobej fyzickej záťaže sa energia čerpá aj z bielkovín, a to najmä z rozvetvených aminokyselín (BCAA).

 

 

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