Before we describe the MOVEOUT system, I want you to understand in general what processes take place in the muscles during work. I will not go into the smallest details, so as not to injure your psyche, so I will talk about the most important. Well, perhaps many will not understand this section, but I advise you to study it well, because thanks to it you will understand how our muscles work, which means you will understand how to train them correctly.

So, the main thing that is needed for the work of our muscles is the ATP molecules with which the muscles receive energy. From the splitting of ATP, an ADP molecule + energy is formed. That's just enough ATP reserves in our muscles for only 2 seconds of work, and then comes the resynthesis of ATP from ADP molecules. Actually, the performance and functionality depend on the types of ATP resynthesis processes.

So, there are such processes. They usually connect one after the other.

1. Anaerobic creatine phosphate

The main advantage of the creatine phosphate pathway for the formation of ATP is

• short deployment time,
• high power.

Creatine phosphate pathway related to matter creatine phosphate. Creatine phosphate is made up of creatine. Creatine phosphate has a large supply of energy and a high affinity for ADP. Therefore, it easily interacts with ADP molecules that appear in muscle cells during physical work as a result of the ATP hydrolysis reaction. During this reaction, the phosphoric acid residue is transferred with an energy reserve from creatine phosphate to the ADP molecule with the formation of creatine and ATP.

Creatine Phosphate + ADP → Creatine + ATP.

This reaction is catalyzed by an enzyme creatine kinase. This pathway of ATP resynthesis is sometimes called creatikinase, sometimes phosphate or alactate.

Creatine phosphate is a fragile substance. The formation of creatine from it occurs without the participation of enzymes. Creatine is not used by the body and is excreted in the urine. Creatine phosphate is synthesized during rest from excess ATP. At muscle work moderate power reserves of creatine phosphate can be partially restored. The stores of ATP and creatine phosphate in muscles are also called phosphagenes.

The phosphate system is characterized by a very fast resynthesis of ATP from ADP, but it is only effective for a very short time. At maximum load, the phosphate system is depleted within 10 s. First, ATP is consumed within 2 s, and then within 6-8 s - CF.

The phosphate system is called anaerobic, because oxygen does not participate in the resynthesis of ATP, and alactate, since lactic acid is not formed.

This reaction is the main source of energy for maximum power exercises: running on short distances, jumping throwing, lifting the barbell. This reaction can be turned on repeatedly during execution exercise, which makes it possible to quickly increase the power of the work performed.

2. Anaerobic glycolysis

As the intensity of the load increases, there comes a period when muscle work can no longer be supported by the anaerobic system alone due to lack of oxygen. From now on, energy supply physical work the lactate mechanism of ATP resynthesis is involved, the by-product of which is lactic acid. With a lack of oxygen, the lactic acid formed in the first phase of the anaerobic reaction is not completely neutralized in the second phase, resulting in its accumulation in the working muscles, which leads to acidosis, or acidification, of the muscles.

The glycolytic pathway for ATP resynthesis, like the creatine phosphate pathway, is an anaerobic pathway. The source of energy needed for ATP resynthesis in this case is muscle glycogen. During the anaerobic breakdown of glycogen from its molecule under the action of the enzyme phosphorylase, terminal glucose residues are alternately cleaved off in the form of glucose-1-phosphate. Further, the molecules of glucose-1-phosphate, after a series of successive reactions, turn into lactic acid. This process is called glycolysis. As a result of glycolysis, intermediate products are formed containing phosphate groups connected by macroergic bonds. This bond is easily transferred to ADP to form ATP. At rest, glycolysis reactions proceed slowly, but during muscular work, its speed can increase by 2000 times, and already in the pre-launch state.

Deployment time 20-30 seconds .

Operating time with maximum power - 2 -3 minutes.

The glycolytic mode of ATP formation is several advantages before aerobic route:

• it reaches maximum power faster,
• has a higher maximum power,
• does not require the participation of mitochondria and oxygen.

However, this path has its own flaws:

• process is not economical
• the accumulation of lactic acid in the muscles significantly disrupts their normal functioning and contributes to muscle fatigue.

1. Aerobic pathway of resynthesis

The aerobic pathway for ATP resynthesis is also called tissue respiration - this is the main way of ATP formation, which takes place in the mitochondria of muscle cells. During tissue respiration, two hydrogen atoms are taken away from the oxidized substance and transferred through the respiratory chain to molecular oxygen delivered to the muscles by blood, resulting in water. Due to the energy released during the formation of water, ATP molecules are synthesized from ADP and phosphoric acid. Usually, for every water molecule formed, three ATP molecules are synthesized.

The oxygen, or aerobic, system is the most important for endurance athletes because it can support physical performance for a long time. The oxygen system provides the body, and in particular muscle activity, with energy through the chemical interaction of nutrients (mainly carbohydrates and fats) with oxygen. Nutrients enter the body with food and are deposited in its stores for further use as needed. Carbohydrates (sugar and starches) are stored in the liver and muscles as glycogen. Glycogen stores can vary greatly, but in most cases they are enough for at least 60-90 minutes of submaximal intensity work. At the same time, the reserves of fats in the body are practically inexhaustible.

Carbohydrates are a more efficient "fuel" compared to fats, since for the same energy consumption, their oxidation requires 12% less oxygen. Therefore, in conditions of lack of oxygen during physical exertion, energy generation occurs primarily due to the oxidation of carbohydrates.

Since carbohydrates are limited, their use in endurance sports is also limited. After the depletion of carbohydrate reserves, fats are connected to the energy supply of work, the reserves of which allow you to perform very long work. The contribution of fats and carbohydrates to the energy supply of the load depends on the intensity of the exercise and the fitness of the athlete. The higher the intensity of the load, the greater the contribution of carbohydrates to energy production. But at the same intensity aerobic exercise a trained athlete will use more fat and less carbohydrate compared to an untrained person.

Thus, a trained person will use energy more economically, since carbohydrate reserves in the body are not unlimited.

The performance of the oxygen system depends on the amount of oxygen that the human body is able to absorb. The greater the oxygen consumption during long-term work, the higher the aerobic capacity. Under the influence of training, a person's aerobic capacity can increase by 50%.

Deployment time is 3-4 minutes, but for well-trained athletes it can be 1 minute. This is due to the fact that the delivery of oxygen to the mitochondria requires a restructuring of almost all body systems.

Operating time at maximum power is tens of minutes. This makes it possible to use given way during prolonged muscle work.

Compared to other ATP resynthesis processes in muscle cells, the aerobic pathway has several advantages:

• Profitability: 39 ATP molecules are formed from one glycogen molecule, with anaerobic glycolysis only 3 molecules.
• Versatility as the initial substrates here are a variety of substances: carbohydrates, fatty acids, ketone bodies, amino acids.
• Very long run time. At rest, the rate of aerobic ATP resynthesis can be low, but during physical exertion it can become maximum.

However, there are also disadvantages.

• Mandatory oxygen consumption, which is limited by the rate of oxygen delivery to the muscles and the rate of oxygen penetration through the mitochondrial membrane.
• Great deployment time.
• Small maximum power.

That's why muscle activity, characteristic of most sports, cannot be fully obtained by this way of ATP resynthesis.

Note. This chapter is written on the basis of the textbook "FUNDAMENTALS OF SPORT BIOCHEMISTRY"

What makes a person move? What is energy exchange? Where does the body's energy come from? How long will it last? At what physical activity how much energy is consumed? There are many questions, as you can see. But most of all they appear when you start to study this topic. I will try to make life easier for the most curious and save time. Go…

Energy metabolism - a set of reactions of splitting organic substances, accompanied by the release of energy.

To provide movement (actin and myosin filaments in the muscle), the muscle requires Adenosine TriPhosphate (ATP). When chemical bonds between phosphates are broken, energy is released, which is used by the cell. In this case, ATP goes into a state with a lower energy in Adenosine DiPhosphate (ADP) and inorganic Phosphorus (P)

If the muscle does work, then ATP is constantly split into ADP and inorganic phosphorus, while releasing Energy (about 40-60 kJ / mol). For long-term work, it is necessary to restore ATP at the rate at which this substance is used by the cell.

The energy sources used for short-term, short-term and long-term work are different. Energy can be generated both anaerobically (oxygen-free) and aerobically (oxidatively). What qualities does an athlete develop when training in the aerobic or anaerobic zone, I wrote in the article ““.

There are three energy systems that ensure the physical work of a person:

1. Alactate or phosphagenic (anaerobic). It is associated with the processes of ATP resynthesis mainly due to the high-energy phosphate compound - Creatine Phosphate (CrP).
2. Glycolytic (anaerobic). Provides resynthesis of ATP and CRF due to the reactions of anaerobic breakdown of glycogen and / or glucose to lactic acid (lactate).
3. Aerobic (oxidative). The ability to perform work due to the oxidation of carbohydrates, fats, proteins while increasing the delivery and utilization of oxygen in working muscles.

Sources of energy for short-term work.

Quickly available energy to the muscle is provided by the ATP molecule (Adenosine TriPhosphate). This energy is enough for 1-3 seconds. This source is used for instant work, maximum effort.

ATP + H2O ⇒ ADP + F + Energy

In the body, ATP is one of the most frequently updated substances; Thus, in humans, the lifespan of one ATP molecule is less than 1 minute. During the day, one ATP molecule goes through an average of 2000-3000 resynthesis cycles (the human body synthesizes about 40 kg of ATP per day, but contains about 250 g at any given moment), that is, there is practically no ATP reserve in the body, and for normal life it is necessary to constantly synthesize new ATP molecules.

It is replenished with ATP due to CRP (Creatine Phosphate), this is the second phosphate molecule, which has a high energy in the muscle. CrF donates the Phosphate molecule to the ADP molecule for the formation of ATP, thus ensuring the ability of the muscle to work for a certain time.

It looks like this:

ADP+ CrF ⇒ ATP + Cr

The stock of KrF lasts up to 9 sec. work. In this case, the peak power falls on 5-6 seconds. Professional sprinters try to increase this tank (CrF reserve) even more by training up to 15 seconds.

Both in the first case and in the second, the process of ATP formation occurs in anaerobic mode without the participation of oxygen. ATP resynthesis due to CRF is carried out almost instantly. This system has highest power in comparison with glycolytic and aerobic and provides work of an "explosive" nature with maximum muscle contractions in terms of strength and speed. This is how energy metabolism looks like during short-term work, in other words, this is how the alactic energy supply system of the body works.

Sources of energy for short periods of work.

Where does the energy for the body come from during short work? In this case, the source is an animal carbohydrate, which is found in the muscles and human liver - glycogen. The process by which glycogen promotes ATP resynthesis and energy release is called Anaerobic glycolysis(Glycolytic energy supply system).

glycolysis- This is the process of glucose oxidation, in which two molecules of pyruvic acid (Pyruvate) are formed from one molecule of glucose. Further metabolism of pyruvic acid is possible in two ways - aerobic and anaerobic.

During aerobic work pyruvic acid (Pyruvate) is involved in metabolism and many biochemical reactions in the body. It is converted to acetyl-coenzyme A, which is involved in the Krebs cycle providing respiration in the cell. In eukaryotes (cells of living organisms that contain a nucleus, that is, in human and animal cells), the Krebs cycle takes place inside the mitochondria (MX, this is the energy station of the cell).

Krebs cycle(tricarboxylic acid cycle) - a key step in the respiration of all cells using oxygen, it is the center of the intersection of many metabolic pathways in the body. In addition to the energy role, the Krebs cycle has a significant plastic function. By participating in biochemical processes, it helps to synthesize such important cell compounds as amino acids, carbohydrates, fatty acids, etc.

If oxygen is not enough, that is, the work is carried out in an anaerobic mode, then pyruvic acid in the body undergoes anaerobic cleavage with the formation of lactic acid (lactate)

The glycolytic anaerobic system is characterized by high power. This process begins almost from the very beginning of work and reaches power in 15-20 seconds. work of maximum intensity, and this power cannot be maintained for more than 3 - 6 minutes. For beginners, just starting to play sports, the power is hardly enough for 1 minute.

Energy substrates for providing muscles with energy are carbohydrates - glycogen and glucose. The total supply of glycogen in the human body for 1-1.5 hours of work.

As mentioned above, as a result of the high power and duration of glycolytic anaerobic work, a significant amount of lactate (lactic acid) is formed in the muscles.

Glycogen ⇒ ATP + Lactic acid

Lactate from the muscles penetrates into the blood and binds to the buffer systems of the blood to preserve the internal environment of the body. If the level of lactate in the blood rises, then the buffer systems at some point may not be able to cope, which will cause a shift in the acid-base balance to the acid side. With acidification, the blood becomes thick and the cells of the body cannot receive the necessary oxygen and nutrition. As a result, this causes the inhibition of key enzymes of anaerobic glycolysis, up to the complete inhibition of their activity. The rate of glycolysis itself, the alactic anaerobic process, and the power of work decrease.

The duration of work in anaerobic mode depends on the level of lactate concentration in the blood and the degree of resistance of muscles and blood to acid shifts.

The buffering capacity of the blood is the ability of the blood to neutralize lactate. The more trained a person is, the more buffer capacity he has.

Energy sources for continuous operation.

The sources of energy for the human body during prolonged aerobic work, necessary for the formation of ATP, are muscle glycogen, blood glucose, fatty acids, intramuscular fat. This process is triggered by prolonged aerobic work. For example, fat burning (fat oxidation) in novice runners begins after 40 minutes of running in the 2nd pulse zone(PZ). In athletes, the oxidation process starts already at 15-20 minutes of running. Fat in the human body is enough for 10-12 hours of continuous aerobic work.

When exposed to oxygen, the molecules of glycogen, glucose, fat are broken down, synthesizing ATP with the release of carbon dioxide and water. Most reactions occur in the mitochondria of the cell.

Glycogen + Oxygen ⇒ ATP + Carbon Dioxide + Water

The formation of ATP using this mechanism is slower than with the help of energy sources used in short-term and short-term work. It takes 2 to 4 minutes before the cell's need for ATP is completely satisfied by the aerobic process discussed. This delay is because it takes time for the heart to begin increasing its supply of oxygen-rich blood to the muscles at the rate necessary to meet the muscle's ATP needs.

Fat + Oxygen ⇒ ATP + Carbon Dioxide + Water

The body's fat oxidation factory is the most energy intensive. Since the oxidation of carbohydrates, 38 ATP molecules are produced from 1 molecule of glucose. And with the oxidation of 1 molecule of fat - 130 molecules of ATP. But it happens much more slowly. In addition, the production of ATP through fat oxidation requires more oxygen than carbohydrate oxidation. Another feature of the oxidative, aerobic factory is that it gains momentum gradually, as oxygen delivery increases and the concentration of fatty acids released from adipose tissue in the blood increases.

More useful information and articles you can find.

If we imagine all energy-producing systems (energy metabolism) in the body in the form of fuel tanks, then they will look like this:

1. The smallest tank is Creatine Phosphate (it's like 98 gasoline). It is, as it were, closer to the muscle and starts to work quickly. This "gasoline" is enough for 9 seconds. work.
2. Medium tank - Glycogen (92 gasoline). This tank is located a little further in the body and the fuel from it comes from 15-30 seconds of physical work. This fuel is enough for 1-1.5 hours of work.
3. Large tank - Fat (diesel fuel). This tank is far away and it will take 3-6 minutes before the fuel begins to flow from it. Stock of fat in the human body for 10-12 hours of intensive, aerobic work.

I did not come up with all this myself, but took extracts from books, literature, Internet resources and tried to convey it concisely to you. If you have any questions - write.

1. Anaerobic glycolysis. ATP resynthesis during glycolysis. Factors affecting the course of glycolysis.

2. Aerobic way of ATP resynthesis. Features of regulation.

3. ATP resynthesis in the Krebs cycle.

4. Lactic acid, its role in the body, ways to eliminate it.

5. Biological oxidation. Synthesis of ATP during the transfer of electrons along the chain of respiratory enzymes.

1st question

The breakdown of glucose is possible in two ways. One of them is the breakdown of a six-carbon glucose molecule into two three-carbon ones. This pathway is called the dichotomous breakdown of glucose. When the second pathway is implemented, the glucose molecule loses one carbon atom, which leads to the formation of pentose; this path is called apotomy.

The dichotomous breakdown of glucose (glycolysis) can occur under both anaerobic and aerobic conditions. During the breakdown of glucose under anaerobic conditions, lactic acid is formed as a result of the process of lactic acid fermentation. Individual reactions of glycolysis are catalyzed by 11 enzymes that form a chain in which the product of the reaction accelerated by the preceding enzyme is the substrate for the next one. Glycolysis can be conditionally divided into two stages. In the first one, energy is released, the second one is characterized by the accumulation of energy in the form of ATP molecules.

The chemistry of the process is presented in the topic "Decomposition of carbohydrates" and ends with the transition of PVC into lactic acid.

Most of the lactic acid produced in the muscle is washed out into the bloodstream. Changes in blood pH are prevented by the bicarbonate buffer system: in athletes, the buffering capacity of the blood is increased compared to untrained people, so they can tolerate higher levels of lactic acid. Further, lactic acid is transported to the liver and kidneys, where it is almost completely processed into glucose and glycogen. An insignificant part of lactic acid is again converted into pyruvic acid, which, under aerobic conditions, is oxidized to the final product.

2nd question

The aerobic breakdown of glucose is otherwise known as the pentose phosphate cycle. As a result of this pathway, one of the 6 molecules of glucose-6-phosphate decomposes. The apotomic breakdown of glucose can be divided into two phases: oxidative and anaerobic.

The oxidative phase where glucose-6-phosphate is converted to ribulose-5-phosphate is presented in the question “Decomposition of carbohydrates. Aerobic breakdown of glucose

Anaerobic phase of apotomic breakdown of glucose.

The further exchange of ribulose-5-phosphate proceeds very difficult, there is a transformation of phosphopentose - pentose phosphate cycle. As a result of which, out of six molecules of glucose-6-phosphate entering the aerobic pathway of carbohydrate breakdown, one molecule of glucose-6-phosphate is completely cleaved to form CO 2 , H 2 O and 36 ATP molecules. It is the greatest energy effect of the breakdown of glucose-6-phosphate, in comparison with glycolysis (2 ATP molecules), that is important in providing energy to the brain and muscles during physical exertion.

3rd question

The cycle of di- and tricarboxylic acids (the Krebs cycle) occupies an important place in metabolic processes: here acetyl-CoA (and PVA) is neutralized to the final products: carbon dioxide and water; synthesized 12 molecules ATP; a number of intermediate products are formed, which are used for the synthesis of important compounds. For example, oxaloacetic and ketoglutaric acids can form aspartic and glutamic acids; acetyl-CoA serves as the starting material for the synthesis of fatty acids, cholesterol, cholic acids, and hormones. The cycle of di- and tricarboxylic acids is the next link in the main types of metabolism: the metabolism of carbohydrates, proteins, fats. For details, see the topic "The breakdown of carbohydrates."

4th question

An increase in the amount of lactic acid in the sarcoplasmic space of the muscles is accompanied by a change in osmotic pressure, while water from the intercellular medium enters the muscle fibers, causing them to swell and stiffen. Significant changes in osmotic pressure in the muscles can cause pain.

Lactic acid easily diffuses through cell membranes along the concentration gradient into the blood, where it interacts with the bicarbonate system, which leads to the release of a "non-metabolic" excess of CO 2:

NaHCO 3 + CH 3 - CH - COOH CH 3 - CH - COONa + H 2 O + CO 2

Thus, an increase in acidity, an increase in CO 2, serves as a signal for the respiratory center; when lactic acid is released, pulmonary ventilation and oxygen supply to the working muscle increase.

5th question

biological oxidation- this is a set of oxidative reactions that occur in biological objects (in tissues) and provide the body with energy and metabolites for the implementation of vital processes. Biological oxidation also destroys harmful products metabolism, waste products of the body.

Scientists took part in the development of the theory of biological oxidation: 1868 - Schönbein (German scientist), 1897 - A.N. Bach, 1912 V.I. Palladin, G. Wieland. The views of these scientists form the basis of the modern theory of biological oxidation. Its essence.

Several enzyme systems (the respiratory chain of enzymes) are involved in the transfer of H 2 to O 2, three main components are distinguished: dehydrogenases (NAD, NADP); flavin (FAD, FMN); cytochromes (heme Fe 2+). As a result, the end product of biological oxidation, H 2 O, is formed. A chain of respiratory enzymes is involved in biological oxidation.

The first H 2 acceptor is dehydrogenase, the coenzyme is either NAD (in mitochondria) or NADP (in the cytoplasm).

H(H + e)

2e

2e

2e

2e

2H + +O 2- → H 2 O Substrates: lactate, citrate, malate, succinate, glycerophosphate and other metabolites. Depending on the nature of the organism and the oxidized substrate, oxidation in cells can be carried out mainly along one of 3 pathways. 1. With a full set of respiratory enzymes, when there is a preliminary activation of O in O 2-. H (H + e -) H + e - 2e - 2e - 2e - 2e - 2e - S OVER FAD b c a 1 a 3 1/2O 2 H 2 O H (H + e -) H + e - 2. Without cytochromes: S OVER FAD O 2 H 2 O 2 . 3. Without NAD and without cytochromes: S FAD O 2 H 2 O 2 . Scientists have found that when hydrogen is transferred to oxygen, with the participation of all carriers, three ATP molecules are formed. The restoration of the form of NAD·H 2 and NADP·H 2 during the transfer of H 2 to O 2 gives 3 ATP, and FAD·H 2 gives 2 ATP. During biological oxidation, H 2 O or H 2 O 2 is formed, which, in turn, decomposes into H 2 O and O 2 under the action of catalase. The water formed during biological oxidation is spent on the needs of the cell (hydrolysis reactions) or is excreted as the final product from the body. During biological oxidation, energy is released, which either turns into heat and dissipates, or accumulates in ~ ATP and is then used for all life processes. The process in which the energy released during biological oxidation is accumulated in ~ ATP bonds is oxidative phosphorylation, that is, the synthesis of ATP from ADP and F (n) due to the energy of oxidation of organic substances: ADP + F (n) ATP + H 2 O. In macroergic bonds of ATP, 40% of the energy of biological oxidation is accumulated. For the first time, V.A. Engelgardt (1930) pointed out the conjugation of biological oxidation with ADP phosphorylation. Later V.A.Belitser and E.T. Tsybakov showed that the synthesis of ATP from ADP and P(n) occurs in mitochondria during the migration of e - from the substrate to O 2 through the chain of respiratory enzymes. These scientists found that for each absorbed O atom, 3 ATP molecules are formed, that is, in the respiratory chain of enzymes, there are 3 points of conjugation of oxidation with ADP phosphorylation:

Recovery of phosphagens (ATP and CRF)

Phosphagens, especially ATP, are restored very quickly (Fig. 25). Already within 30 s after the cessation of work, up to 70% of the consumed phosphagens are restored, and their complete replenishment ends in a few minutes, and almost exclusively due to the energy of aerobic metabolism, i.e. due to oxygen consumed in the fast phase of O2-debt. Indeed, if immediately after work, the working limb is tourniqueted and thus deprives the muscles of oxygen delivered with the blood, then the restoration of CRF will not occur.

How the greater the consumption of phosphagens during operation, the more O2 is required to restore them (to restore 1 mole of ATP, 3.45 liters of O2 are needed). The value of the fast (alactic) fraction of O2-debt is directly related to the degree of decrease in phosphagens in the muscles by the end of work. Therefore, this value indicates the amount of phosphagens consumed during the operation.

At untrained men, the maximum value of the fast fraction of O2-debt reaches 2-3 liters. Particularly large values ​​of this indicator were registered among representatives of speed-strength sports (up to 7 liters in highly qualified athletes). In these sports, the content of phosphagens and the rate of their consumption in the muscles directly determine the maximum and maintained (remote) power of the exercise.

Recovery of glycogen. According to the initial ideas of R. Margaria et al. (1933), glycogen consumed during work is resynthesized from lactic acid within 1-2 hours after work. The oxygen consumed during this recovery period determines the second, slow, or lactate, O2-Debt fraction. However, it is now established that the restoration of glycogen in the muscles can last up to 2-3 days.

Speed recovery of glycogen and the amount of its recoverable reserves in the muscles and liver depends on two main factors: the degree of glycogen consumption during work and the nature of the diet during the recovery period. After a very significant (more than 3/4 of the initial content), up to complete, depletion of glycogen in the working muscles, its recovery in the first hours with normal nutrition is very slow, and it takes up to 2 days to reach the pre-working level. With a diet high in carbohydrates (more than 70% of the daily calorie content), this process accelerates - already in the first 10 hours more than half of the glycogen is restored in the working muscles, by the end of the day it is completely restored, and in the liver the glycogen content is much higher than usual. In the future, the amount of glycogen in the working muscles and in the liver continues to increase, and 2-3 days after the "exhausting" load, it can exceed the pre-working 1.5-3 times - the phenomenon of supercompensation.

At daily intensive and long training sessions the glycogen content in the working muscles and liver is significantly reduced from day to day, since with a normal diet, even a daily break between workouts is not enough to fully restore glycogen. Increasing the content of carbohydrates in the athlete's diet can ensure the full restoration of the body's carbohydrate resources by the next training session.

elimination lactic acid. During the recovery period, lactic acid is eliminated from the working muscles, blood and tissue fluid, and the faster, the less lactic acid was formed during work. Important role plays also after-work mode. So, after a maximum load, it takes 60-90 minutes to completely eliminate the accumulated lactic acid in conditions of complete rest - sitting or lying down (passive recovery). However, if light work (active recovery) is performed after such a load, then the elimination of lactic acid occurs much faster. In untrained people, the optimal intensity of the "restoring" load is approximately 30-45% of the IPC (for example, jogging), as well. in well-trained athletes - 50-60% of the IPC, with a total duration of approximately 20 minutes.

Exists four main ways to eliminate lactic acid:

• 1) oxidation to CO2 and SH0 (this eliminates approximately 70% of all accumulated lactic acid);
• 2) conversion to glycogen (in muscles and liver) and glucose (in the liver) about 20%;
• 3) conversion to proteins (less than 10%); 4) removal with urine and sweat (1-2%). With active recovery, the proportion of lactic acid eliminated aerobically increases. Although lactic acid oxidation can occur in a wide variety of organs and tissues ( skeletal muscles, heart muscle, liver, kidneys, etc.), most of it is oxidized in skeletal muscles (especially their slow fibers). This makes it clear why the easy work (it involves mostly slow muscle fibers) contributes to more rapid elimination of lactate after heavy exercise.

Significant part of the slow (lactate) fraction of O2-debt is associated with the elimination of lactic acid. The more intense the load, the greater this fraction. In untrained people, it reaches a maximum of 5-10 liters, in athletes, especially among representatives of speed-strength sports, it reaches 15-20 liters. Its duration is about an hour. The size and duration of the lactate fraction of O2-debt decrease with active recovery.

Creatine Phosphoric Acid (creatine phosphate, phosphocreatine) - 2-[methyl-(N "-phosphonocarbimidoyl) amino] acetic acid. Colorless crystals, soluble in water, easily hydrolyzed with cleavage of the phosphamide N-P connections in acidic environment, stable in alkaline. Creatine phosphate is a product of the reversible metabolic N-phosphorylation of creatine, which, like , is a high-energy compound.

Phosphate Restoration

If an athlete starts a set without adequate phosphate recovery, they will not be able to maintain energy production for that or subsequent sets. Thus, during the maximum strength phase, athletes should have a three to five minute rest break before performing subsequent sets using the same muscle group, unless the athlete is working with a large reserve. For maximum recovery when performing exercises with a very high intensity and a small reserve, athletes should use a vertical training methodology, i.e. move on to a new exercise after completing a set of the previous exercise. In other words, the athlete performs one set for each exercise before returning to the very first exercise and performing the second set. As a result of using this algorithm, there is a sufficient period of time to restore the level of phosphates in the muscles.

The duration of ATP-CP recovery