To perform in sport, the body needs energy, but where does it come from? This is where energy systems come into play, which are the mechanisms that enable muscles to perform physical activity. Understanding how they work not only helps us to train better, but also to optimise our performance.
Each type of exercise activates a different energy system, and knowing them can make a difference to your training.
For example, a sprinter uses explosive energy to run at maximum intensity in just a few seconds, while a marathon runner needs a sustained supply for hours.
What are energy systems in sport?
Energy systems are the different ways in which the body generates energy in order to move
The key is ATP (adenosine triphosphate). It is the energy source that allows our muscles to contract and move. Without ATP, muscles can’t function because they don’t have the energy to activate.
The problem is that the ATP available in the body is limited, so it must be constantly replenished through three energy systems, which are activated according to the intensity and duration of the effort.
How do energy systems function according to the type of exercise?
All energy systems work at the same time, but depending on the type of activity, one of them becomes dominant.
- In very short and explosive efforts, an immediate source of energy is needed.
- In medium-high intensity activities, fast and medium-duration energy is combined.
- In prolonged exercise, an oxygen and fat-based system is required for sustained energy levels.
Each of the energy systems is explained in detail below.
Types of energy systems and their characteristics
- Phosphagen system (alactic anaerobic)
The phosphagen system is like a fast energy “turbo” in the body. It does not need oxygen and uses a special reserve called phosphocreatine.
- What is it for? For short, explosive movements, such as a 100-metre sprint or weightlifting.
- How long does it last? Very short, between 0 and 10 seconds.
- What happens next? It depletes quickly and the body needs rest to recharge.
- Glycolytic system (lactic anaerobic)
The glycolytic system is like a reserve engine that the body uses when the effort is intense and lasts more than 10 seconds. It does not need oxygen, but it does use glycogen, which is the energy stored in the muscles. Training this system helps to improve endurance in high-intensity sports.
- What is it for? For high-intensity activities lasting between 10 seconds and 2 minutes, such as a 400-metre run or a boxing match.
- How long does it last? It lasts longer than the phosphagen system, but it is not sustainable for a long time.
- What happens next? It generates lactate, which causes fatigue and makes the muscles “burn”.
- Aerobic (oxidative) system
The aerobic system is like a long-lasting engine that the body uses for prolonged efforts. It runs on oxygen and gets energy mainly from carbohydrates.
- What is it for? For endurance activities such as marathon running, cycling or triathlon.
- How long does it last? From 2 minutes to several hours, provided there is sufficient oxygen and energy reserves.
- What happens next? Because it uses oxygen, energy production is slower, but much more efficient and sustainable over time.
How to train and improve each energy system?
Each energy system can be specifically trained to improve performance:
- Phosphagen system: With short sprints (5-10 seconds) and explosive lifts combined with long rests.
- Glycolytic system: With high intensity intervals (HIIT) with short breaks to improve lactate tolerance.
- Aerobic system: With long runs at a moderate pace to increase the efficiency of oxygen utilisation.
By combining these workouts, the body is trained to optimise energy generation according to demand.
Relationship between energy systems and nutrition
Diet plays a key role in energy availability and physical performance. Consuming the right nutrients optimises the use of the body’s different energy systems:
- Carbohydrates: These are the main source of energy for intense, short-duration efforts, such as sprinting or weightlifting. They are found in foods such as bread, pasta and fruit.
- Fats: These are used in long-lasting activities, such as running a marathon or cycling. Foods such as avocado, nuts and olive oil are good sources of healthy fats.
- Proteins: Although they play a secondary role in energy production, they are essential for recovery and maintenance of muscle mass.
Although a balanced diet is key, it is sometimes difficult to get all the necessary nutrients from food alone, especially when the daily routine is demanding. This is where food supplements can be a useful aid to support our physical efforts and sporting goals.
For more vitality, EnergyVita® is a concentrated multivitamin that combines sea buckthorn, pumpkin and Coenzyme Q10, providing essential vitamins for energy metabolism.
Another complementary recommendation is ReConnect , a supplement that helps to boost sustained energy and cognitive function, thanks to its combination of NADH, Coenzyme Q10, Serine and Vitamin C. This formula helps reduce fatigue, improve concentration and facilitate recovery after prolonged exercise, helping to maintain performance even after a demanding workout.
Or magnesium MagVitaQ10 , essential for muscle function and energy production during exercise. It helps protect against the onset of cramps, reduces fatigue and supports muscle recovery, and is a key mineral for maintaining optimal performance and accelerating post-workout recovery.
Are you harnessing the energy systems in your training?
Whether you’re looking for explosiveness, endurance or balance, knowing how energy works in your body will help you achieve your sporting goals.
Maintaining a balanced diet before and after training, together with appropriate supplementation, can improve endurance, muscle recovery and sports performance.
