Energy Systems
Anaerobic System
Lactate System
Aerobic System
Main nutrient
CP (Creatine Phosphate)
ATP (Adenosine Tri phosphate)
Glucose (Glycogen)
Glucose (Glycogen)
Fats
Formula
CP +ADP = ADP + Creatine
ATP = ADP + energy
Glucose + ADP = lactic acid + ATP
Glucose+ oxygen+ ADP=water +carbon dioxide+ ATP
Fats+ oxygen+ ADP=water +carbon dioxide+ATP
Availability
Very limited
Very limited
Limited to O2 availability
Limited to O2 non availability
Unlimited
Stores
16 mmols/ kg of muscle
5mmols / kg of muscle
400 g. in muscles (glycogen) + 100 g. in liver (fructose)
400 g. in muscles (glycogen)+ 100 g. in liver(fructose)
15 kg of Triglycerides in fat cells and muscles (limited).
Depletion
60% in 20
Not>60 % from initial values
Blood glucose concentrations fall after 90
Blood glucose concentrations fall after 90
Primary energy source after 35. Before that, it needs adequate oxygen uptake
Repletion
100% in 8
100% in 3-5
100 % in 24 hours (If appropriate carbohydrates intake)
100 % in 24 hours (If appropriate carbohydrates intake)
Depending on diet.
Duration
6 8 seconds
8 seconds to 2-3 minutes
> 3
The Steady state is reached after 6-7 minutes
Energy contribution in Soccer
20 %
20 %
30 %
30
%
(*)
Types of soccer actions
Start, short sprints, shots, dribbles, headers, intense and short actions
Combination
of long and intense runs
Breaks (restarts, injury), any kind of rest, walk, jogging
Repositioning
and Off/Def moderate intensity runs.
Nature of effort/total distance
16 %
20 %
64 %