What is the mechanism of this:
>On the other hand, high-intensity, short-duration exercise (like weightlifting, sprinting, and rock climbing) will spike your blood sugar temporarily, but keep your blood sugar lower overall for a period of time afterward:
What exactly happens here, in as much detail as someone could reply. (For the first part, "spike your blood sugar temporarily".)
Thank you.
Aerobic is easy exercise (walking, jogging, etc...) where the body can supply enough oxygen to oxidize glucose to convert to energy.
During Anaerobic or high intensity exercise the body can not supply enough oxygen, so a bunch of things happen including: 1.) the body begins needing to rely on lactic acid for energy instead of oxygen/glucose, and 2.) while the lactic acid is being used for energy the glucose (blood sugar) builds up (lactic acid also builds up which is why intense exercise can not be sustained for long periods).
My understanding is that anaerobic exercise uses glucose and stored glycogen to generate energy and produces lactic acid as a by product. Oxygen is not required for this process but its presence does make glycolysis more efficient and is needed to stop the lactic acid buildup
Aerobic is certainly not easy exercise. Your body is releasing stored glycogen from the liver and burning oxygen to clear out lactic acid and starting to break down fat reserves.
Short duration high intensity exercise actually uses Creatine phosphate stores in the muscles for energy but this is quickly exhausted
You somehow have 3 types of exercise...aerobic, anaerobic and short duration/high intensity.
There is only aerobic and anaerobic (short duration/high intensity is anaerobic - high intensity is going to result in a build op of lactic acid which in turn will cause the burnout/short duration).
Anyway aerobic means “with oxygen” and anaerobic means “without oxygen.”
High intensity exercise is generally anaerobic yes, not a third type of exercise.
I was really querying your point about high intensity exercise using lactic acid as an energy source. My understanding is that during any exercise, the muscles will first use creatine phosphate as an energy source and will then use blood glucose and stored glycogen for energy, and it is the breakdown of glucose that creates the energy - lactic acid is a by product of this reaction and is not a source of energy so I don't think this would cause blood sugar levels to increase?
Any increase in blood sugar levels following short duration exercise would be due to the body reacting to the fall in glucose levels and so releasing more from the liver to compensate.
Lactate/Lactic acid is a byproduct of broken down glucose, but also temporarily picks up the slack in energy when the body can’t supply enough oxygen to breakdown glucose for energy requirements. Lactic acid is used in the mitochondria of cells and keeps the heart pumping during these intense phases of exercise where the oxygen/glucose can’t do the job...again as lactic acid is temporarily being used as fuel it would follow glucose builds up as the body can’t break it down fast enough and is now using an alternate fuel source.
Creatine as I understand it isn’t a fuel/energy directly, but does facilitate recycling of energy. Moreover, as ATP (energy) is produced in the mitochondria and used by the cell it is converted into ADP, but the body/muscles will use creatine to recycle ADP back into ATP. On its own though I don’t think creatine is fuel/converted into ATP at any point like glucose/ketones.
I didn't realise lactic acid was used to provide energy so thanks for mentioning this - having looked it up though, this produces tiny amounts during anaerobic respiration at which time glucose is still the main energy provider.
Blood glucose may rise because your body has released stored glucose from the liver, but this takes time - there is a delay between blood sugar levels dropping (due to the intense exercise) and the liver releasing stores and it also takes time for the full aerobic cycle to produce significant quantities of energy and convert that glucose
I am most definitely not an expert here so details may be incorrect, but I looked into this when I started running. I was focused on how to maintain energy levels over long distances so may have a different perspective from someone more interested in weight training or other high intensity/short-duration exercise.
I found [1] useful as a simple overview of the different energy producing mechanisms, and [2] goes into far more detail than I can readily understand...
[1] https://www.acefitness.org/fitness-certifications/ace-answer...
[2] https://en.wikipedia.org/wiki/Bioenergetic_systems
I would love to see better explanations of how this all works
I’ve done a full marathon with no fuel (hydration only) in ketosis, pretty awesome and much better than my glucose/gu runs...of course I’ve had some amazing long runs out of ketosis but at certain distances the fueling is a real battle and a battle I’ve lost from time to time. I don’t think there is a good answer for fueling long distances that will work for everyone it’s all about personal experimentation and adaptation.