Dr. Helios Pareja Galeano, a researcher and professor at the Autonomous University of Madrid (UAM) specializing in exercise physiology, nutrition, and metabolism, explains how this concept influences health and athletic performance.
A significant portion of obesity cases, type 2 diabetes, and strokes could be prevented if a concept not often discussed but essential in both health and athletic performance were better understood: metabolic flexibility. This ability of the body to efficiently switch between different energy substrates in response to varying energy demands can make the difference between optimal performance and premature exhaustion, according to Dr. Pareja, who holds a Ph.D. in Physiology from the Faculty of Medicine at the University of Valencia, a Master's in Physiology, and a degree in Physical Activity and Sports Sciences.
But how is this ability materialized, and how are these adaptations produced? Dr. Pareja clarifies that metabolic flexibility is defined as the body's capacity to adapt to metabolic changes stemming from energy demand and availability, environmental fluctuations, or physical activity. "An athlete with high metabolic flexibility can, for example, use fats as the primary energy source during moderate-intensity activities, reserving carbohydrates for more intense and explosive efforts, like a final sprint in a race," he reveals.
From a physiological viewpoint, studies suggest that mitochondria play a crucial role in this process, as they are the primary site where nutrients are metabolized to produce energy. However, Dr. Pareja argues that this is actually the end of a chain of events that begins with the digestion and absorption of nutrients, their transport through the blood, uptake by tissues, and finally, their transformation into usable energy in the mitochondria.
Impact on Health and Sports
The ability to efficiently manage energy substrates is crucial not only for athletes aiming to maximize their performance but also for the prevention and management of metabolic diseases such as type 2 diabetes and obesity, the expert clarifies.
Additionally, Dr. Pareja adds, metabolic flexibility ensures more efficient control of available energy, which can help prevent the rapid depletion of energy stores and improve endurance and recovery between training sessions.
How It's Calculated or Studied
This capacity is assessed through indirect methods such as indirect calorimetry, which measures the respiratory quotient to determine which energy substrate predominates in the body's energy production. Blood lactate analysis is also used, according to the researcher, which can provide insights into the intensity of glycolytic metabolism during exercise.
How to Improve Metabolic Flexibility
There are two strategies to enhance metabolic flexibility, as pointed out by Professor Pareja. One involves the way of training, and the other, nutrition. Let's look at each:
Training: Training regimes should include both volume and intensity. Recent studies show that while resistance training improves mitochondrial capacity and fat usage efficiency, high-intensity training could be crucial for stimulating mitochondrial biogenesis.
Nutrition: Dietary intervention is vital and should align with training goals. Carbohydrate-rich diets may be beneficial for athletes requiring high energy availability at elevated intensities, while high-fat diets might be more suitable for improving lipid oxidation during lower-intensity exercises.
In conclusion, as Dr. Pareja suggests, metabolic flexibility is not only a competitive advantage for athletes but also a crucial factor in preventing metabolic diseases.
With the right combination of training and nutrition, athletes can optimize their metabolism to improve both their performance and overall health.
Through the continuous improvement of this capability, human potential in sports and health can reach new heights, demonstrating that the human body is an incredibly adaptable and efficient machine.
About the Expert:
Dr. Helios Pareja Galeano (@heliospareja) is a researcher and professor at the Autonomous University of Madrid (UAM) in the fields of exercise physiology, nutrition, and metabolism, with a focus on improving health and athletic performance. He also teaches in various master's programs at national and international universities.
He holds a Ph.D. in Physiology from the Faculty of Medicine at the University of Valencia, a Master's in Physiology, and a degree in Physical Activity and Sports Sciences.
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