Dr. Helios Pareja Galeano, researcher and professor at the UAM in the field of exercise physiology, nutrition and metabolism, explains how this concept influences health and sports performance
A large part of the cases of obesity , type 2 diabetes and strokes could be prevented if a concept that is not often talked about but is essential in both the field of health and sports performance was fully understood: metabolic flexibility .
This ability of the body to effectively alternate between different energy substrates in response to various energy demands can make the difference between optimal performance and premature exhaustion, according to Helios Pareja, Doctor in Physiology from the Faculty of Medicine of the University of Valencia, Master in Physiology and Graduate in Physical Activity and Sports Sciences.
But, in what way is this ability materialized and how do these adaptations occur? As Dr. Pareja clarifies, metabolic flexibility is defined as the body’s ability to adapt to metabolic changes derived from energy demand and availability , environmental fluctuations or physical activity . “An athlete with high metabolic flexibility can, for example, use fat as the main source of energy during moderate intensity activities, reserving carbohydrates for more intense and explosive efforts, such as a final sprint in a race” he reveals.
From a physiological point of view, studies suggest that mitochondria play a crucial role in this process, as they are the main site where nutrients are metabolized to produce energy. However, Dr. Pareja argues that in reality this is only the end of a chain of events that begins with the digestion and absorption of nutrients, through their transport through the blood and their uptake by the tissues, until its transformation into usable energy in the mitochondria.
How it influences health and sports
The ability to efficiently manage energy substrates is not only crucial for athletes seeking to maximize their sports performance, but also for the prevention and management of metabolic diseases such as type 2 diabetes and obesity, according to the expert.
Furthermore, as Dr. Pareja adds, metabolic flexibility ensures more efficient control of available energy, which can help prevent rapid depletion of energy stores and improve endurance and recovery between workouts.
How to calculate or study
The evaluation of this capacity is carried out through indirect methods such as indirect calorimetry , which measures the respiratory quotient to determine which energy substrate predominates in the body’s energy production. Also used, according to the researcher, is blood lactate analysis , which can give indications about the intensity of glycolytic metabolism during exercise.
How to improve metabolic flexibility
There are two strategies to improve metabolic flexibility, according to Professor Pareja. One has to do with the way you train and the other has to do with diet. Let’s see each one of them:
- Training: Training regimens should include both volume and intensity. Recent studies show that while resistance training improves mitochondrial capacity and fat utilization efficiency, high-intensity training could be crucial for stimulating mitochondrial biogenesis.
- Nutrition: Dietary intervention is vital and must be aligned with training objectives. Diets rich in carbohydrates may be beneficial for athletes who require high energy availability at high intensities, while diets high in fat could be more suitable for improving lipid oxidation during lower intensity exercises.
In short, as Dr. Pareja suggests, metabolic flexibility is not only a competitive advantage for athletes, but also a crucial factor in the prevention of metabolic diseases .
With the right combination of training and nutrition, athletes can optimize their metabolism to improve both their performance and overall health.
Through continuous improvement of this ability, human potential in sport and health can reach new heights, proving 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 field of exercise physiology, nutrition and metabolism, with a focus on improving health and sports performance . Likewise, he is a professor in various master’s programs at national and international universities.
He has a Doctor in Physiology from the Faculty of Medicine of the University of Valencia, a Master in Physiology and a Bachelor in Physical Activity and Sports Sciences.
His professional experience includes having been Director of the Master’s Degree in Training and Sports Nutrition and of the Sports Nutrition Specialist Program at the Real Madrid School-European University and Member of the Scientific Advisory Committee of the Sports and Health Research Area of the General Council of the Physical and Sports Education of Spain (COLEF).
Bibliographic references (contributed by Dr. Pareja):
Bishop, D. J., Botella, J., Genders, A. J., Lee, M. J. C., Saner, N. J., Kuang, J., Yan, X., & Granata, C. (2019). ‘High-intensity exercise and mitochondrial biogenesis: Current controversies and future research directions’. Physiology, 34(1), 56–70.
Emig, T., & Peltonen, J. (2020). ‘Human running performance from real-world big data‘. Nature Communications, 11(1).
Fechner, E., Bilet, L., Peters, H. P. F., Hiemstra, H., Jacobs, D. M., Op ‘t Eyndt, C., Kornips, E., Mensink, R. P., & Schrauwen, P. (2020). ‘Effects of a whole diet approach on metabolic flexibility, insulin sensitivity and postprandial glucose responses in overweight and obese adults – A randomized controlled trial’. Clinical Nutrition, 39(9), 2734–2742. Fissac.
Galgani, J. E., & Fernández-Verdejo, R. (2021). ‘Pathophysiological role of metabolic flexibility on metabolic health‘. Obesity Reviews, 22(2).
Kelley, D. E., Goodpaster, B., Wing, R. R., & Simoneau, J. A. (1999). ‘Skeletal muscle fatty acid metabolism in association with insulin resistance, obesity, and weight loss’. American Journal of Physiology – Endocrinology and Metabolism, 277(6 40-6).
Lundsgaard, A. M., Fritzen, A. M., & Kiens, B. (2018). ‘Molecular Regulation of Fatty Acid Oxidation in Skeletal Muscle during Aerobic Exercise‘. Trends in Endocrinology and Metabolism, 29(1), 18–30.
MacInnis, M. J., & Gibala, M. J. (2017). ‘Physiological adaptations to interval training and the role of exercise intensity.‘ Journal of Physiology, 595(9), 2915–2930.
Saltin, B., & Gollnick, P. D. (1983). ‘Skeletal Muscle Adaptability: Significance for Metabolism and Performance‘. Comprehensive Physiology, 555–631.
San-Millán, I., & Brooks, G. A. (2018). ‘Assessment of Metabolic Flexibility by Means of Measuring Blood Lactate, Fat, and Carbohydrate Oxidation Responses to Exercise in Professional Endurance Athletes and Less-Fit Individuals‘. Sports Medicine, 48(2), 467–479.
Smith, R. L., Soeters, M. R., Wüst, R. C. I., & Houtkooper, R. H. (2018). ‘Metabolic flexibility as an adaptation to energy resources and requirements in health and disease‘. Endocrine Reviews, 39(4), 489–517.
Source: ABC.ES Spain
Author: RAQUEL ALCOLEA
Date: 04/25/2024 06:00h.
