Before we dive into energy, let’s start with the basics: cells. Cells are the fundamental building blocks of the human body—they make up your tissues, organs, muscles, and every system that keeps you alive and moving. For those leading a busy, active lifestyle, keeping your cells healthy and energized is critical—not just for athletic performance but for day-to-day productivity and recovery.
The Human Body Contains Trillions of Cells
The human body contains trillions of cells, each with a specific role—from powering movement to storing energy. While you may be familiar with skin cells, cells also exist in muscle, nerves, and blood, all performing unique and vital tasks. A key part of each cell is the mitochondrion—often called the "powerhouse" of the cell because it produces cellular energy.
What is Cellular Energy?
Cellular energy refers to ATP (adenosine triphosphate)—the energy currency your cells use to power life. ATP fuels nearly every process in the body. Your body constantly uses and regenerates ATP to meet daily energy demands—even when you're at rest. How cells use ATP include:
- Muscle Contraction
- Nerve Signaling
- Building Proteins
- Repairing Cells
- Transporting Nutrients
The body does not store a lot of ATP, therefore cells have to continually make it. For those who are active in fitness, or wanting to become more active, maintaining a steady supply of ATP is vital for endurance, strength, reaction time, and even mental clarity.
How do Our Bodies Make Cellular Energy?
- Your body creates ATP from the macronutrients in food—carbohydrates, fats, and protein. Carbohydrates are the body’s preferred fuel source and can provide about 36 ATP molecules per glucose molecule.
- Fats can also be broken down to yield ATP, but this process takes the body a bit longer to create as it has to go through additional processes. Fats can create long-term energy and provide about 100 ATP molecules per fat molecule.
- Proteins are the body’s backup fuel source as the body does not like to use proteins as fuel. However, the body can tap into proteins when carbohydrates and fats are low. In that case, protein is broken down into amino acids and converted into glucose.
Understanding these energy pathways can help you tailor your nutrition to your activity and fitness goals —quick carbs for high-intensity bursts such as pickleball, and healthy fats for sustained efforts like longer distance training walking, hiking, running or cycling.
A balanced diet allows your body to access the right fuel at the right time. To help your cells make energy efficiently, focus on a balanced macronutrient intake:
- Carbohydrates: 45-65% of total daily calories
- Fat: 20-35% of total daily calories
- Protein: 10-35% of total daily calories
Include Micronutrients to Support Energy Production
In addition to macronutrients, your body also relies on micronutrients to convert food into ATP. Key players include B-vitamins, iron, magnesium, and zinc—all essential for energy metabolism. Another well-known ingredient that supports cellular energy, especially during high-intensity efforts, is creatine. While supplements can help, it all begins with food. The nutrients in what we eat each day directly impact how efficiently our cells produce energy. Active individuals may have higher needs for certain micronutrients, especially if exercising hard or frequently sweating, making it even more important to prioritize nutrient-dense meals. That’s why a diet built on balance, variety, and moderation is key to fueling your body from the inside out.
Quick Tips to Boost Cellular Energy for Active Lifestyles
- Prioritize Complex Carbs: Fuel busy days with whole grains, fruits, and starchy vegetables to keep ATP production steady
- Stay Hydrated: Water is critical for all cellular processes, including energy metabolism. Even slight dehydration can impact your day
- Load Up on Color: Eat a rainbow of fruits and vegetables to provide your cells with antioxidants, B-vitamins, and magnesium
- Optimize Sleep: Cellular repair and energy regeneration peak during deep sleep—don't cut corners
- Use Strategic Supplements When Needed: If you're busy or your meals aren’t as dialed in as you'd like, consider a high-quality greens supplement to help fill in micronutrient gaps that support cellular energy
Energy Starts with Better Fuel
Your body is an incredibly smart metabolic machine—capable of creating energy from the food you eat, and when necessary, even from stored fat or muscle. But to run efficiently, it needs the right fuel. A well-balanced diet allows your body to tap into each nutrient when it’s needed most. Think of your body as a high-performance engine: without the right inputs, you can’t expect top performance. Cellular energy powers everything, from your daily movement to your most vital functions. The potential is there—how you fuel it is up to you. If you're aiming for optimal performance in your day, prioritizing your cellular energy systems can give you a major advantage. To try our new Sweet Greens product, shop now at All Products – Amazing Grass.
