Eating and drinking the right amounts of the highest quality foods prepares any athlete, both physically and mentally, for the best chance of reaching his/her peak performance. Not only do record times and distances improve, but fluctuating energy levels, fatigue, moodiness, and susceptibility to illness and injuries diminish accordingly. ------------------------------------------------------------------------ Basic Training Whether you're a casual walker or tennis player, dedicated runner, cyclist, aerobic dancer, or elite athlete in any sport, the basic training diet is essentially the same as that outlined by the Dietary Goals of the United States and endorsed by the American Heart Association: high carbohydrate, moderate protein, and low fat. The proportional mix of these key nutrients vary according to the intensity of the training schedule. Active individuals exercising/training at low to moderate levels 3-5 times per week should strive for 60% carbohydrate, 25% fat, and 12-15% protein. Ultra-marathon runners and cyclists and other athletes who exercise intensely for two or more hours per day require closer to 70% carbohydrate, 20% fat, and 10-12% protein to fuel their energy needs. ------------------------------------------------------------------------ Metabolism Understanding the relationship between carbohydrates and fat, the role of protein, and how a diet balancing all three nutrients can enhance one's performance depends on a basic grasp of the metabolism of exercise. Carbohydrate-rich foods are digested in the body into glucose (often called "blood sugar"), the only type of carbohydrate the muscles, nervous system and brain can readily metabolize for energy. When the body has more glucose than it needs for immediate energy, extra glucose is stored in the muscle and liver as glycogen, a long polymer composed of many glucose molecules. When the muscles and liver have stored all the glycogen they can handle, excess glucose is converted to fatty acids and stored as fat. ------------------------------------------------------------------------ Endurance Short-term, intense exercise such as sprinting, weightlifting, or doubles tennis is called anaerobic exercise. Meaning "without oxygen", during anaerobic activity, the muscles' exertion is so great that their energy demand outstrips the supply of oxygen the heart and lungs can provide. Glucose is released from muscle glycogen quickly to meet energy demands. An inefficient process, only a small part of the energy potentially available from the glucose is extracted. Lactic acid, the waste product generated when glucose is oxidized without oxygen also accumulates, causing fatigue and pain in the muscles until oxygen becomes available to permit its complete oxidation. In contrast, oxygen can keep up with the needs of low to moderately high activity, depending on the cardiovascular condition and training of the athlete. Meaning "with oxygen", aerobic exercise includes brisk walking, running, bicycling, swimming, rowing, skating, fitness dancing, and any other sport where the intensity is sustained for at least 30 minutes. Muscle glycogen provides the fuel for the first 30-60 minutes of continuous exercise. When the cardiovascular system begins to work efficiently, the muscles' primary fuel for aerobic activity switches to fatty acids. Besides the obvious advantage of using up fat stores to maintain an ideal weight, when exercise is fueled by fatty acids, glycogen is spared, enabling you to exercise for a longer period of time. As soon as the exertion again increases to the point where the cardiovascular system can't keep up with the oxygen demands of the muscles, the anaerobic energy system kicks in, switching the source of fuel from fat to glucose. The more fit you are, the greater the capacity of your muscles to store glycogen, and the greater your endurance and ability to perform aerobically, by continuing to utilize fats at a more intense level of exercise than a less conditioned athlete. ------------------------------------------------------------------------ Maximizing Performance The recommended training diet of high carbohydrate, moderate protein, and low fat intakes can maximize your ability to perform. Carbohydrates Foods rich in carbohydrates are usually designated as either simple or complex. Most people consider simple carbohydrates as the refined and concentrated sugars (white sugar, brown sugar, turbinado sugar, Sucanat(TM), fructose, honey, maple syrup, molasses, and concentrated fruit juice sweeteners) found in candy, soft drinks, cookies, cakes, doughnuts and other desserts. Fresh and dried fruits could also be classified as simple carbohydrates due to their high levels of natural sugars. However, like complex carbohydrates, they also provide a good source of fiber, vitamins, and minerals, making them the superior choice for something sweet. Nutrient-packed complex carbohydrates are found in whole grains, breads, pastas, cereals, dried beans, potatoes, and other vegetables. Unlike the sugar rush and low blood sugar rebound crash of refined carbohydrates, foods rich in complex carbohydrates are digested over a longer period of time, thus keeping the blood sugar levels more stable for more sustained energy. A training diet high in complex carbohydrates also promotes glycogen storage better than refined carbohydrates. Incorporating complex carbohydrates into otherwise simple carbohydrate-based recipes can transform treats into something nutritious as well as delicious. Oatmeal raisin cookies, apple cinnamon muffins, brown rice pudding, fig bars, or homemade banana breads are just a few examples. Fat Even though fat plays an important part in endurance exercise, the goal is to increase your fat utilization through endurance training, not by eating extra fat. However, some fat is still needed to carry fat soluble vitamins, insulate and protect vital organs, and supply essential fatty acids. To eliminate excess fat, cut down on butter, margarine, salad dressings, and fried foods. Substitute nonfat and low fat dairy products. And watch for hidden fats in foods such as fatty meats, cheese, ice cream, granola, french fries, bakery goods, eggs, avocado, chips, nuts, and many processed foods. Protein When muscle glycogen stores are low due to prolonged exercise or inadequate levels of carbohydrate in the diet, protein may contribute up to 10% of the energy used for exercise. However, unlike carbohydrates and fat, protein is an inefficient and expensive source of energy. Protein's chief role is to build and repair tissue; regulate body processes such as water balance; produce enzymes, hormones, and other substances the body uses; transport nutrients, and make the muscles contract. The average adult requires 0.8 grams of protein per 1 kg. of body weight (2.2 lbs). To compensate for the increased loss of muscle protein breakdown inherent in heavy training, active athletes require at least 1 gram per kg. of body weight with elite endurance athletes needing up to 2 grams per kg. of body weight every day. Eating more protein than this won't increase muscle size and strength. Since the body can't store protein it doesn't use, extra protein is used for energy or converted into body fat. Only by increasing the duration, frequency, and intensity of exercise will muscle gains be made. Excess protein also leads to problems with dehydration and calcium depletion due to the extra water requirements for the kidneys to process the waste products. Good, relatively low fat sources of protein include cooked dried beans, tofu, tempeh, lean fish, meat, and poultry, and low fat dairy products. Eggs, nuts, seeds, and nut butters should be used in moderation. ------------------------------------------------------------------------ Eating for Performance Beyond building a good solid foundation with the right amounts of the right types of foods, special consideration must be given to nutrition before, during, and after exercise or competition. Not only is what you eat important, but when you eat it. ------------------------------------------------------------------------ Pre-Workout The goal of a pre-workout or pre-event meal is to provide the necessary carbohydrates to get completely through a short event of up to 2 hours or to provide the fuel for the beginning stages of a longer event. Depending on the type of event, allow 3-4 hours to digest a large meal, 2-3 hours to digest a smaller meal and less than 1 hour for a snack. Eating too much, too close to exertion can lead to nausea as the blood you need for digestion and absorption of nutrients is diverted from the intestinal tract to the working muscles. Concentrate on easily digested, high carbohydrate, low fat, relatively low fiber foods such as bagels, mochi, whole grain toast, English muffins, or fruit and non-fat/low-fat yogurt. Avoid foods high in simple sugars, including soft drinks and undiluted juice to prevent starting exercise with a reactive drop in blood sugar. Eating a lot of sugar may also cause cramps, nausea, or diarrhea later in the workout or race. If too nervous to eat before a morning competition, eat a small snack before bed or an easily digested, high carbohydrate, low-fat energy bar or drink 30-90 minutes before the event. ------------------------------------------------------------------------ Working Out After 1-3 hours of continuous aerobic exercise, carbohydrate depletion can lead to significant physical and mental fatigue. Periodic carbohydrate feedings during workouts or events longer than 2 hours can delay fatigue through maintenance of high blood sugar levels. Easily digested, high carbohydrate, low-fat foods such as such Power Bars, bagels, fig bars, or bananas, diluted fruit juice or sports energy drinks of 5-10% carbohydrate concentration should be ingested well before exhaustion to be effective. ------------------------------------------------------------------------ Post Workout It takes about 20 hours to restore glycogen to previous levels after a tough workout or competition. The rate of glycogen synthesis is cut in half if you wait two hours before replacing carbohydrate. Eat or drink something high in carbohydrates such as fruit and yogurt, bagels, fig bars, energy bars, juice, or a carbohydrate drink within 30 minutes after completion. Then try fulfilling your carbohydrate requirements either through frequent feedings or a couple larger meals. Especially during the first six hours after exercise, meals should be at least 70% carbohydrate filled out with low fat and moderate protein. Both simple and complex carbohydrates will restore glycogen levels during the first 24 hour restoration period, but emphasis should be on eating high quality, nutritious foods. Continued glycogen resynthesis is greatly enhanced with complex carbohydrates. ------------------------------------------------------------------------ Peak Performance Adequate training plus proper nutrition equals peak performance. It's a winning formula that not only enables you to get the best results from your efforts but produces a strong, well-functioning body that enables you to enjoy life at its fullest. ------------------------------------------------------------------------ Whole Foods Market web pages (http://www.wholefoods.com/wf.html) are maintained by The Whole Foods Market Communications Team Copyright Whole Foods Market, 1995, wfm@wholefoods.com Reprinted (October 1995) with permission from Whole Foods Market