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. 

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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. 


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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. 


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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. 


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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. 


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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. 


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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. 


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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. 


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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. 


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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. 


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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

