Q: I would like to increase my leg strength. Should I increase my protein intake, and use protein supplements to obtain this ?
A: It is a myth that consuming more protein will force your body to build more muscle.
Muscle is built out of a combination of proteins, fats, and carbohydrates. It is true that the body must have adequate access to all of these building blocks in order to build muscle. However, studies have shown that the limiting factor for muscle growth is rarely protein, and is much more likely to be carbohydrates, as glucose is uses as a fuel for the building process.
In times of heavy muscle growth, when resistance training and endurance training are focused toward muscle strength, athletes should consume at least 1.5 grams of protein per Kg of body weight. Increasing protein consumption to 2.0 g protein / Kg is safe and may be prudent. Athletes who eat normal diets will find that if the diet is analyzed, it is exceedingly rare for athletes to have a daily protein deficiency. The possible exception may be strict vegans and athletes on low calorie diet---these athletes should definitely analyze dietary intake to ensure they do not have a daily protein deficit.
Unfortunately, protein consumed in excess is not converted to extra muscle. Instead, the body will easily convert protein to an efficient energy storage unit---fat.
The best way to build muscle mass is through resistance training. This can be customized within the VRS plan to encourage muscle growth. Consuming excess protein will only increase body fat, not body muscle.
Q: I have heard that the best way to lose weight is through a low carbohydrate, and high fat or high protein diet. Is this true ?
A: The high fat, high protein, and low carbohydrate diet is anything but new. This dietary plan has been marketed for decades, always emerging under a different name, and with new claims regarding amazing weight loss results. Each time this diet is resurrected, another author claims to have solved the miracle of weight loss.
In
fact, weight loss is no miracle. Instead it is simple math. Any
athletes who consumes less energy that he or she expends will lose
weight. The form of energy is not important for this equation. Excess
energy in the form of carbohydrates, proteins, or fat all end up in
the same place, as the body is highly efficient at converting any
excess energy to fat.
Conversely, there are definate side effects to use of the high fat diet. The effects of lipids on atherosclerosis and susceptibility to cardiac disease are well known. Autopsy studies have shown that even among young healthy individuals, North American blood vessels are well on the way to atherosclerosis when the body carrying them reaches the mid 20's.
It is worthwhile to note that the body CANNOT convert fat to glucose. That is, a low carbohydrate high fat diet cannot provide adequate fuel for high intensity aerobic or anaerobic activity. Thus, athletes on high fat diets will be unable to adequatly stress working muscles to encourage muscular development. In addition, carbohydrates must be present as the fuel for building new muscle.
In fact, any weight loss attributed to low carbohydrate diet likely relates to modification of appetite. It is well known that certain carbohydrates--high glycemic index carbohydrates--stimulate an insulin response and leads to later hunger. Low glycemic index carbohydrates do not lead to an insulin response, and this hunger cycle is averted.
In summary, the use of a high carbohydrate diet in conjunction with moderate protein intake, and low fat intake is the best choice for anyone wishing to lose weight. Consuming low glycemic index carbohydrates will eliminate the insulin-hunger response.
Q: How is glycemic index determined. How do I know if a food has a high or low glycemic index ?
A: Glycemic index is determined by feeding a certain food to a test-person, and measuring the test subjects change in blood glucose a certain time after the meal. This is compared to a baseline response to another meal, usually glucose or white bread.
Although the details of how glycemic index is determined is not particularly exciting, the general principal is important. It is impossible to determine the glycemic index simply by analyzing the food on paper, it must involve human experiments.
In principle, this means that most athletes who wish to moniter glycemic index must consult a glycemic index table to determine a foods glycemic index. Glycemic index is somewhat unpredictable, and at times doesn't seem to follow intuitively. Some general principles follow:
In general fats and proteins have a low glycemic index
Most legumes (beans and lentils) have relatively low glycemic index
Most sweet fruits have low glycemic index. Starchy fruits such as banana have a higher glycemic index.
Dairy products generally have low glycemic index
Rice, flour, pasta, bread, breakfast cereals, and sugary snacks (candy/cookies/chocolates) tend to have a high glycemic index.
Q: How should the athlete measure body composition? Should I measure weight, calculate BMI, or determine body fat composition?
A: Body composition is an extremely important factor in bicycle racing. In general a 10% reduction in body weight will increase climbing ability by almost 10%-provided body strength remains constant. Thus, it is in every riders best interest to maintain maximum strength and minimal body weight. This is best accomplished by building and maintaining strong cycling specific muscles, and keeping body fat to a minumum. Generally, three common measures are useful for monitoring body composition.
Body Weight This measurement can be very misleading. Body weight does not differentiate between muscle and fat mass. Thus, a rider who loses muscle mass and fat together will appear to drop in weight event though strength-to-weight ratio may be declining.
Body Mass Index A complex measurement of body weight in relation to height. It is a crude measure of individual health, but not really applicable to athletes. Generally, for athletes, of no more use than body weight itself.
Body Fat Measurement The VRS dietary plan is dedicated to optimization of fat-free-mass, and body fat measurement is the only worthwhile measurement of this parameter. For athletes who are serious about training, in particular if power-to-weight-ration is important, body fat measurement is mandatory. At present, there are three commonly available methods.
Water Immersion Test By immersing the body in water and measuring an atheletes mass and volume, a calculation of body fat percentage can be made. This method is highly accurate, but expensive, cumbersome, and unavailable to most athletes.
Skin-Fold Measurement Highly accurate if done be a trained specialist, this method requires minimal equipment. However, it does require a trained operator to be accurate. If the athlete has access to a trainer with this skill, this technique is quite viable.
Body Fat Scales Popularized by the company Tanita, these scales work on the principle of electrical conductance. A short imperceptible electrical current is passed through the athlete at the same time as body weight is obtained. Using a mathmatical calculation involving body height, and estimate of body fat percentage is obtained. This method suffers from several limitations however. Firstly, the measurement is highly dependant upon hydration status, it should only be used several hours after eating and drinking. In addition, since hydration varies throughout the day, measurements may be compared only if they are taken at similar daily times. Lastly, this method may not give accurate absolute values of body fat percentage when compared to more sophistacated methods. Nonetheless, the Body Fat Scale remains the most practical daily method of body composition monitoring. If used athletes should take measurements at a similar time each day, and only after a minimum of 4 hours fasting. Most individuals will find it most convenient to measure body-fat daily immediatly upon rising.
Q: Does coffee have any nutritional value? Most beans have nutrients do they not? I know you have done some research on coffee so I thought you might know.
A: In fact coffee does contain some nutrients. The complete breakdown for a typical 8oz coffee is as follows.51
|
Calories |
Protein |
Fat |
Carb |
Fiber |
Niacin |
Folate |
Calcium |
Iron |
Mag |
Potassium |
Zinc |
Sodium |
|
4 |
0.2g |
0 |
0.7g |
0 |
0.39mg |
0.2mcg |
3.54mg |
.09mg |
10.6mg |
122mg |
.02mg |
2mg |
Coffee contains no Vitamin A, Thiamine, Riboflavin, B6, B12, or Vitamin C.
Q: I have trouble sleeping before a race. Can melatonin help?
A: The good news is that melatonin has not been found to be harmful to athletic performance. Unfortunately, a recent randomized double-blind, placebo controlled trial showed no benefit in enhancing sleep prior to an athletic performance.58
Q: Is it true that caffeine is a diuretic? Will caffeine make me dehydrated?
A: Under normal circumstances caffeine is a diuretic, leading to an increase in urine output. However, this effect appears to be blunted during exercise. The blunting is likely due to blockade of adenosine mediated inhibition of renin release from the kidneys and due to increased levels of angiotensin II.69
Q: What about the Zone Diet ?
A: The Zone Diet, developed by Barry Sears, is based on the principal of a balance of carbohydrates, fats, and proteins with each meal. Generally, the Zone diet is likely sound advice on many factors, but may need some modifications, particularly for athletes.
Advantages of the Zone Diet include:
Emphasis on low glycemic index carbohydrates.
Emphasis on control of portion size and low total daily caloric intake.
Emphasis on increased frequency (five) of daily meals
Potential disadvantages of the Zone Diet may include:
Daily protein intake may be too high, particularly for endurance athletes who need a higher daily caloric intake but who do not require an increased protein intake.
Daily fat intake may be too high, again among athletes who require high daily caloric intake.
The diet fails to recognize the advantageous hormonal benefits of exercise, and the relationship between exercise and insulin/glucose metabolism.
Dr Sears' explainations of hormonal physiology, particularly eicosanoids are not universally accepted.
Overall, the Zone Diet is likely to be a succesful weight loss technique for many riders. It may be prudent for athletes to moniter their own daily protein and fat intake.