Figure 11-1. CHO Loading for Endurance Events

CHO loading requires that you reduce your training sessions and increase your CHO intake the week prior to an event. As shown to the left, five to six days before the event train no more than 40 minutes (solid line). CHO intake (dotted line) should be approximately 50% of your total energy intake. Two to three days before the event train no more than 20 minutes a day and increase CHO intake to 70% of your total energy intake. Rest the day before the event and keep CHO intake at 70%.

CHO for Strength Training

CHO are required for strength training because the exercises rely on muscle glycogen stores for energy. The recommended CHO intake is:

55-60% of your total daily caloric intake.

This is slightly lower than the requirements for endurance activities (see Worksheet 11-1) because the total amount of energy expended is less. CHO loading is not recommended for strength training because it causes extra water to be stored in the muscle.

Protein Needs

Protein needs of strength athletes and endurance athletes are quite similar at:

0.6 - 0.8 grams of proteins per pound of body weight.

This corresponds roughly to 10-15% of your total daily kcals. It is highly likely that your diet provides adequate proteins since most Americans consume proteins in excess of their needs. Use Worksheet 11-2 or Worksheet 2-2 (Chapter 2) to determine your protein needs.

 

Worksheet 11-2. Calculate Your Protein Needs

_grams proteins.

Body Weight = 0.6 grams/lb x _

(Body weight)

_grams proteins.

0.8 grams/lb x

to

(Body weight) Your daily protein grams =

The High-Protein Myth

One of the most common myths is that eating high-protein diets and protein supplements leads to bigger muscles. Clearly, this is not the case! Muscle is only 20% proteins; the rest is water, minerals, lactic acid, and urea. (See Figure 11-2.) Moreover, excessive protein intakes, mostly from protein supplements, can cause:

♦ More waste production.

♦ Increased water needs.

♦ Greater demands on the liver and the kidneys.

♦ Imbalances in the essential amino acids.

♦ Diarrhea or abdominal cramps.

For these very reasons, avoid protein powder drinks that provide excessive amounts of proteins or selected amino acids. Although heavily advertised and endorsed by celebrities, you do not need protein supplements to build muscle. Supplements can be very expensive, dangerous to your health, and they are quite unnecessary. Spend your money on a variety of foods for a balanced diet that will sufficiently meet your protein needs. Exercise to gain muscle!

Figure 11-2. Components of Muscle

Muscle is:

20% proteins, 75% water, and 5% inorganic salts, urea, and lactate.