FlatAbsForLife.com 1

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1 FlatAbsForLife.com 1

2 Copyright 2015 SuccessVantage Pte Ltd All rights reserved. Published by Glenn Richards. Notes to the Reader: No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopied, recorded, scanned, or otherwise, except as permitted under U.S copyright law, without the prior written permission of the author. The statements found within the pages of this book have not been evaluated by the Food and Drug Administration. This publication is designed to provide accurate and authoritative information with regard to the subject matter covered. If a product or treatment is recommended in these pages, it is not intended to diagnose, treat, cure, or prevent any disease. The information contained herein is meant to be used to educate the reader and is in no way intended to provide individual medical advice. The publisher and the contributors are not engaged in rendering medical advice. All information contained in this book is received from sources believed to be accurate, but no guarantee, express or implied, can be made. Readers are encouraged to verify for themselves, and to their own satisfaction, the accuracy of all information, recommendations, conclusions, comments, opinions or anything else contained within these pages before making any kind of decisions based upon what they have read herein. The author of this e-book is not a licensed practitioner of medicine; therefore, the techniques, ideas, and opinions here are not intended as a substitute for proper medical advice! The information provided here is solely for informational purposes only. If medical advice or other professional assistance is required, the services of a competent professional should be sought. The author does not accept any responsibility for any liabilities resulting from any health decisions made by purchasers of this book. The words contained in this text which are believed to be trademarked, service marked, or to otherwise hold proprietary rights have been designated as such by the use of initial capitalization. Inclusion, exclusion, or definition of a word or term is not intended to affect, or to express judgment upon the validity of legal status of any proprietary right which may be claimed for a specific word or term. Individual results may vary. FlatAbsForLife.com 2

3 Contents Introduction... 4 The Scientific Theory Behind Carbohydrate Loading... 5 The Mechanics Of Glycogen Production... 7 Training Leading Up To Carbohydrate Loading... 8 When To Begin Carbohydrate Loading Duration And Amount Of Carbohydrate Loading Type Of Carbohydrates High Glycemic Carbohydrates Low-Glycemic Carbohydrates Spacing Of Carbohydrate Intake Protein And Fat Intake Supplements That Increase Muscle Glycogen Levels Considerations For Females A Step-By-Step Summary For Carbohydrate Loading Examples Of 50-Gram Carbohydrate Portions From Carbohydrate-Rich Foods Cereals: Fruit: Vegetables And Legumes: Sugars And Confectionery: Drinks: Sports Foods: References FlatAbsForLife.com 3

4 Introduction Carbohydrate loading was developed for endurance athletes in the late 1960 s. The extra supply of carbohydrates improves performance in endurance exercise by allowing athletes to train at their ideal pace for a longer period of time. Carbohydrate loading can improve performance for endurance athletes by at least 2-3%. Carbohydrate loading allows glycogen levels in the muscles to be increased to perform each exercise to your greatest ability. Glycogen is best defined as the energy stored in the muscle to perform each exercise. This increase in muscle volume caught the attention of competitive bodybuilders years ago. It involves a 3-4 day carbohydrate depletion phase followed by a 3-4 day carbohydrate loading phase that includes rest. The depletion phase is designed to stimulate glycogen in the muscles to pump up the volume and do the work during exercise. In order to be successful, it requires 3-4 days of exhaustive weight training combined with a low carbohydrate intake. The depletion phase is followed by a loading phase that involves 3-4 days of rest combined with high carbohydrate consumption. The extra carbohydrates stimulate glycogen production, boosting carbohydrate stores beyond their usual levels in the muscle. Today, endurance athletes use a modified carbohydrate loading method because ongoing research demonstrated that the depletion phase was no longer necessary. Three to four days of exercise taper off gradually while following a high carbohydrate diet to stimulate glycogen levels. The substantial number of studies conducted on carbohydrate loading has focused on endurance athletes and their improvement in glycogen storage. Such studies report how to maximize glycogen storage not necessarily increase muscle volume. As such, bodybuilders continue to analyze this information and refine the technique. If you want to get more of a pump in your muscles with more energy, then you need to fill up your glycogen stores. Glycogen is the storage form of blood sugar known as glucose. Muscle glycogen production is the formation of chemical compounds that is an important concept to understand in bodybuilding, especially if you want to build more muscle. Two-thirds of total glycogen stores are found in skeletal muscle and the other one-third is found in the liver. However, glycogen in the muscle is used for the muscle only, not to maintain blood sugar levels throughout the day. It is the glycogen stores in the liver that are responsible for maintaining blood sugar levels. It is possible to enhance or improve glycogen stores by increasing glycogen metabolism as it relates to bodybuilding. FlatAbsForLife.com 4

5 The Scientific Theory Behind Carbohydrate Loading Carbohydrate reserves are stored in the form of branch-chained polysaccharides (carbohydrate molecules) that are known as glycogen. When carbohydrates are eaten and travel into the blood stream from the digestive tract, they stimulate the release of the peptide hormone, insulin, from the pancreas. Insulin binds to specific receptors in cell membranes and makes it easier to absorb glucose (sugar) into the cell. Normally, cell membranes are resistant to glucose, but when a cell receptor is activated, the membrane allows for fast entry of glucose into the cells. Insulin also helps activate the production of glycogen allowing cell membranes to become more permeable to amino acids, creatine (amino acids in the muscles) and some minerals. Insulin causes these proteins to increase their activity allowing for increased sugar uptake by muscle cells. This process improves strength and endurance during a workout. Two of these transporters have been found in skeletal muscle: GLUT 1, which is present in low levels, and GLUT 4, which is the major form of protein in muscle. It is responsible for increasing the transport of glucose in response to insulin and muscle contractions during a workout. A rapid transport of glucose into the cell requires the presence of GLUT 4 transporters on the cell surface. The movement of these transporters from the Golgi apparatus, (cell structures in the body that process protein), require insulin. Both insulin and exercise stimulate the movement of GLUT 4 transporters from within the cells to the plasma (fluid component of blood) membrane of skeletal muscle. In other words, while exercising, insulin is able to stimulate movement in the cells that trigger muscle growth and change. According to scientific research, there are two separate pools of glucose transporters within the cells, one accessible for movement by the actions of insulin and one accessible by the effect of exercise. Both exercise and insulin stimulate an increase in glucose uptake by muscle. It has also been established that glycogen can be manufactured from lactic acid in skeletal muscle. Evidence suggests that exercise during recovery hinders or delays the formation of glycogen. FlatAbsForLife.com 5

6 Therefore, in the off-season and during carbohydrate loading, it is important to refrain from cardiovascular exercise after weight training. It will prevent or delay glycogen formation and not allow the body to recover adequately from weight training. In contrast, if cardiovascular exercise prevents production of glycogen, the cells will burn more body fat - something that is important for those trying to lose weight. Exercise stimulates the uptake or absorption of muscle glucose by increasing the body s sensitivity of this process to insulin. Increased fat intake from the food we eat and triglycerides (fat) in the blood may cause insulin resistance and prevent the formation of glycogen in the muscle. According to one study, exercise increased sensitivity to insulin in normal subjects because of a two-fold increase in the formation of glycogen in the muscle and movement of glucose (sugar) in the muscle. Since insulin sensitivity is highest after weight-training exercise, it is vital to ingest a high-protein drink or meal immediately after training. By doing this, it will stimulate the secretion of insulin that will allow the formation of glycogen in the muscle for recovery and results from all of your hard work in the gym. The rule of thumb is to consume approximately 1.5 grams of high-glycemic index carbohydrates per kilogram (or 2.2 pounds) of body weight after weight training. Whey protein is the best protein source after a workout, because the body absorbs it quickly. Adding a high-glycemic carbohydrate such as ½ cup of berries or ½ of a banana are excellent choices that can be whipped up in a blender that is easily consumed after a workout. The Glycemic Index is a measure of how quickly a food increases blood sugar and insulin levels. Usually, it is always better to eat low-glycemic foods that do not spike blood sugar, however after a workout, the exact opposite is true for best results. Carbohydrates that are high on the glycemic index are rated 70 or higher. It is critical to get the carbs (and protein) to the muscle cells as fast as possible. Elevated insulin levels will help drive nutrients into the muscle cells and high-glycemic carbs are best for this purpose. FlatAbsForLife.com 6

7 The Mechanics Of Glycogen Production During a workout, muscles require glucose especially since molecules of glucose are removed one at a time while exercising. Enzymes in the muscles that promote the breakdown of glycogen increase this reaction. The first step of glycolysis (the production of energy for the body from carbohydrates) is glucose-6-phosphate. Muscle cells contain an enzyme called enzymes involved in the breakdown of carbohydrates that convert glucose-l-phosphate to glucose-6-phosphate and give energy to the body. Due to the attached phosphate group in this process, none of the glucose (sugar) resulting from glycogen process is able to leave the cells in which they were produced. Liver cells on the other hand, are able to release glucose from the cells that go into the bloodstream to regulate blood sugar. This is extremely important for preventing heart disease, diabetes and Alzheimer s disease. Glycogen production requires a process that turns enzymes on and off in the body. They are needed for the muscles to do the work during exercise. This reaction is effectively irreversible. The glucose molecules are then converted to glycogen to be used by the muscles to do weight training or other exercises. Muscle glycogen reserves are mobilized during weight training sessions, increased by adrenaline using calcium. Bodybuilders need to make sure to take a good quality calcium and magnesium supplement for proper muscle contraction. FlatAbsForLife.com 7

8 Training Leading Up To Carbohydrate Loading An important issue for carbohydrate loading is the type of exercise that precedes the carbohydrate load. There have been only two comprehensive studies that investigated muscle glycogen synthesis after resistance exercise. Pascoe et al reported a 31% decrease in muscle glycogen levels after resistance training. Robergs et al reported muscle glycogen degradations of about 38% after resistance training. Muscle glycogen production, after weight training exercise, is considerably faster than prolonged aerobic exercise. In other words, doing too much cardiovascular training like running on a treadmill can deplete precious muscle tissue. Unconventional exercise has been associated with structural muscle damage, leakage of intracellular enzymes, delayed onset muscle soreness and reduced rates of glycogen production. For example, chain lifting is becoming quite popular in gyms. It involves bringing in 100 to 500 pound chains that are used to match the resistance curve of an exercise, prolong tension on the muscle and increase the intensity of an exercise. Using chains for pull-ups, for example, would not be good because they would utilize momentum, rather than the specific muscle group to do the work. In addition, some of these unusual exercises place tremendous stress on the joints. In order to stimulate maximum muscle growth, a muscle needs to be under tension for at least seconds with intensity based on the amount of weight you can lift for one repetition. High levels of intensity are required to work the fast-twitch muscle fibers in order to achieve muscle growth. Lifting with chains is one way to increase the amount of weight lifted during a specific exercise, thereby increasing the intensity for increased growth of the muscle. Some evidence suggests that the anti-inflammatory cells that enter muscle tissue in response to the damage done to the muscle during these types of exercises compete with the muscle cells for available plasma glucose. FlatAbsForLife.com 8

9 These inflammatory cells may produce a metabolic factor that shifts muscle metabolism towards glycogen breakdown, away from glycogen synthesis. It is speculated that the damage resulting from this type of unusual exercise interferes with the insertion of the GLUT 4 protein into the plasma membrane and increases the rate of decline or production of this glucose transporter protein. The evidence cited shows that eccentric contractions and subsequent muscle damage impair muscle glycogen resynthesis. However, this decrease in resynthesis does not show up immediately. In muscles that have undergone unusual trauma, glycogen levels are typically 25% lower following a carbohydrate load but this difference does not become apparent until three days after training (or when soreness sets in). For competitors performing a short one or two day carbohydrate load, the type of training prior to the carbing-up is probably not that critical. For bodybuilders performing a three-day increase in carbohydrates prior to a contest, they should perform explosive, concentric types of training (rather than high repetition, endurance type). They should also avoid the eccentric negative phase (slow negative phase) of the repetition. This is especially important while carbohydrate loading/depleting before a bodybuilding competition. The recruitment of more fast-twitch muscle fibers may also enhance glycogen synthesis. Only the muscles worked immediately prior to carbohydrate loading are compensated. Remember, a delay of just a few hours slows glycogen resynthesis. Muscle groups that have been trained several days prior to the start of a carbohydrate load will not be optimally super compensated. This implies that the whole body should be trained during the workout prior to the start of carbohydrate loading. FlatAbsForLife.com 9

10 When To Begin Carbohydrate Loading The start of a carbohydrate load should begin immediately following a weight training session. A delay of even two hours between the end of training and the start of the carbohydrate loading causes glycogen production to be 47% slower than if carbohydrates are consumed immediately. Ideally you should consume a large amount of liquid carbohydrates immediately after training (1.5 grams of carbohydrates/kg lean body mass per 2.2 pounds of body weight with approximately one half as much protein) and then again two hours later. Additionally the consumption of carbohydrates prior to (and even during) the workout prior to your carbing-up will lead to higher rates of glycogen production, most likely as a result of higher insulin levels when the carbohydrate-up begins. It is recommended that competitors consume a small carbohydrate meal approximately 1-2 hours prior to the training session that precedes the carbohydrate-up. FlatAbsForLife.com 10

11 Duration And Amount Of Carbohydrate Loading The limitation in glycogen resynthesis or production appears to be in the activity of the enzymes involved in glycogen synthesis. Regardless of carbohydrate intake, there is a maximal amount of glycogen that can be synthesized in a given amount of time. Only when the proper amounts of carbohydrates are consumed over a sufficient period of time, can glycogen compensation and/or super compensation occur. Following exhaustive exercise and full glycogen depletion, glycogen can be resynthesized to 100% of normal levels (roughly mmol/kg) within 24 hours as long as sufficient amounts of carbohydrates are consumed. Assuming full depletion of the involved muscles, the amount of carbohydrates needed during this time period is 8-10 grams of carbohydrates per 2 pounds (1 kilogram) of lean body mass (8-10 g/kg) or (3-4 g/pound). With 36 hours of carbohydrate loading, roughly 150% compensation can occur, reaching levels of mmol/kg of muscle glycogen. To achieve greater levels of muscle glycogen than this (175 mmol/kg or more) generally requires 3-4 days of high carbohydrate eating following exhaustive exercise. FlatAbsForLife.com 11

12 It should be noted that carbohydrate loading has primarily been studied following endurance training, not weight training and there may be differences in how the body handles carbohydrates following weight training. The first 6 hours after training appear to be the most critical as enzyme activity and resynthesis rates are the highest, around 12 mmol/kg/hour. Following weight training, with a carbohydrate intake of 1.5 grams carbohydrate/kg lean body mass taken immediately after training and again 2 hours later, a total of 44 mmol/kg can be resynthesized. Over the first 24 hours, the average rate of glycogen resynthesis ranges from 5-12 mmol/kg/hour depending on the type of exercise performed. In general, aerobic exercise shows the lowest rate of glycogen resynthesis (2-8 mmol/kg/hour), weight training the second highest ( mmol/kg/hour), and sprint training the highest (15 to 33.6 mmol/kg/hour). The reason that glycogen resynthesis is lower after weight training rather than sprint training may be related to the amount of lactic acid generated as well as the muscle damage that typically occurs during weight training. At an average rate of 5 mmol/kg/hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved with the consumption of 50 grams of carbohydrate every two hours during the first 24 hours after training. Over 24 hours, at 50 grams per two hours, this provides 600 grams of carbohydrates total to maximize glycogen resynthesis or production. These values are for a 70-kilogram (154 pounds) person. Significantly heavier or lighter individuals will need proportionally more or less carbohydrates. Simply keep the value of 8-10 grams of carbohydrate per kilogram of lean body mass as a guide -- intake of greater amounts of carbohydrates does not appear to increase the rate of glycogen synthesis. In the second 24 hours, glycogen resynthesis rates decrease (1) and a carbohydrate intake of 5 grams/kg is recommended to further refill muscle glycogen stores while minimizing the chance of fat gain. For many competitors, the small amount in additional glycogen resynthesis that occurs during the second 24 hours of carbohydrate loading is not worth the risk of regaining some body fat. FlatAbsForLife.com 12

13 Type Of Carbohydrates The type of carbohydrates consumed during carbohydrate loading can affect the rate at which glycogen is resynthesized. During the first 24 hours, when enzyme activity is at its highest, it appears that the consumption of high glycemic index (GI) foods such as simple sugars promote higher levels of glycogen production compared to lower GI foods like starches. High Glycemic Carbohydrates Here is a list of some of the foods that are "High Glycemic"(quickly absorbed, high insulin response): Sugars (from high to low: Maltose, Glucose, Sucrose) Honey Puffed cereals (rice, wheat, corn, rice cakes) Potatoes (regular russet, instant, mashed) Candy (avoid whenever possible) Breads (especially white bread so choose whole-grain bread) Instant products (instant: rice, oatmeal, wheat, grits) Glycogen resynthesis during the second 24 hours has not been studied as extensively. It appears that the consumption of lower GI carbohydrates (starches, vegetables) promotes higher overall levels of glycogen resynthesis while avoiding fat gain by keeping insulin levels more stable. FlatAbsForLife.com 13

14 Low-Glycemic Carbohydrates Here is a preferred list of some of the foods that are "Low Glycemic", and are recommended for sustained energy levels (slower absorption, lowered insulin response): Nuts Legumes Fructose (Basic sugar found in fruits) Pasta (whole-grain or made from vegetables) Dairy (Ice cream, skim milk, whole milk, yogurt) Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit) Rice (polished), or brown Sweet potato Oats All-bran Most Vegetables (exceptions- carrots, corn, root vegetables) Most competitors find that their regain of body fat, as well as retention of water under the skin, is considerably less if they switch to lower GI carbohydrates during the second 24 hours of carbohydrate loading. Fructose (fruit sugar, which preferentially refills liver glycogen) will not cause the same amount of glycogen resynthesis or production seen with glucose or sucrose. Whether liquids or solid carbohydrates are consumed, it also appears to have less impact on glycogen production as long as adequate amounts of carbohydrates are consumed. Anecdotally, many individuals have had success consuming liquid carbohydrates such as protein smoothies during their first few meals and then moving towards slightly more complex carbohydrates such as starches. Liquid carbohydrates found in smoothies raise insulin more than solid carbohydrates, which is useful during the initial hours of carbohydrate loading. FlatAbsForLife.com 14

15 Spacing Of Carbohydrate Intake While it seems logical that consuming dietary carbohydrates in small amounts over the length of the carbohydrate loading would be ideal, at least one study suggests that glycogen production over 24 hours is related to the quantity of carbohydrates consumed rather than how they are spaced out. In this study, subjects were glycogen depleted and then fed 525 grams of carbohydrates in either two or seven meals. Total glycogen production was the same in both groups. From a practical standpoint, smaller meals will make it easier to consume the necessary carbohydrate quantities that will keep blood sugar more stable. Regular feedings generally reduce the risk of an uncontrollable binge. The study cited above suggests that eating strictly every two hours does not have a large impact on overall glycogen production rates. Evidence shows that individuals, who do not wake up and eat carbohydrates during the night, but consume enough carbohydrates over the length of their carbohydrate-up during the day, do achieve glycogen compensation anyway. If an individual must go a long time without eating, for example, during sleep, a possible strategy is to consume the amount of carbohydrates that would have been consumed during that time period (for example, 8 hours at 50 grams every 2 hours or 200 grams of carbohydrates over an 8 hour period) can be consumed at once to keep blood glucose levels and glycogen production rates as high as possible. Consuming these carbohydrates with some protein, fat and fiber will slow digestion and give a more even blood glucose release, helping to promote glycogen production. Competitors wanting to maximize glycogen production may wish to experiment with eating small carbohydrate meals throughout the night. How long does carbohydrate loading last? With normal glycogen levels and no exercise, glycogen levels are maintained at least 3 days. It appears that above-normal glycogen stores can be maintained at least 3 days as well. FlatAbsForLife.com 15

16 Protein And Fat Intake The consumption of protein and fat does not affect the levels of glycogen storage during carbohydrate loading, as long as carbohydrate intake is sufficient. However, many endurance athletes have failed to successfully carbohydrate load because body fat blocks their hunger and prevents them from consuming enough carbohydrates to refill glycogen stores. Since carbohydrate levels will be up to 10 grams/kg lean body mass during the first 24 hours, it is recommended that competitors consume the following: 70% carbohydrates 15% protein 15% fat This combination of a meal should be eaten during the first 24 hours of the carbohydrate load phase. Many bodybuilders may feel that this percentage of protein is too low but this is not the case. First and foremost, a high-calorie intake reduces protein requirements and increases nitrogen retention. As a result, less dietary protein is needed when caloric/carbohydrate intake is high. Protein should be consumed with carbohydrates as this has been shown to increase glycogen production, especially after training. Additionally, combining carbohydrates with protein after weight training raises insulin and growth hormone, which may enhance anabolism. FlatAbsForLife.com 16

17 Supplements That Increase Muscle Glycogen Levels The amino acid glutamine causes a significant increase in muscle glycogen accumulation through an unknown mechanism. According to one university study, a physiological concentration of glutamine stimulates glycogen synthesis from glucose and other chemical compounds. Glutamine, along with your post workout high glycemic index carbohydrates, may increase glutamine and glycogen in the muscle. The recommendation is at least 5-10 grams of glutamine at this time to allow for glycogen compensation. In another research study on humans, an intravenous drip of glutamine, raised blood levels about 70% above normal, increasing muscle glycogen. Glucose disposing agents such as vanadyl sulphate, chromium picolinate, and alpha lipoic acid (ALA) will increase muscle glycogen stores. In Germany, ALA is used as a treatment for disease of the nervous system, a common complication of diabetes. It speeds the removal of glucose from the blood stream, at least partly by enhancing insulin function and reducing insulin resistance. A daily dose between mg is recommended. Vanadyl sulphate helps to trigger glucose transporters much like insulin, increasing glycogen stores and better assimilation of protein by muscle tissue. Higher glycogen stores mean better "pumps" in the gym and more energy during workouts. Chromium picolinate helps insulin function by regulating glucose tolerance factor that helps insulin bind to muscle cells. This may especially be important to insulin resistant bodybuilders. FlatAbsForLife.com 17

18 Considerations For Females Most studies of glycogen storage have been conducted on male endurance athletes. However, some studies suggest that females may be less responsive to carbohydrate loading, especially during the follicular phase of the menstrual cycle (the first day of menstruation until ovulation) when they rely more heavily on fat than glycogen for fuel. Further research needs to be conducted specifically on females. Bodybuilders have to be cautious about applying research from endurance athletes across to strength athletes. Resistance training produces a better stimulus for glycogen uptake than endurance training. FlatAbsForLife.com 18

19 A Step-By-Step Summary For Carbohydrate Loading 1. If you are not following a protein diet or have adjusted the carbohydrate intake higher on your protein diet, three days before you plan to carbohydrate load, restrict carbohydrate intake to one gram of carbohydrate per kilogram of body weight. If you are following a protein diet, you do not need to adjust anything. Weight training at this time should consist of heavy, explosive (concentric) movements with low repetitions. Glucagon levels will start rising at this point to help maintain blood sugar levels grams of carbohydrates per kilogram of lean body mass should be consumed during the initial 24 hours of carbohydrate-load. This will make up 70% of the total calories consumed. During the second 24 hours, approximately 5 grams/kg should be consumed which will be approximately 60% of the total calories consumed. 3. Protein intake should be approximately 1 gram per pound (2.2 g/kg) during all phases of the carbohydrate-load. In the first 24 hours, this will represent about 15% of total calories, in the second 24 hours; this will represent about 25% of total calories. 4. Fat intake should be kept at 15% of total calories during the first 24 hours, or a maximum of 88 grams of fat. Fat intake should be roughly cut in half during the second 24 hours of the carbohydrate-load. Calculations for a carbohydrate loading for different body weights are provided and give approximate amounts of protein, fat, carbohydrate, and total calories for the carbohydrate-load phase, based on lean body mass. The amounts should be considered guidelines only. Experimentation coupled with good record keeping will help a competitor determine the optimal amounts of nutrients to consume during their carbohydrate loading phase. During the first 24 hours of carbohydrate loading, carbohydrate intake should be as much as 10 grams per kilogram of lean body mass or 4.5 grams of carbohydrates per pound of lean body mass. This will represent 70% of the total calories consumed. The remaining calories will be divided evenly between fat (15% of total calories) and protein (15% of total calories). Below are the estimated amounts of carbohydrate, protein and fat for various amounts of lean body mass: FlatAbsForLife.com 19

20 Summary of nutrient intake during first 24 hours of carbohydrate loading. Lean body mass (FFW) Kilograms Pounds Carbohydrate (grams) Fat (grams) Protein (grams). Total Calories 45.4 (100) (120) (140) (160) (180) (200) Summary of nutrient intake during (second 24 hours) hours of carbohydrate loading. Lean body mass (FFW) Kilograms Pounds Carbohydrate (grams) Fat (grams) Protein Total calories (grams) 45.4 (100) (120) (140) (160) (180) (200) FlatAbsForLife.com 20

21 Examples Of 50-Gram Carbohydrate Portions From Carbohydrate-Rich Foods Cereals: Porridge, made with milk (1.3 cups) Rolled oats (1 cup) Rice cakes 6 thick or 10 thin Brown Rice, boiled (1 cup) Pasta or noodles, boiled (1.3 cups) Bread (3 thick wholegrain) Bread rolls (1 large or 2 medium) Pita and Lebanese bread (2 pita) English muffin (2 full muffins) Crumpet 1 Cake style muffins (1 large or 2 medium) Pancakes (2 medium) Fruit: Fresh fruit salad (2.5 cups) Bananas 2 medium-large Mangoes, pears, grapefruit and other large fruit 2-3 Oranges, apples and other medium size fruit 3-4 Nectarines, apricots and other small fruit 12 Grapes (2 cups) Melon (6 cups) Strawberries (12 cups) Sultanas and raisins (4 Tablespoons) Dried apricots (22 halves) FlatAbsForLife.com 21

22 Vegetables And Legumes: Potatoes (1 very large or 3 medium) Sweet potato (2.5 cups) Corn (2 cobs) Green Beans (14 cups) Baked beans (1 large can) Lentils (2 cups) Soy beans and kidney beans (2 cups) Tomato puree (4 cups) Pumpkin and peas (5 cups) Sugars And Confectionery: Sugar (2 Tablespoons) Jam (3 Tablespoons) Syrups (4 Tablespoons) Honey (3 Tablespoons) Drinks: Fruit juice - unsweetened (20 ounces) Flavored mineral water (17 ounces) Sports Foods: Sports drink (24 ounces) Carbohydrate loader supplement (8.5 ounces) Liquid meal supplement ( ounces) Sports bar bars (with a minimum of 15 grams of protein) Sport gels (2 packets) Glucose polymer powder (follow label directions) FlatAbsForLife.com 22

23 References John Ivy, Muscle glycogen synthesis before and after exercise Sports Medicine (1991) 11: William M. Sherman, Metabolism of sugars and physical performance Am J Clin Nutr (1995) 62(suppl): 228S-41S. Jack H. Wilmore and David L. Costill. Physiology of Sport and Exercise. Human Kinetics Publishers Pascoe D.D. et. al.glycogen resynthesis in skeletal muscle following resistive exercise Med Sci Sports Exerc (1993) 25: Edward F. Coyle. Substrate Utilization during exercise in active people. Am J Clin Nutr (1995) 61 (suppl): 968S-979S. D.D. Pascoe and L.B. Gladden. Muscle glycogen resynthesis after short term, high intensity exercise and resistance exercise. Sports Med (1996) 21: Burke, LM et. al. Muscle glycogen storage after prolonged exercise: effects of the glycemic index of carbohydrate feedings. Appl Physiol (1993) 75: Janet Rankin. Glycemic Index and Exercise Metabolism in Gatorade. Sports Science Exchange Volume 10 (1). Costill, DL et. al. Muscle glycogen utilization during prolonged exercise on successive days 3 Appl Physiol (1971) 31: Reed, M3 et. al. Muscle glycogen storage post-exercise: effect of mode of carbohydrate administration. Med Sci Sports Exerc (1989) 66: Costill, DL et. al. The role of dietary carbohydrate in muscle glycogen resynthesis after running. Am.3 Clin Nutr (1981) 34: Ivy, JL et. al. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. Appl Physics (1988) 64: FlatAbsForLife.com 23

24 Doyle, J.A. et. al. Effects of eccentric and concentric exercise on muscle glycogen replenishment 3 Appf Physiol (1993) 74: Widrick, et. al. Time course of glycogen accumulation after eccentric exercise. Appl Physiol (1992): Burke, L.M. at. al. Effect of coingestion of fat and protein with carbohydrate feeding on muscle glycogen storage. J Appl Physiol (1995) 78: Anderson, K.E. at. al. Diet-hormone interactions: protein/carbohydrate ratio alters reciprocally the plasma levels of testosterone and cortisol and their respective binding globulins in man. Life Sciences (1987) 40: Chiang, An-Na and Po-Chao Huang. Excess nitrogen balance at protein intakes above the requirement level in young men. Am 3 Clin Nutr (1988) 48: Zawadzki, et al. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. J Appl Physiol (1992) 72: Chandler, RM et. al. Dietary supplements affect the anabolic hormones after weight-training exercise. App Phys (1994) 76: Peter Lemon. Is increased dietary protein necessary or beneficial for individuals with a physically active lifestyle? Nutrition Reviews 54(4): S169-S175,1996. Acheson, K.J. Nutritional influences on lipogenesis and thermogenesis after a carbohydrate meal. Am Physiol (1984) 246: E62-E70. Meena Shah and Abhimanyu Garg. High-fat and high-carbohydrate diets and energy balance. Diabetes Care (1996) 19: Marc Hellerstein. Synthesis of fat in response to alterations in diet: insights from new stable isotope methodologies. Lipids (1996) 31 (suppl) S117-S125. Jebb, SA et. al. Changes in macronutrient balance during over- and underfeeding asessed by continuous whole body calorimetry. Am 3 Clin Nutr (1996) 64: FlatAbsForLife.com 24

25 Acheson, K.J. at. al. Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man. Am J Clin Nutr (1988) 48: Knapik, M. et. al. Influence of fasting on carbohydrate and fat metabolism during rest and exercise in men. Appl. Physiol (1988) 64: Loy, S. et. al. Effects of 24-hour fast on cycling during endurance time at two differentintensities. Appl Physiol (1986) 61: Goldforth, H.W. et. al. Persistence of supercompensated muscle glycogen in trained subjects after carbohydrate loading. 3 Appl Physiol (1997) 82: Jacob S, et al. The antioxidant alpha-lipoic acid enhances insulin-stimulated glucose metabolism in insulin-resistant rat skeletal muscle. Diabetes Aug; 45(8): Ivy JL. Muscle glycogen synthesis before and after exercise. Sports Med (1991) 11(1), 6-19 Newsholme EA, Leech AR. Biochemistry for the medical sciences. New York: John Wiley & Sons, (1984) 38-42; ; Friedman JE, Neufer PD, Dohm GL. Regulation of glycogen resynthesis following exercise. Dietary considerations. Sports Med (1991) 11 (4), Rodnick KJ, Henriksen EJ, James DE, et al. Exercise training, glucose transporters, and glucose transport in rat skeletal muscles. Am. Physiol. (1992) 262 (1), C9-C14 Klip A, Rama' T, Young DA, et al. Insulin-induced translocation of glucose transporters in rat hindlimb muscle. FESS Lett. (1987) 224(1), Wallberg-Henriksson H, Constable SH. Young DA, et al. Glucose transport into rat skeletal muscle: interaction between exercise and insulin. Appl. Physiol. (1988) 65(2), Gao J,Ren 3, Gulve EA, et al. Additive effect of contractions and insulin on GLUT-4 translocation into the sarcolemma. Appl Physiol (1994) 77(4), Pascoe DD, Gladden LB. Muscle glycogen resynthesis after short term, high intensity exercise and resistance exercise. Sports Med (1996) 21(2), FlatAbsForLife.com 25

26 Pascoe DD, Costill DL, Fink W3, at al. Glycogen resynthesis in skeletal muscle following resistive exercise. Med Sci Sports Exerc (1993) 25(3), Robergs RA, Pearson DR, Costill DL, et al. Muscle glycogenolysis during differing intensities of weight-resistance exercise. J Appl Physiol (1991) 70(4), O'Reily KP, Warhol M3, Fielding RA, at at. Eccentric exercise-induced muscle damage impairs muscle glycogen repletion. Appl. Physiol. (1987) 63(1), CostiII DL, Pascoe DD, Fink W3, et at. Impaired muscle glycogen resynthesis after eccentric exercise. Appl Physiol (1990) 69(1), Perseghin G, Price TB, Petersen KF, Roden M, Cline GW, Gerow K, Rothman DL, Shulman GI. Increased glucose transport-phosphorylation and muscle glycogen synthesis after exercise training in insulin-resistant subjects. N. Engl. J. Med. (1996) 335(18), Zawadski KM, Yaspelkis BB, Ivy. Carbohydrate-protein complex increases the rate of muscle glycogen storage after exercise. Appl Physiol (1992) 72(5), Alonso MD, Lomako 3, Lomako WM, Whelan W3, et at. A new look at the biogenesis of glycogen. FASEB 3. (1995) 9(12), Lavoinne A, Baguet A, Hue L. Stimulation of glycogen synthesis and lipogenesis by glutamine in isolated rat hepatocytes. Biochern. J. (1987) 248(2), Varnier M, Leese GP, Thompson 3, Rennie M3, at at. (1995). Stimulatory effect of glutamine on glycogen. Effects of a Low-Carbohydrate, High-Fat Diet Prior to Carbohydrate Loading on Endurance Cycling Performance. Biochemistry of Exercise Ninth International Conference, p. 32, FlatAbsForLife.com 26