56 WWW.MAXMUSCLE.COM ı JULY 2010

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Max Muscle Sports Nutrition (MMSN) is proud to bring you BAX. BAX is based on the now large volume of published scientific studies showing the proven benefits of beta-alanine in improving intensity, power, speed, and endurance forms of exercise. BAX also helps delay the onset of lactic acid build-up enabling you to train longer and become stronger!

By Phil Harvey, PhD, RD, FACN

THE RIGHT RATIOQUESTION: I am a cyclist and I am building up mileage right now before racing season starts. Ideally what should be my carb/protein/fat percentages in the food I am consuming?

ANSWER: Your daily energy intake for carbohydrates, proteins and fats should be about 60 percent, 20 percent and 20 percent, respectively. Here are general guidelines based on grams per kilogram (kg) of body weight, which may be easier for you to manage compared to percentages (to get your kg body weight, divide your weight in pounds (lbs) by 2.2):

Carbohydrates: 7-12 g/kg per day. Increase to 10-12 g/kg body weight if you are training more than 4 hours/day.

Protein: 1.2-1.5 g/kg per day. Elite cyclists need to increase protein to around 1.8 g/kg per day.

Fat: 1 g/kg per day. Make sure to include the essential fatty acids and an emphasis on healthy fats like those from fish (EPA and DHA) and healthy oils like flaxseed, olive and canola oils (try Max EFAs for supplementation).

If you are competing, about three days before your race up to the day before the race, increase your daily carbohydrate ratios to 70 percent. Your ratios should look like the following: carbohydrates – 70 percent; protein – 20 percent; and fats – 10 percent. You should also taper your riding to make sure the glycogen stores in your muscles and liver are maxed out. Make sure to consume plenty of fluids during training or between 400-800 ml/hour. If you are using an energy or electrolyte drink, make sure it includes all the electrolytes, such as sodium, potassium, chloride, calcium and magnesium.

If you are looking for a great product to supplement your carbohydrate load-ing strategy, give our Max ACM a try. It combines three ben-eficial carbohydrates for maximum carbo-hydrate loading in-cluding waxy maize starch, maltodextrin and trehalose. Our Max ARM is also a great product for your recovery as your mileage increases

and during your racing season. The Product Data Sheets explaining all the details are available in your local Max Muscle store or from our Web site (www.maxmuscle.com). MS&F

HILASK DR.HARVEY

Who is Dr. Harvey? Phillip W. Harvey, PhD, RD, FACN, is the Chief Scientific Officer for Max Muscle. A leading expert in nutritional biochemistry and sports nutrition, he has been involved in education, research and the nutritional industry for more than 24 years. To ask him a question, please visit www.maxmuscle.com.