Dr. Michael Fleischer PRESENTS

Nutrition Strategies For Long Distance Cycling

If you are not focused on real food nutrition, you are not tapping your full potential!

“Hitting The Wall”

I went looking for the latest studies on how alcohol affects athletic

performance and general health

According to the Mayo Clinic, for women of any age and for men over 60, one glass of wine or one bottle of beer a day is considered moderate drinking. For men under 60 the number changes to two. So, that is the medical definition of moderate. Choose a New Path: NewPathNutrition.com

Problems Associated w/Alcohol Consumption

• Reduced Testosterone Level

• Insufficient Rest

• Weight Gain

• Dehydration

• Protein Synthesis Negatively Affected******

Reduced Testosterone Levels

• Testosterone spurs aggression and aggression fuels energy and competition

• Over time, this decreases testosterone levels, which also translates to a decrease in lean muscle mass*****

• Damage to the hippocampus which is the part of the brain where all learning takes place, makes it difficult for these individuals to learn new techniques and moves.

• Can intervene with hand to eye coordination

Insufficient Rest

• The natural progression in the sleeping cycle may not follow through as it would if it were a sound healthy sleep

• Detrimental impact on the body’s ability to produce human growth hormone. Human growth hormone is linked to the building and maintenance of various bodily muscles which need to be strong in order to aid athletic performance.

Weight Gain

• Even moderate drinking everyday can easily translate into weight gain even with daily exercise

• calories happen to be empty calories and hence do not aid in energy provision in any way whatsoever

• alcohol interferes with the way the body processes the mineral zinc…and zinc is important for building

Dehydration

• dehydration from alcohol consumption can lead to several days in recovery if a substantial amount is consumed.

• Cyclist are naturally dehydrated after the race and in order to start rebuilding immediately, the last thing you should really reach for is beer or any alcohol….just saying ;-)

Alcohols Affect On Protein Synthesis

• hurts the absorption of protein in the body

• less protein is being turned into muscle tissue

• doesn't just slow down growth, it also hurts recovery, because less protein is going to repair muscle tissue

• alcohol intake slows glycogen metabolism (1-2 days after not drinking)

In my opinion and the opinion of trainers and fitness guru’s in every sport, alcohol and athletic performance do not go well together.

3 Ways To Forestall Glycogen Depletion

• During exercise: Continuously consume carbohydrates that convert to sugar the fastest (best outcome 35% replaced)

• Endurance Training Adaptations (fasted low intensity endurance training) body will condition fuel use efficiency and workload capacity

• Consuming large quantities of carbohydrates after depleting glycogen stores as a result of exercise or diet; increase storage capacity of intramuscular glycogen stores (carbohydrate loading)(glycemic index of carbs doesn’t matter???) insulin sensitivity increases

Glycogen

• Glycogen depletion and endurance exercise[edit]

• Long-distance athletes, such as marathon runners, cross-country skiers, and cyclists, often experience glycogen depletion, where almost all of the athlete's glycogen stores are depleted after long periods of exertion without enough energy consumption. This phenomenon is referred to as "hitting the wall".

• Glycogen depletion can be forestalled in three possible ways. First, during exercise, carbohydrates with the highest possible rate of conversion to blood glucose (high glycemic index) are ingested continuously. The best possible outcome of this strategy replaces about 35% of glucose consumed at heart rates above about 80% of maximum. Second, through endurance training adaptations and specialized regimens (e.g. fasted low-intensity endurance training), the body can condition type I muscle fibers to improve both fuel use efficiency and workload capacity to increase the percentage of fatty acids used as fuel,[11][12][citation needed] sparing carbohydrate use from all sources. Third, by consuming large quantities of carbohydrates after depleting glycogen stores as a result of exercise or diet, the body can increase storage capacity of intramuscular glycogen stores.[13][14][15] This process is known as carbohydrate loading. In general, glycemic index of carbohydrate source does not matter since muscular insulin sensitivity is increased as a result of temporary glycogen depletion.[16][17]

“Carb Loading”

• generally recommended for endurance events lasting longer than 90 minutes

• low glycemic index foods for carbo-loading because of the minimal effect on serum glucose levels (include fruits, vegetables, whole wheat pasta, and grains)

• Since muscles also use amino acids extensively when functioning within aerobic limits, meals should also include adequate protein*** balances sugars

• ***a modified carbo-loading regimen often calls for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days before the event

In other words, to maximize performance, know that if you abstain you will improve

your gains!

Transient Hypoglycemia Understood

• Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen.

• The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric intake.

Training Regimen

• If you are an endurance athlete who is fearful of "hitting the wall," listen up: proper fueling before your marathon, triathlon, century bike ride or other competitive endurance events can make the difference between Agony and Ecstasy!

• While carbo-loading sounds simple (just stuff yourself with pasta, right?) the truth is many endurance athletes make food mistakes that hurt their performance. The last thing you want after having trained for months is to ruin your performance with poor nutrition, so carbo-load correctly!

Tapering Phase

• The tapering phase is not your “get out of jail free card” to eat cookies, candy bars, and cakes because they are high in carbohydrates. Yes, you do want to increase your carbohydrate intake during tapering; I recommend 3-5 grams of carbohydrates per one pound of body weight. But, you can do this without the extra, empty calories. Here are some helpful examples of healthy switches you can make:

• If you usually have toast with peanut butter in the morning, replace your peanut butter with a natural, all-fruit jelly or cut up fresh fruit.

• If you typically enjoy a wrap, soup, or salad for lunch, go with a full sandwich on a whole grain bread.

• For dinner, use a tomato sauce over your whole wheat pasta instead of a creamy cheese sauce over white pasta, or try an extra large sweet potato and cinnamon over a smaller white potato with butter.

Training Regimen

• The biggest change in your schedule during the week before your event should be in your training, not in your food

• taper your training so that your muscles have adequate time to become fully fueled (and healed.) Allow at least two easy or rest days pre-event. (You need not eat hundreds more calories this week. You simply need to exercise less)

Marathon King Bill Rodgers once said "More marathons are

won or lost in the porta-toilets than they are at the marathon..." Fuel wisely, not like a chow hound.

Training Regimen

• Athletes who have properly carbo-loaded should gain about one to three pounds -- but don't panic! This weight gain is good; it reflects water weight and indicates you have done a good job of fueling your muscles. For every ounce of carb stored in your body, you store almost three ounces water.

• In the days leading up to an event, drink enough alcohol-free beverages…preferably water, green drinks, or fruit juice to produce a significant volume of urine every two to four hours.

Let’s Talk Superfood Nutrition for Optimal Performance Levels

The Best Protein – Plant Based Protein

• Aid in the synthesis of protein

• Stabilize athletes endurance and muscle strength as their training progressively moves forward

• Firm up body tissue

• Reduce body fat percentages and support maximum performance as well as possible weight loss goals

What Makes A Better Protein?

• predigested vegetable protein is 400% - 500% more nutritionally effective than isolates from soy or whey, or casein

• does not enter the intestines but is absorbed directly into the lymphatic system

• produces no fecal residue

• available to the body within 23 minutes of ingestion

How do we measure a protein’s quality? Net Nitrogen Utilization (NNU)

• The faster the Net Nitrogen Utilization the higher the percentage of protein uptake

• no burden on Renal or GI systems

Definition of NNU: % of specific protein that can synthesize new cells

The catabolic waste from the digestion of common dietary proteins like meat, eggs,

poultry and fish averages 68% WASTE!

Plant Based Protein

• quick uptake allows L-carnitine to stimulate cellular metabolism and acetyl-L-carnitine to increase energy production in the power plants of our cells…the mitochondria. As a result this boosts physical and mental energy

• muscle tissue created is lean, functional muscle that is NOT bloated…a Creatinine problem many athletes encountered with larger quantities of meat proteins

• encourages muscles to become functionally stronger which translates into greater endurance, power and mass

Why doesn't the entire Fitness Industry know about this?

• Fixated on Carbohydrates

• Plant based protein (Super Aminos 23™) had been reserved for the medical community and has only recently found its way to the general population

• It’s now quite common for competitive athletes to try a vegan diet

Why combine Carbs and Protein?

• Without sufficient dietary protein, when carbohydrates are consumed they will quickly enter the bloodstream. This causes insulin levels to spike (rise quickly) and then a short time later crash (decline). Easily digestible vegan protein, will complement the carbohydrate, allowing it to enter the bloodstream at a steady rate. This also delays the onset of hunger and sustains higher levels of energy.

10 Day Athletes Transformation

• it is not usually recommended that anyone in training for any level of Endurance Events/Races participate in a detox. That being said, we all have our “off training” months or even periods within our training schedules where we are working out at a lower intensity and THAT is the perfect time to find a detox program that fits your needs and schedule.

Why You Might Consider Or Your Body Might Need A Detox?

• Bloating • Cravings • Weightloss Resistance • Insomnia • Fluid Retention • Moodiness • Gallbladder Issues (or you’ve had it removed) • Constipated • Feeling Depressed • Skin Problems/ Allergic Reactions

10 Day Protocol - Cleanse

• First 3 days - No Training - Rest Your Digestive Tract - Eat Flex Foods (Keep it organic) w/ Shakes and Aminos

• Next 7 days – Workout but do not push the limits of intensity or endurance

• Green Shakes – nutrient dense whole foods containing alfalfa, oat, wheat, carrot, activated barley juice powders, spirulina

• Amino Acids – proportion and sequence of amino acids in the formula are important

• Trace Minerals, Flavonoids, Electrolytes, and Antioxidants

• Tart Cherry Concentrate - Flush The Kidneys

• Daily Fiber Blend – Clean the Bowels and Intestines

NEXT BUILD for 30 Days w/Superfood Supermeals and Flex Foods

• Fermented Rice Protein, Organic Flax Seed, Organic Green Food Blend (containing Alfalfa, Wheat Grass, Barley Grass, Spirulina, Chlorella, Dandelion Leaf), Organic Sprout Blend (containing Quinoa Sprout, Red Clover Sprout, Sunflower Sprout, Flax Sprout, Amaranth Sprout, Lentil Sprout, Millet Sprout, Garbanzo Bean Sprout, Broccoli Sprout) Organic Dark Buckwheat, Organic Mushroom Blend (containing Maitake, Cordyceps, Tremella, Shitake, Turkey Tail), Organic Maca, Organic Pumpkin, Organic Vegetable Blend (containing Broccoli, Cabbage, Parseley, and Kale), Organic Apple Extract, Organic Rhdiola Root, Organic Eleuthero Root, Organic Acerola Cherry, Organic Sea Kelp, Organic Dulse

L.O.V. (Live Organic Vegan) Supermeal

Superfoods

• ELJ (Long Jax) aka Velvet Antlers

• Cordyceps

• Gingko Biloba

• American Ginseng

• Green Lipped Mussels

• Himalayan Pink Sea Salt

• Rooibos Tea

Velvet Antlers aka ELJ (Long Jax)

• While a link between testosterone levels and athletic performance has not been established, the importance of testosterone to nitrogen retention, anabolism, lean body mass, and increased size and strength is well recognized.

• Interest in maximizing muscle strength remains high in the athletic community, and Long Jax/ELJ may supply a safe alternative to current practices.

Cordyceps

• powerful stimulant for microphage activity, strengthening your immune system`s ability to fight against bacterial and viral infection

• effective for treatment of high cholesterol, poor libido/impotence, arrhythmia, lung cancer, and chronic kidney failure

• causes smooth muscle relaxation. This can make it helpful for treating chronic coughs, asthma, and other bronchial conditions.

Ginkgo Biloba

• may help improve blood circulation

• aid memory loss and depression

• improves short term memory and mental clarity

• great antioxidant to fight free radicals and slow the aging process

• improves nervous function

• reduces frequency of asthma and allergy attacks

• fights heart disease

American Ginseng

• raises testosterone levels

• increase sexual desire, raise testosterone levels, increase sperm count, increase sperm mobility

• A large percentage of men who used American Ginseng reported an increased satisfaction with their sex lives

Fill Up On Electrolytes

• Electrolytes maintain water balance, help your muscles contract and relax, and assist in nerve impulse transmissions. Keep your body in event-mode by supplementing with electrolytes during and after endurance events.

Electrolytes

• Electrolytes: muscle contraction is dependent upon the presence of calcium (Ca2+), sodium (Na+), and potassium (K+). Without sufficient levels of these key electrolytes, muscle weakness or severe muscle contractions may occur.

• Sodium is essential for the conduction of nerve impulses, contraction and relaxation of muscles, and to maintain the proper balance between water and minerals in the body.

• Potassium assists in muscle contraction (including the heart). For optimal energy the presence of both sodium and potassium is necessary. Potassium is also needed for the activation of important enzymes in carbohydrate metabolism.

• Calcium is necessary to build strong bones and teeth. Our bones are the framework of our bodily “home” and without a strong frame, the “house” will eventually collapse.

• Magnesium is also an important electrolyte needed for proper muscle, nerve, and enzyme function. It also helps the body make and use energy and is needed to move other electrolytes (potassium and sodium) into and out of cells.

The Evolution of the Salt Tablet

• Sodium pills (good idea, but way too much sodium)

• Sports Drinks (good idea, but way too much refined sugar and too many artificial ingredients).

Combine Himalayan Pink Sea Salt w/ Rooibus Tea

Benefits: • Rehydrates your body • Replenishes body with electrolytes • Supplies powerful antioxidants

Interesting Facts:

• Himalayan Pink Salt comes from salt deposits from ancient seas in Anwar

District of Pakistan. (as opposed to most other sea salts which are created by evaporating ocean water) Himalayan Pink Salt is considered to have a higher mineral content than other salt.

• The Pink color comes from iron oxides. Iron oxide is used by the red blood cells which transport oxygen from the lungs to the tissues. Iron is also an essential component of myoglobin to store and diffuse oxygen in muscle cells.

More about Rooibos Tea

• great source of electrolytes and other important minerals and is high in antioxidants

• high in Vitamin C, E and flavonoids that are known for their antioxidant, anti-inflammatory, anti-tumor, anti-microbial, and anti-viral properties

For those athletes who strive to crush their personal best….

www.NewPathNutrition.com