Questions and Answers on Sports Nutrition

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Stretching and Flexibility | Strength Training | Endurance Training
Mental Training | Technical Training and Technique | Injuries

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Question:
I am a cyclist planning a trip across half of Canada from southern Ontario to Calgary, Alberta. I plan on biking eight hours a day at two-hour intervals averaging 30 km/hour for 18 days, that is not including resting days. I was wondering if you could give me advice on my nutritional needs as it is obvious that I will have a high calorie requirement. Possible suggestions on what I should consume would be handy.

Answer:
The information you need is in Stadion News (Summer 1995, Fall 1995, Winter 1996, and Winter 1998). You can download all issues of Stadion News at http://www.stadion.com/freebies.html.

Aerobic endurance efforts increase carbohydrate tolerance, but still low glycemic index carbohydrates are preferred. Make sure that you eat oils that facilitate aerobic function. These oils are fish oils, evening primrose oil, sesame seed oil. You may also need increased amounts of B-complex vitamin, iron, carnitine (a good source for these is red meat), vitamin C (best from vegetables and fruits), vitamin E (from oils and almonds), and minerals such as magnesium, selenium, phosphorus, molybdenum (David S. Walther. 2000. Applied Kinesiology Synopsis. Pueblo, CO: Systems DC). Whether you need any of these above what your diet supplies can be determined by a physician specializing in Applied Kinesiology (AK). You can find an AK specialist near you at http://www.icak.com.

Dr. Maffetone (Triathlete magazine coach of the year) formulated some special high energy bars. You can buy them at http://www.mafgroup.com.

Thomas Kurz

Question:
I am a young freestyle and judo wrestler interested in the short- (endurance, strength, etc.) and long-term side-effects of cutting weight quickly. If you could give me an overview or refer me to an article or book I would be much obliged.

Answer:
The severe, short-term starvation and dehydration that some wrestlers, boxers, or jockeys are subjected to in their attempts at “making weight” has been shown to reduce isometric strength, dynamic strength, and muscle glycogen stores. Starvation over a 2- to 5-day period with up to 7.8% weight loss reduces the capacity to work at submaximal intensities (Sinning, W. E. 1985. Body Composition and Athletic Performance. In Limits of Human Performance, ed. D. H. Clarke and H. M. Eckert, pp. 45–56. Champaign, IL: Human Kinetics.)

Here is what K. V. Gradopolov, co-creator of the Soviet school of boxing, writes about making weight:

“The proper weight for a fighter is the natural weight at which the fighter shows best results. Indicators of this natural fighting weight are muscular look, no excess fat, good disposition, excellent agility, strength, and endurance demonstrated during sparring and competition.

“A fighter should reduce weight only when he or she has excess fat and when his or her weight slightly exceeds the weight-class limit. In both cases the weight loss is to be caused by losing fat. Fighters who want to lose weight work on aerobic endurance and reduce the amount of high-starch foods such as pasta, bread, and potatoes.

“The passing into a higher weight class of a young, growing fighter who gains weight because of natural growth processes should not be prevented.

“Fighters who gain excess weight (more than their natural fighting weight) lose agility, speed, and endurance” (Gradopolov, K. V. 1969. Boks. Warsaw: Sport i Turystyka).

Thomas Kurz

Question:
I bought your book Stretching Scientifically and I was wondering whether Creatine will be able to help decrease pain and increase flexibility during stretching?

Answer:
As I explained in Stretching Scientifically you should not stretch if you feel pain. Creatine is used in strength training to permit working out longer or harder. Stretches used in my method take little time and are not very fatiguing for a normal person; therefore, taking creatine should not have any beneficial effect.

In case of muscle soreness after workouts, I suggest eating lots of vegetables and fruits rich in vitamin C (green peppers, broccoli, black currants, oranges). More information on vitamin C and athletes is in Stadion News Fall 1999.

Thomas Kurz

Question:
Sometimes when I lean my body to one leg or to both legs, either on the floor on on my feet, I get a terribly painful abdominal muscles' cramp. The cramp lasts for about ten minutes before I can resume normal activity. Mostly, the cramp happens to the left side when leaning the body toward my left leg. This has been happening for some three years now. I have been taking some magnesium supplement tablets as I have heard that magnesium helps prevent muscle cramps. I am not sure that magnesium has prevented more cramps from occurring. Any advice?

Answer:
Muscle cramps may be caused by insufficient levels of magnesium, or iron, as well as vitamins E or B6. Another possible cause of cramps that occur during exercise is exercising strenuously one of the muscle groups that move a given body part while neglecting others—for example, doing only abdomen crunches and sit-ups but no back extensions or deadlifts with comparable muscle tensions. If this is the cause of your cramps, then the remedy for this is to add back extensions and deadlifts to your training. One-sided training is bound to cause muscle imbalance or overuse injury or both.

For an exact determination of whether your cramps are caused by a neuromuscular problem or by nutritional deficiency and the best means of correcting it, I recommend seeing a physician specializing in Applied Kinesiology. You can find such a specialist near you at http://www.icak.com.

Thomas Kurz

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