Anti - ZONE DIET STANCE
From Running Dialogue´s Nutrition chapter.
By
David Holt
of
David Holt
Anti - ZONE DIET STANCE
From Running Dialogue's Nutrition chapter.
"The Zone" diet fad does raise an important point. This diet recommends only
40 percent of calories from carbos--leaving 30 percent from
protein to overburden the kidneys and liver which either excrete
it or convert it to sugar; and 30 percent from the artery-clogging fat.
One of
the arguments for the zone diets 40: 30: 30 is that we burn more
fat calories sitting down than we burn carbos. Of course
we burn more fat while sitting--but we use very few
calories. It's only
true, because we are able to take in sufficient oxygen to
burn an inefficient fuel...fat. When we start exercising however,
the efficient fuel, sugar, provides most of our energy
needs. Unless of
course, you consume too few carbohydrates. The body
will have no choice about which fuel to burn for energy. The
body doesn. t become more efficient at burning fat and
protein--it simply has no choice because it is being carbohydrate starved.
Zone
Diet argument two: 40:30:30
says carbohydrate makes the body
respond by producing too much blood sugar. The body only
converts raw material into sugar. The body absorbs the sugar
from the consumed food, then efficiently stores it ready for
use. If you consume most of your carbs as simple sugars, with
negligible fat and protein at a meal, your blood sugar will peak
a bit...then trough slightly (that sleepy feeling) as the pancreas (secreting insulin) tries to
correct your cruelty. The sleepy feeling is not from low sugar--it
will still be in the normal range--it is from the blood supply
being diverted to your intestines, combined with the lassitude
which occurs about an hour after returning to mundane
tasks. Eat
complex carbs, a little protein and fat to slow the entire
meals intestinal transit time--and food absorption, including
sugar absorption, will be steady. Some
of the better tasting sports energy bars on the market derive
30 percent of their calories from fat. So much, in fact, that
you may as well eat chocolate, plus a multivitamin after a training
run. However, its 30 percent calories from protein is useful
to keep the blood osmolarity up, and to give a ready supply
of amino acids for immediate repair work. There is a very simple way to correct the mere 40 percent
carbos, and the overdose of protein and fat. We can dilute the
protein and fat by eating two pieces of fruit. The complex
carbos and fiber from the fruit, plus the nutrients from the bar will then be a
balanced recovery snack to set you up for a meal about 2 hours later.
If you use sports energy bars, choose the ones with 60 percent or more of their energy from carbohydrates.
Author conclusion.
Eat plenty of complex carbohydrates spread through out your day to ensure a steady stream of the best fuel for exercise...sugar.
