Chapter List

• Introduction to Peak Conditioning
• Defining Peak
• Setting Goals
• Eating Right
• Getting Rest
• Making Time
• Getting Started
• Weight Lifting
• Aerobic Exercise
• Cross-Training
• Flexibility
• Mental Conditioning
• Peak Technique
• Arms
• Arm Joints
• Hands and Forearms
• Shoulders and Neck
• Chest
• Abs
• Back
• Buttocks
• Legs
• Leg Joints
• Feet
• Bones
• Basic Fitness
• The Core Routine
• Body Shaping
• Advanced Shaping
• Ridding Fat
• The Inactive Man
• The Career Man
• The Traveling Man
• The Family Man
• Partners
• Better Sex
• Bicycling
• Running
• Swimming
• In-Line Skating
• Baseball
• Basketball
• Golf
• Racquet Sports
• Skiing
• Football
• Soccer
• Hockey
• Backcountry Sports
• The Twenties
• The Thirties
• The Forties
• Over 50
• City Living
• Country Living
• Oceanfront Living
• Cold Weather
• Hot Weather
• The 3-Month Program
• The 12-Month Program
• Preventing Injuries
• Caring for Injuries
• Massage
• Preventing Disease
• Rebounding from Disease
• Setting Up a Home Gym
• Choosing a Gym
• Buying Shoes
• Outdoor Equipment
• Questions and Answers

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Eating Right

Eating Right

Getting into peak condition is essentially a major renovation/remodeling project: You're constructing new muscle both to improve structural integrity and make things look better while simultaneously dumping fat like so much plaster debris. Projects like this require—in addition to time—abundant supplies of two essential commodities: raw material and energy. To get both, you need good nutrition.

"The nutrition component of any training program is just as important as the physical component," says Becky Zimmerman, R.D., a nutrition educator in private practice and a freelance dietitian at the National Institute for Fitness and Sport in Indianapolis. "But athletes at all levels of training often fail to follow through with it."

When you eat the right balance of nutrients, your body fuels muscles more efficiently, builds bulk faster and repairs injuries more easily. The bottom line is that you'll be stronger, faster and longer-lasting if you eat right. This isn't difficult, but it does call for a bit of know-how. What's important? "There are two basic things to look at: composition and timing," says Ellen Coleman, R.D., nutrition consultant with The Sport Clinic in Riverside, California.

What to Eat

First, composition, the cornerstone of any eating plan. There are six basic classes of nutrients, each of which matter for different reasons.

Carbohydrate. It's the powerhouse nutrient—"the preferred food for exercising muscle," says Zimmerman. Carbohydrate is crucial largely because of the way it's stored in the body—as glycogen, a substance that muscles use as fuel. Unlike other nutrients, carbohydrate in the form of glycogen is stashed directly in muscles, where it's immediately burned during exercise. Backup energy reserves of glycogen are stockpiled in the liver and float in the blood as glucose, but the on-site muscle supplies are most vital. Without them you run out of energy, which makes your performance fizzle. For example, one study in which men were asked to exercise to exhaustion found that those who ate a high-carbohydrate diet could keep going almost three times longer than men who ate mostly fat.

Keeping muscles stocked with energy requires constant replenishing of carbohydrate. It takes about 24 hours for muscles to refill their glycogen stores, provided you take in enough carbohydrate to top off the tank. If you don't—and you continue a regular schedule of vigorous exercise—your glycogen supply at the start of every workout will be progressively lower. Next thing you know, you're chronically fatigued.

Carbohydrates should comprise at least 60 percent of your diet. The best are complex carbohydrates, which burn slowly and evenly. These tend not to be highly processed, and as a result also have a lot of vitamins and minerals. Good high-carbohydrate foods include whole-grain breads and cereals, pasta, apples, bananas, oranges, pears, potatoes, corn, peas and beans.

Protein. Protein's role in fitness is often misunderstood, but it is misunderstanding based on a truth: that protein is crucial for building and repairing muscle. Protein is like lumber: It's a basic structural component, and nothing gets bigger or stronger without it. Working on the assumption that more is better, weight lifters and athletes in training often boost their intake of protein or amino acids (which make up protein), but this isn't necessary and may even hinder performance.

Some studies do suggest that men engaged in strength training or endurance training need more protein than nonexercising men. In fact, an active man's need for protein may be slightly higher than the Daily Value (DV). That doesn't justify an increase in protein intake, however, because if you're eating a typical American diet, you're already getting two to three times more protein than the government standards call for. For example, a 150-pound man needs 55 grams of protein a day—the amount in just one eight-ounce serving of lean steak. An eight-ounce glass of milk gives you 8 grams more; a serving of bread provides another 3 grams. It's easy to see why getting more than enough protein is a no-brainer.

Eating these typically elevated amounts isn't necessarily harmful, but if you start chugging raw eggs or eating, say, protein supplements purported to boost muscle gain, you run a number of risks.

* By getting more protein, you're likely to eat fewer calories of carbohydrate and more of fat. If an active body doesn't get enough carbohydrate, it starts tapping protein for energy, by breaking down muscle—exactly the opposite of what you want. Concentrating on carbohydrates helps preserve protein.

* Excess protein produces waste products that need to be excreted, which puts greater demands on the kidneys and draws energy from your workouts.

* Protein or amino acids from supplements aren't as easily digested as protein from food and may cause irritation, cramps and diarrhea.

Protein should comprise 10 to 15 percent of your diet, says Zimmerman. To determine the number of grams of protein you need each day, multiply your pounds of body weight by 0.37. For example, a 175-pound man needs slightly under 65 grams of protein daily. In addition to milk and meat, good sources of protein include fish (7 grams of protein per ounce), yogurt (8 grams per cup), eggs (6 grams per egg) and peas (4 grams per half-cup).

Fat. Fat gets a bad rap. Yes, we tend to get too much of it, and yes, it wreaks havoc in excess. But if your diet is balanced at 60 percent carbohydrate and 10 to 15 percent protein, the remaining 25 to 30 percent you get from fat isn't likely to be a problem. In fact, you need it.

Any man with a few extra inches of padding knows that fat does an excellent job of storing calories, which would be important if we spent all day chasing bison. Theoretically, the average guy has enough carbohydrate energy in his body to walk about 20 miles, but has enough fat energy to walk from Boston to San Francisco three times. When you exercise, you burn some of that fat for fuel, which helps spare your carbohydrate stores, which will enhance your endurance. Fat is also important as insulation in the cold and for carrying fat-soluble vitamins in the body. Fat wants to be our friend.

The problem is that we want to be fat's friend so much that fat is compelled to hurt us to make us back off. Does any self-respecting man want to play this role in a relationship? Go easy on high-fat fare. Remember that fat comes in two general ways: from animal products and from oils. So drink skim milk; opt for baked and broiled over fried; cut back on meat portions; trim skin and visible fat off chicken, turkey and beef; substitute fruit spreads for butter; and eat low-fat cheeses, recommends Zimmerman.

Water. Even though it has no calories, it's the most critical of nutrients. Water carries all-important oxygen and nutritional fuel to working muscles, clears out waste and dissipates body heat, to name just a few of its vital functions. It's also lost at a rapid rate when exercising. During prolonged activity (particularly aerobic), water is lost as sweat at an hourly rate 285 times greater than sweat losses at rest, while the rate lost through breathing is 7 times greater during prolonged activity. When running at a training pace, it's easy to lose up to two quarts of water an hour. That kind of dehydration has a definite impact on performance: Losing just 2 percent of your body weight in water can cut your capacity for prolonged effort by 10 percent.

There's nothing complicated about drinking water, so long as you get enough. That means not only drinking while you're working out, but all day long. A typical guy should drink six to eight eight-ounce glasses of water a day. If you're bigger or more active than the common Joe, drink more. And don't wait for thirst to hit before imbibing, says Zimmerman. By the time you're thirsty, you're already slightly dehydrated.

Vitamins. The word is derived from "vitality," but vitamins have no usable energy of their own. Rather, they make possible a wide array of complicated processes involving energy creation from other nutrients, along with cell function, muscle and bone growth, blood formation, brain/muscle interaction—the kind of stuff your biology teachers used to fill entire blackboards with. We've all known vitamins are important ever since our moms fed us chewables. But what do we need now?

Research suggests that an exercising body uses certain vitamins differently than a sedentary one, but it isn't clear whether this translates to an increased need, or whether taking extra doses of vitamins will improve physical performance. A number of studies over the years, for example, have suggested that taking vitamin C in amounts ranging from 50 to 200 milligrams a day boosts endurance and increases work capacity. But, as one research review points out, most studies involving vitamins and performance have not been designed or controlled well, making any conclusions . . . well, inconclusive.

One thing researchers agree on, however, is that it's important to get vitamins in food, not pills, because food contains other substances that either make vitamins work better or provide beneficial effects all their own. "Variety is very important," says Roseann Lyle, Ph.D., associate professor of health promotion at Purdue University in West Lafayette, Indiana. "You'll get everything you need if you eat a lot of fruits and vegetables and foods that are high in starch." The U.S. Department of Agriculture's ubiquitous food pyramid recommends three to five servings of vegetables and two to four servings of fruit every day.

Performance Boosters Let's say your diet is perfect. Can't you do something more to enhance your performance? Certainly, plenty of potion-, pill- and powder-makers claim you can. Most of these claims are bogus, says Melvin Williams, Ph.D., a leading expert on ergogenic aids, as they're called, and professor in the Department of Exercise Science, Physical Education and Recreation at Old Dominion University in Norfolk, Virginia, and former director of the Human Performance Laboratory there. "But there may be exceptions," Dr. Williams says. Here are the substances that he says may offer a competitive athlete some small benefit (as for the just-trying-to-stay-in-shape regular guy, these likely won't be of any use). Sodium bicarbonate. That's baking soda to you and me. It's been shown to buffer the formation of waste products in muscle that contribute to fatigue. The theoretical result is greater capacity for short bursts of power, usually lasting one to two minutes. In one study, runners who took baking soda before an 880-meter race averaged almost 3 seconds faster times than runners who didn't take baking soda. Dr. Williams says a 155-pound man would need about four level teaspoons for an ergogenic effect, which should be taken one hour before a competition. The downside is that it can cause stomach cramps and diarrhea. Caffeine. Hey, it boosts performance at work, why not during a workout? "It has definite benefit for endurance," Dr. Williams says. In one well-known study, cyclists who took 330 milligrams of caffeine (the amount in about three cups of coffee) boosted their endurance 20 percent over cyclists who drank decaf. The downside is that it gives you the jitters and may dehydrate you. To utilize this substance most effectively, Dr. Williams suggests that you avoid all caffeine for three days before a competition. Then an hour before the competition, you can take 300 to 350 milligrams of caffeine in tablet form, or roughly two or three seven-ounce cups of coffee. Chromium. It's purported to boost muscle growth. Two studies by one researcher found that men in strength training who took 200 micrograms daily of chromium picolinate (the form most often sold in retail stores) gained lean body mass and lost fat at levels significantly better than similar men who didn't take chromium. Other studies find no effect. "It probably merits more research," Dr. Williams says, especially since chromium is lost in sweat and not easily absorbed from food. At this point, there have been no adverse effects reported from its use. If you'd like to try it, Dr. Williams says you should take no more than 200 micrograms a day, which is the estimated safe and adequate daily intake amount recommended by the Food and Drug Administration. Creatine. It forms a high-energy compound stored in muscle, theoretically boosting strength and power. Research is promising, but equivocal, says Dr. Williams: At a 1995 conference, for example, of eight papers presented on creatine, half found a performance benefit and half didn't. No adverse effects other than weight gain have been reported from its use. Dr. Williams says that most athletes who do use it take 20 to 25 milligrams per day for five to seven days prior to a competitive event. All these substances are available in health food stores and should only be taken for the purpose of enhancing your performance in periodic competitive events, not your everyday workout session, says Dr. Williams. Be sure to check with your doctor first before using any of these substances. Dr. Williams also suggests that you experiment with a substance in practice sessions before you use it for a competitive event.

Minerals. Last and least are minerals. We say least not because minerals aren't important—they're crucial for providing structure for bones, for maintaining vital functions like heartbeat and muscle contraction and for regulating things like cell activity. But the body needs minerals only in tiny amounts. In fact, many minerals, including sodium, magnesium and iron, can have harmful effects in excess.

The most important thing to know about minerals is that a good diet, balanced as we've outlined here, will give you all you need. There is one mineral, however, that is of special concern for active men, and that's zinc. This single mineral is important for an astonishing number of different metabolic functions including digestion, wound healing and taste. Exercise makes the body lose zinc in sweat and also boosts the amount excreted in urine. One of several studies on zinc loss in athletes and military trainees found that 23 percent of male runners had below-normal concentrations of zinc in their blood. So try to eat foods high in zinc, such as moderate amounts of lean beef and pork, skinless poultry and seafood such as oysters, crabmeat and tuna, recommends Zimmerman. Whole grains, beans and legumes are also good sources. Avoid supplements: Too much zinc can hinder the body's absorption of copper, and it can also lower levels of "good" HDL cholesterol. If you do take supplements, don't take more than the DV amount of 15 milligrams a day.

Ten No-Fail Foods Dietitians are fond of saying that there are no bad foods—if everything is eaten in the right amounts. Still, diet decisions are always made at the moment, with the question: Should I eat this or not? You can't go wrong with these food choices, says Becky Zimmerman, R.D., a nutrition educator in private practice and a freelance dietitian at the National Institute for Fitness and Sport in Indianapolis. Cereal. It tastes good and is easy to prepare, while being low in fat and high in carbohydrate and fiber. Unsweetened is best (some sweetened brands get up to 43 percent of their calories from nutrient-poor sugar), but even the kid stuff that turns your milk pink is fortified with vitamins and minerals. Bananas. Think of a banana as a carbohydrate stick. It's also high in fiber and potassium, one of the minerals you need. Best of all, its prepackaging allows mess-free toting. Low-fat yogurt. A good source of protein and calcium. If you add extra fruit to fruit-on-the-bottom brands, you can get an extra helping of vitamins, minerals and fiber. Oranges. Vitamin C. Enough said. Potatoes. A classic powerhouse of carbohydrates. Eat the skin and you have a helping of vitamin C as well. Be careful with the condiments, though: Heaping on butter or sour cream drowns an otherwise good thing in fat. Some alternative toppings: salsa, low-fat melted cheese, cottage cheese or salad dressing, cooked vegetables or baked beans. Bagels. High in carbohydrates and, if you buy whole-grain, they are high in minerals and fiber as well. Pasta. More carbohydrates. Just forgo oily sauces in favor of tomato and vegetable sauces, which provide vitamins and minerals that the pasta lacks. Broccoli. When food gurus talk about dark green vegetables, think broccoli. It has vitamin C, calcium and minerals like magnesium. Tuna. An exceptional source of protein: One six-ounce can of it contains about 40 grams. If you combine it with low-fat mayonnaise and celery, it makes a great sandwich spread. Lean beef. There's nothing wrong with beef as long as you limit it to small portions. A roast beef sandwich is full of protein, zinc and iron. Just don't make the beef the central ingredient: Balance it with thick, whole-grain bread, tomato, lettuce and mustard.

When to Eat It

If you get the basics of composition down, timing is a secondary concern, but a real one if you're interested in peak performance. There are several basic principles.

Fast before a workout. You don't have to starve yourself, but it's wise to avoid eating 45 minutes to an hour before exercising. "Even carbohydrates take at least an hour to digest," Coleman says. Fats take even longer: two to four hours. When your body diverts energy to digestion, it's robbing muscles of power and making your workout less effective.

Drink fluids constantly. If you're hungry before a workout, have a small snack such as fruit or juice instead of eating a meal. Immediately before exercising, drink at least one cup of water, then keep sipping one-half to one-quarter cup every 15 to 20 minutes during exercise. Top off your workout with another full cup. Remember, throughout the day you should get a total of at least eight eight-ounce glasses.

Refuel immediately. Studies find that muscles replace glycogen stores most efficiently within two hours after exercising. If you wait longer, the body's resources concentrate more on muscle repair, and glycogen storage slows or even stops—by the second two hours after exercise, for instance, glycogen replacement dwindles by 50 percent. Zimmerman recommends eating a half-gram of carbohydrate for every pound of body weight 15 to 30 minutes after a workout. A large banana, large bagel or 12-ounce glass of fruit juice each provide 30 to 40 grams. Eat the same amount again after two hours have passed.

Eat breakfast. It's vital for replenishing blood glucose and glycogen stores depleted while you sleep. Men should eat 300 to 400 calories at breakfast—an amount easily covered by toast and jam, cereal with skim milk and fruit, according to Zimmerman.

Get enough. Graze on high-carbohydrate fare throughout the day to make sure you're eating enough, says Zimmerman. You heard right: If you're eating a high-carbohydrate diet, you may actually be in danger of not getting enough calories. Carbohydrates have only half the calories of fat gram for gram, so you need to eat twice as much of them to achieve the same calorie intake. And as you become more fit, your body will need more energy: Muscle burns more calories than flab even when idling.

But don't get too lost in the details. "You can't emphasize the basics enough," says Dr. Lyle. "Eating a variety of healthy foods that are high in carbohydrate and low in fat will keep you prepared for whatever you want to do."