Sports Energy Bars; Sports Drinks and Sports Nutrition Gels; Weight Loss & Weight Control; Nutritional Protein Shakes:

DIET & NUTRITION from the pages of "RUNNING DIALOGUE" by David Holt

Nutrition topics on this page are: 
The myths of sport drinks; 
nutritional milk or fruit shakes for a quick fix weght loss? 
Glycemic index basics; 

Then check David Holt's nutrition links to: Zone diet myths and energy bars; fat reduction pills; and, dumping syndrome.

Copyright David Holt 2,000 Any part, or all of this training material may be quoted or reviewed...provided you acknowledge the source...Running Dialogue and other books by David Holt, this web page or, and contact me at to let me know the material is being used or reviewed.

Sports drinks

The well trained athlete derives minimal benefit from the
energy in drinks--provided his glycogen stores are adequate
before he commences the run. The undertrained athlete lacks
endurance because his muscles have not been educated
(trained) to exercise for long periods. If you are undertrained,
16 ounces of a sugared solution before the start, then 8 ounces
of half strength sports drink taken every 15 minutes during, can
increase the distance you’re able to run at a set 12
percent. Half of the increase will occur with water alone, that
is, by staying hydrated.
Beware the research on this and related subjects. Unless you
see a group of international class runners--not bikers, they can
consume all they wish--who have reached their limit from
training...your training is the best way to get faster.  If you have
no interest in going beyond 40 miles a week, sugar drinks can
help delay the wall.

Quick Fix Weight Loss

Typically with High Protein Shakes, or Fruit Shakes for Weight Control or Weight Loss.

Think you’ll be able to lose five pounds in five days on the new
three shakes a day diet--you can--provided you burn 4,250
calories every day.
Most people who need to lose weight burn about 2,000 per day;
which is part of the reason they are overweight--the second reason
is over-consumption of food.
To lose one pound of fat you need to burn 3,500 calories. Add in
the 750 or so from those three shakes, and you see where the
4,250 came from. Yet the advertisers keep a straight face when
they make their claim. Actual weight lose is mostly from the
shunting of fluid which occurs when you suddenly deny
yourself food. You will use up some of your glycogen stores,
which contains lots of water. 
The day you re-commence normal eating, the glycogen stores,
and the water, is replaced.
Follow the advice in Chapter 22 of Running Dialogue--make subtle 
changes to your
eating habits.

Glycemic Index

The glycemic index is a tool used to describe how fast a source
of sugar is absorbed into the bloodstream. The typical baseline
uses white bread as 100. High numbers mean the sugar is
absorbed faster. Post exercise, eat foods with triple digits first,
add in foods with a lower index until you reach your real meal
as described elsewhere. Note...different researchers use
different bases: you may not be able to compare the index from
book A with other foods covered by someone in book B. In a
pleasant quirk of nature, overripe fruit has a higher glycemic
index than under-ripe fruit...its sugar is absorbed faster. This is
due to the starch changing into free sugars--the body won’t
need to do as much digesting.
Stick to the starches if you want slow absorption.
The general rules are:
A. The smaller the individual item of food, e.g. small shaped
pasta Versus large spaghetti.
B. The longer you cook the food.
C. The riper the food is...
The higher the glycemic index will be for that food.
Thus, rice or spaghetti cooked for five minutes has a much
lower index than if cooked for fifteen minutes.

More Glycemic Index information at Rick Mendosa's web site

If you need a Registered Dietician, call 1-800-366-1655 for a referral by zip code.

Zone Diet: Runners need carbohydrate and small amounts of Fat and Protein, not 40: 30: 30
Fat reduction pills will not make your heart stronger
Dumping Syndrome...Sugar Rush and compromised circulation; plus lactic acid, an important fuel source
Week 11 of 20 for 30 miles per week 10K racers

Unified Dietary Quidelines (1999)

Looking for a healthy heart diet, healthy diabetic diet; want to decrease cancer risk; want a diet supported by the Natianal Institute of Health. You can have all at the same time. There is now one "good to go" dietary quide for all of us...and it's simple.

Avoid fads and eat a variety of foods says the quideline.

Decrease fat, especially saturated fat. Increase consumption of fruits, vegetables and whole grains. Plus, remember and act on the fact that

Healthy weight for your height is best achieved with sensible eating PLUS regular exercise.

Eat healthy and take a multivitamin with iron each day and you should not need additional supplements.

Book Ordering Information

Buy Running Dialogue Today! ">Running Dialogue, 280 pages, $17.95, by David Holt. Training for the 5K to the Marathon, for beginners and experienced runners, with extensive injury prevention and treatment advice, nutrition, cartoons and inspirational essays, at

Or send $17.95 per book to David Holt at PO Box 543, Goleta, CA 93116. (includes shipping and tax)

David Holt's second running book: 10K & 5K Running, Training and Racing.
Buy 10K & 5K Running, Training & Racing Today! ">10K & 5K Running, Training & Racing, 180 pages, $17.95, by David Holt (plus 3,000 meters, 8K, 12K and 10 mile training advice and schedules for 20-100 miles per week) at
Go to Running Dialogue's Table of Contents
Marathon Training
Stride to Injury Prevention
10k training...mileage and strength and access to four other parts of 10k training
5k training and racing...the first of five pages for the 5k runner by Planet Rx
John Spencer Ellis at Endurance Plus...exercise advice
Anancyweb 40,000 plus Links to some of the best Nutrition sites
Links to more Distance Running, Training and Racing advice
This is David Holt's Sports Nutrition and Food page.