Zone Diet: Fitness and endurance without carbohydrates? Dream on.

The zone diet advocates high fat and protein leaving only 40 percent of your energy needs coming from carbohydrates...the easiest to digest and utilize part of food.

Exercise book author and Runner David Holt clears up the myths of low carbohydrate eating.

If you eat sports energy bars, choose the ones with 60 percent or more of their energy from carbohydrates. There are plenty of energy bars to choose from. Avoid zoning out.

Anti - ZONE DIET STANCE

From Running Dialogue's Nutrition chapter.

“The Zone” diet fad does raise an important point. This diet recom¬
mends 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’s 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 throughout your day to ensure a steady stream of the best fuel for exercise...sugar.


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David Holt's Sports Nutrition
Dumping Syndrome...Sugar Rush and compromised circulation
Fat reduction pills will not make your heart stronger
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 www.runningbook.com, and contact me at holtrun@sprynet.com to let me know the material is being used or reviewed.

This is David Holt's Zone diet page