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Energy expenditures increase by two to three times if you’re an endurance athlete undergoing strenuous activity, such as training or competition. That’s why it’s vital to consume carbohydrate during such prolonged exercise. Increasing the availability of carbohydrate improves performance, spares muscle glycogen, and thus sustains energy. Carbohydrate feeding during weight training is helpful, particularly for maximizing energy levels. Your best bets are Parrillo ProCarb Formula or our Parrillo Energy Bar. Many endurance athletes with whom we have worked with like to mix ProCarb with CapTri®, our medium-chain fatty acid supplement, for super-charged endurance levels during training or competition. This practice is supported by clinical research. Case in point: At the University of Capetown Medical School in South Africa, researchers mixed 86 grams of MCT oil (over 6 tablespoons) with two liters of a sports drink to see what effect it would have on the performance of six endurance-trained cyclists. The cyclists were fed a drink consisting of the sports drink alone, sports drink plus MCT oil, or MCT oil alone. In the laboratory, they pedaled at “Carbohydrate feeding during weight training is helpful, particularly for maximizing energy levels.” moderate intensity for about two hours and then completed a higher-intensity time trial. They performed this cycling bout on three separate occasions so that each cyclist used each type of drink once. The cyclists sipped the drink every ten minutes. Performance improved the most when the cyclists supplemented with the MCT/sports drink mixture. The researchers did some further biochemical tests on the cyclists and confirmed that the combination spared glycogen while making fat more accessible for fuel. (1) Post-Exercise Immediately following your workout, consume a mixed carbohydrate/protein supplement such as our 50/ 50 Plus Formula. Scientific experiments demonstrate that this type of supplement (with the added protein) initiates the rapid uptake of carbs by your muscles – faster than carbs alone. (2) In addition, a carbohydrate/protein supplement taken following a workout stimulates the release of two hormones (insulin and growth hormone), creating an environment favorable to muscle growth and recovery. (3) 16 November 2001 Parrillo Press
Taking creatine monohydrate after your workout is a good idea too. Creatine enhances the movement of amino acids in cells for tissue growth and repair following exercise. Also, I recommend that you take creatine with our ProCarb Formula. Scientific research shows that taking creatine with a liquid carbohydrate supplement boosts the amount of creatine accumulated in muscles by as much as 60 percent. (4) Throughout the Day, With Meals Because your metabolism is constantly at work, continue to take supplements throughout the day — and always with meals. Their value is increased when you spread them out into equal portions throughout the day. If you take your supplements only in the morning and work out in the afternoon, then very few supplemental nutrients remain for use by the body during training. As your body digests nutrients from food and "Because your metabolism is constantly at work, continue to take supplements through out the day — and always with meals." supplements through the day, messages from the digestive process are relayed throughout the body, signaling your cells to use these nutrients for growth and repair. The supplements you should take with your meals include Parrillo Essential Vitamin Formula (one per meal), Parrillo Mineral- Electrolyte Formula (one to two per meal), Parrillo Liver- Amino Formula (five or more per meal), Parrillo Ultimate Amino Formula (two or more per meal), Parrillo Muscle Amino (two or more per meal) and Parrillo Advanced Lipotropics (one per meal). Before Bedtime Take two or three Parrillo GH Formula supplements again (on an empty stomach) to naturally elevate your body’s level of growth hormone. Now that you’ve got the basics just remember to stick to the program. I guarantee you’ll start to see results in the very near future. References 1. Van Zyl, C. 1996. Effects of medium chain triglyceride ingestion on fuel metabolism and cycling performance. Journal of Applied Psychology 80: 2217-2225. 2. Costill DL, et. al. 1981. The role of dietary carbohydrates in muscle glycogen resynthesis after strenuous running. American Journal of Clinical Nutrition, 34: 1831-1836. 3. Zawadzki, K.M., et al. 1992. Carbohydrateprotein complex increases the rate of muscle glycogen storage after exercise. Journal of Applied Physiology 72: 1854-1859. 4. Chandler, R.M., et al. 1994. Dietary supplements affect the anabolic hormones after weight-training exercise. Journal of Applied Physiology 76: 839-845. Editor. 1994. The promise of creatine supplements. Penn State Sports Medicine November 2001 Parrillo Press 17
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