ASK DR.

HARVEY
HIL

THE RIGHT RATIO

QUESTION: I am a cyclist and I am building
up mileage right now before racing season
starts. Ideally what should be my carb/protein/
fat percentages in the food I am consuming?
ANSWER: Your daily energy intake
for carbohydrates, proteins and
fats should be about 60 percent, 20
percent and 20 percent, respectively.
Here are general guidelines based
on grams per kilogram (kg) of body
weight, which may be easier for you to
manage compared to percentages (to
get your kg body weight, divide your
weight in pounds (lbs) by 2.2):
Carbohydrates: 7-12 g/kg per day.
Increase to 10-12 g/kg body weight if
you are training more
than 4 hours/day.

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56 WWW.MAXMUSCLE.COM

JULY 2010

If you are competing, about three

days before your race up to the day
before the race, increase your daily
carbohydrate ratios to 70 percent. Your
ratios should look like the following:
carbohydrates 70 percent; protein
20 percent; and fats 10 percent.
You should also taper your riding to
make sure the glycogen stores in
your muscles and liver are maxed out.
Make sure to consume plenty of fluids
during training or between 400-800
ml/hour. If you are using an energy or
electrolyte drink, make sure it includes
all the electrolytes, such as sodium,
potassium, chloride, calcium and
magnesium.

If you are looking

for a great product
to supplement your
Protein: 1.2-1.5 g/
carbohydrate loadkg per day. Elite
ing strategy, give our
cyclists need to
Max ACM a try. It
increase protein to
combines three benaround 1.8 g/kg per
eficial carbohydrates
day.
for maximum carbohydrate loading inFat: 1 g/kg per
cluding waxy maize
day. Make sure to
starch, maltodextrin
include the essential
and trehalose. Our
fatty acids and an
Max ARM is also a
emphasis on healthy
great product for
fats like those from
your recovery as your
By Phil Harvey, PhD, RD, FACN
fish (EPA and DHA)
mileage
increases
and healthy oils like
and
during
your
racing
season.
The
flaxseed, olive and canola oils (try Max
Product
Data
Sheets
explaining
all
EFAs for supplementation).
the details are available in your local
Max Muscle store or from our Web site
(www.maxmuscle.com). MS&F

Who is Dr. Harvey? Phillip W. Harvey, PhD,

RD, FACN, is the Chief Scientific Officer for
Max Muscle. A leading expert in nutritional
biochemistry and sports nutrition, he has
been involved in education, research and
the nutritional industry for more than 24
years. To ask him a question, please visit
www.maxmuscle.com.