fruits and veggies, nuts, and healthy oils—still apply.
However, to fuel your muscles for long runs, swims, bicycle
rides, and other hard workouts, you will need to eat
concentrated carbohydrate sources to refuel muscle
glycogen, particularly before and after workouts. Yams,
sweet potatoes, bananas, dried fruit, fruit juices, very high
sugar and high sugar fresh fruits (see chapter 1) are great
sources of concentrated starches and sugars. Unlike
refined grains, they are net alkaline-yielding, thereby
preventing the loss of the amino acid glutamine from your
bloodstream, which helps to preserve your muscle mass.
In the post-exercise period, besides consuming
concentrated sugars and starches, make sure that you get
plenty of lean protein. This is your best source of the three
branched-chain amino acids (leucine, isoleucine, and
valine) that directly stimulate muscle growth and
regeneration. Listed on page 227 are the total branched-
chain amino acid concentrations in 1,000-calorie servings
of common foods.
Food Total Branched-Chain Amino
Acids (Grams)
Dried egg white (84%
protein)43.4
Raw egg white 43.0