Does ‘Carb-Loading’ Improve Athletic Performance?

  For generations, endurance athletes have practiced ‘carb-loading’, consuming large amounts of carbohydrates the night before the competition. Studies have found several different carb loading strategies can give athletes a competitive edge.

  During digestion carbohydrates are rapidly turned into glucose, a sugar that is the body’s primary and most immediate energy source. Excess glucose is then stored in the liver and muscles as glycogen. About four hours after a meal, the glycogen in the liver begins to break down and supply the body with glucose, but the glycogen in the muscle is reserved almost exclusively for muscle activity. By eating a high carbohydrate meal the night before a competition, athletes maximize the glycogen stores in their muscles, ensuring that the muscles will have enough glucose for strenuous activity.

  Studies have shown carb-loaded athletes perform better and their muscles do not fatigue as easily. However it is important to watch your calories. Excess calories of any kind have been shown to impair athletic performance. -Sean Kenniff, MD

The Ten Best Abdominal Exercises: #1 The Bicycle Crunch

  Want to know the most efficient way to getting those washboard abs? So did Dr. Peter Francis from the Biomechanics Lab at San Diego State University. Measuring muscle activity with electromyography (EMG) Dr. Francis studied several of the most commonly performed exercises and ranked them from best to worst. The study was sanctioned by the American Council on Exercise (ACE). 

#1 The Bicycle Crunch

  Dr. Francis found the most effective abdominal exercises combined continuous abdominal contraction and rotation of the torso. The Bicycle Maneuver, sometimes called the ‘Bicycle Crunch’ topped the list. Here’s how to do it properly according to the ACE.

• 1. Lie on your back and lace your fingers behind your head.
• 2. Bring your knees toward your chest and lift BOTH shoulder blades off the ground.
• 3. Do not pull on your neck.
• 4. Straighten your left leg while simultaneously turning your upper body to the right, bringing the left elbow towards the right knee.
• 5. Alternate sides in a ‘bicycling’ motion for 12-16 repetitions.

  Check the Healthapalooza.com Special Reports section tomorrow when we will reveal the exercise that ranked #2 in the study. -Sean Kenniff, MD