The 80/10/10 diet (a.k.a. 811rv) stresses: 80% from carbohydrates that are raw fruits and some raw vegetables, 10% from proteins, and 10% from fats. While this diet stresses the ingestion of bananas for health and athletic performance and recovery, Dr. Graham states "Bananas aren't really all that special. Any relatively sweet fruit will do the job of nourishing an athlete." (TMP, pg. 74). There are a great number of benefits from eating sweet fruits higher in glucose and fructose levels, with all their intact nutrients and live enzymes. The benefits span from health to great athletic performance.
Muscle performance is measured by Strength, Power and Endurance.
The strength of a muscle is determined mainly by it's size, with a maximal contractile force between 3 and 4 kg/cm² of muscle cross-sectional area. Testosterone and exercise increase muscle size.
The power of muscle contraction is different from muscle strength because power is a measure of the total amount of work that the muscle performs in a unit period of time. So the strength of muscle contraction, and its distance of contraction, and also the number of times it contracts each minute, determine the power of a muscle.
The final measure of muscle endurance, depends on the nutritive support for the muscle, to a great extent. The highest percentage of muscle fueling for endurance depends on the amount of glycogen that has been stored in muscles before the period of exercise. A person on a high-carbohydrate diet stores far more glycogen in muscles than a person on either a mixed diet or a high-fat diet. Therefore, endurance is greatly enhanced by a high-carbohydrate diet, states Guyton and Hall. (TMP, pg. 1032) This supports information presented by Dr. Graham, who explains that athletic performance and endurance is greatly and quickly fueled by consuming raw fruits, most specifically sweet fruits and Melons. Sweet fruits include: Bananas, Breadfruit, Canistel, Cherimoya, Date, Fig, Jakfruit, Lychee, Mammea, Persimmon, Plantain, Rolinea, Sapodilla, and Sugar Apple. Melons include: Canary, Cantaloupe, Casaba, Crenshaw, Galia, Honeydew, Persian, Santa Claus, Sharlyn, and Watermelon.
Beyond this storage of muscle glycogen, which can be very quickly changed into glucose for energy metabolism, glucose is pulled from the blood stream. This process takes more time, though is a rapid replacer of fuel. Total depletion of these carbohydrate sources of energy will completely fatigue muscles. This is commonly known as "hitting the wall". After this occurs, the body will begin to convert fats and proteins into glucose for energy.
While grains and simple sugars will supply glucose to the blood, the sugar release is quick, inducing a large release of the hormone, insulin, into the blood stream to quickly remove the supply. Part is ushered into the muscles, while excesses are stored in the pancreas and also changed into fatty acid chains to be stored in fat cells.
The presence of fats in the blood stream will actually inhibit the removal of fats from the blood stream, resulting in two common systems: pre-diabetes or diabetes, and rapid sugar-to-fat conversion.
A diet of high fats, an imbalance in ratio of too many saturated to unsaturated fats, or hydrogenated fats, will inhibit glucose production and muscle utilization. Also, consumption of grains and simple sugars which cause rapid releases of sugars into the blood stream, thus spuring a large insulin production into the blood stream for rapid removal from the blood stream will inhibit athletic performance. A diet high in proteins, especially meat and organ proteins, also reduce endurance and performance, as they must go through a slow process of conversion into glucose before they can be utilized by muscles.
Endurance is greatly enhanced by high stores of glycogen in muscles, and level amounts of blood glucose at steady rates, with low fat (low triglyceride) levels in the blood, along with continued consumption of raw fruits and/or raw fruit sports drinks. These sports drinks are best made from blending a banana and a stalk of celery into 8 to 16 ozs. of purified water. Other sweet fruits can be used, as well as soaking dehydrated fruits in water, then pouring off the water to drink. These homemade sports drinks will be balanced with the necessary electrolyte minerals the body needs to keep the sodium and potassium balance intra- and extra-cellularly for proper energy transfer and water balance.
At the most basic level of athletic competition, the amount of muscle mass within a person's body, combined with the amount of muscle glycogen stores, physiologically determine the victor in athletic events.
The human body normally stores about two hours worth of muscle and liver glycogen and blood glucose, for moderate strenuous effort. At this point the glucose must be replenished, to maintain the same functioning ability. If not replenished, then fats will begin to be mobilized and converted to glucoses, which slows athletic ability as this process is much slower. Sipping on sports drinks during the activity is the best way to continue to replenish the fuel supply, and avoid depletion.
Fueling with fruits before strenuous exercise is important. The final products of carbohydrate digestion in the alimentary tract are almost entirely glucose, fructose, and galactose, with glucose representing, on average, about 80 % of these. After absorption from the intestinal tract, much of the fructose and almost all the galactose are rapidly converted into glucose in the liver, and are then present in the circulating blood.(TMP pg. 810) For greatest athletic performance it is important to have a high-carbohydrate diet before a strenuous event, and to not participate in exhaustive exercise for 48 hours before the event, to prevent depletion of vital glucose and glycogen stores. (pg. 1034)
The need for concentrated carbohydrates with steady release into the blood stream and liver, as provided from whole raw fruits and vegetables, and not from quick-release grains or simple sugars, coupled with only small amounts of balanced omega 3 and omega 6 and saturated fatty acids, has also noted as important for endurance by Dr. Maffetone, in Eating For Endurance.
The uptake of blood glucose into muscles, for resupplying of muscle and liver glycogen stores is highest immediately after the strenuous activity, and steadily drops, until it has resumed the normal level after about two hours. The prime time to replenish the glucose, then, is immediately after the exercise, up to two hours past. Bananas and other sweet fruits, with water, are best for supplying the glucose, as well as proper balance of nutrients and water, which also helps avoid muscle pain and fatigue post-event. This will also provide nutrients needed by the body for reconverting lactic acid that was formed during anaerobic stages of the exercise ,to pyruvic acid, which then reduces the aches and pains that are felt in muscles when they contain lactic acid.
There is a basic glucose metabolism process in exercise, which is the source of energy used to cause muscle contraction, which is adenosine triphosphate (ATP), with the basic formula: Adenosine-POȝ~POȝ~PO¯ȝ . The bonds attaching the last two phosphate radicals to the molecule, designated by the symbol ~, are high-energy phosphate bonds, each storing 7300 calories of energy per mole of ATP under standard conditions. The When one phosphate radical is removed, more than 7300 calories of energy are released to energize the muscle contractile process, and the molecule becomes adinosine diphosphate (ADP). Then, when the second phosphate radical is removed, another 7300 calories become available, and the molecule becomes adenosine monophosphate (AMP).
The amount of ATP present in the muscles, even in a well-trained athlete, is sufficient to sustain maximal muscle power for only about 3 seconds, possibly enough for one half of a 50-meter dash. It is essential then that new ATP be formed continuously, even during short athletic events.
Phosphocreatine-creatine, another chemical compound that has a high-energy phosphate bond with the formula Creatine~PO¯ȝ, can decompose to creatine and phosphate ion, which releases 10,300 calories per mole. It is the major metabolic system that leads to the formation of ATP, within a small fraction of a second, and is two to four times more prevalent in muscles than ATP. It easily provides enough energy to reconstitute the high-energy bond of ATP. This system is the one used by the muscles for power surges of a few seconds.
Glycogen-lactic acid System is the process of energy release under anaerobic conditions, and can also lead to the formation of more ATP. This system has a much slower release of energy, and slower formation of ATP, with somewhat reduced muscle power.
The Aerobic System is the oxidation of foodstufffs in the mitochondria that provides energy. It has the slowest maximal rate of power generation in terms of moles of ATP per minute, yet the time is unlimited as long as the nutrients last, therefore this system is required for prolonged athletic activity.
To replenish depleted oxygen supplies, increased oxygen uptake by the lungs is maximized for four minutes and then for 40 minutes to one hour after exercise.
Thus, scientific research shows that eating a raw fruit based diet provides the glucose necessary for muscle contraction, with immediate needs for supply before, and replenishment after a workout.
Nutrition and Athletic Performance, Dr. Douglas N. Graham, Revision, 2008, Foodnsport Press, www.foodnsport.com.
Textbook of Medical Physiology, Guyton and Hall, 12th Ed., 2011, Sanders Elsevier, Philadelphia, PA, pgs. 22, 23, 822, 825, 859, 947 - 948, 1031-1034.
Eating for Endurance, Dr. Philip Maffetone, 1st Ed., 1999, David Barmore Productions, Stamford NY, pgs. 55-60.