DEAR DR. DONOHUE: I play baseball, football and basketball. My family is very athletic. My dad told me about something called carbohydrate loading that he used when he played college basketball. He said everyone was using it then, and it gave them an energy boost. Will you explain how it’s done? I didn’t understand when my dad tried to explain it. — G.C.

ANSWER: Energy for physical activity comes mostly from sugar stored as glycogen in muscles. Glycogen and sugar are carbohydrates.

The idea behind carbohydrate loading is to build a larger fuel tank for glycogen. It’s done for prolonged, grueling activities like long-distance running. Seven days before a scheduled event, the athlete exercises as strenuously as possible to deplete muscles of their glycogen. The next three days are days of a high-fat, high-protein diet to deplete muscle glycogen further. Then for the following three days, the athlete goes on a high-carbohydrate diet and does little exercising. The muscles fill with glycogen, more than they held before.

In his book “Exercise Physiology,” William J. Kraemer, et al., describe a more modern way of going about carbohydrate loading. Six days before the event, the athlete works out for 90 minutes. On the fourth and fifth day before, the workout is 40 minutes. No diet change is made on these days. On the second and third day before the meet, exercise is shortened to 20 minutes and a high-carbohydrate diet is eaten on both days. On the day before, continue the high-carbohydrate diet but do no training.

A high-carbohydrate diet is one with foods like pancakes, cereals, pastas (spaghetti), fruits, vegetables and grains.

This preparation might make a difference to those who are running or cycling extremely long distances. It’s not meant for sports like baseball, basketball, football or tennis.

DEAR DR. DONOHUE: My husband and I are in our early 70s and lift weights three times a week. It has been suggested to us that to achieve better results, we take creatine, especially since people suffer a loss of creatine as they age. What is your opinion on this? — M.B.

ANSWER: People suffer a loss of muscle tissue as they age. Weightlifting stops that loss and can reverse it.

Creatine, like protein, is built of amino acids. It’s primarily found in muscles, and it provides muscles with an energy boost. Natural sources of creatine are meat, poultry and fish.

Evidence exists that creatine does influence muscle building, but, for the average person, the evidence that it fosters muscle growth isn’t all that great. I don’t think it would be much benefit for you. I’d stick to natural sources of creatine and protein. Many vegetables — beans and peas are two — are good sources of protein, another requirement for muscle building. Pay more attention to protein than creatine.

DEAR DR. DONOHUE: I can walk about two blocks before my legs and back get very tired. I rest for three minutes and then do some more walking. Should I push myself to walk longer? I’ll be 90 soon. — G.R.

ANSWER: Exercise is good at any age. However, a person has to be certain that his heart and lungs are up to it.

Don’t push yourself to do any more exercise. In fact, you should play it safe and have your doctor approve your current amount of exercise.

Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.

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