TRAINING ZONE I: GOAL WEIGHT LOSS: PRE, DURING AND POST WORKOUT NUTRITION

The focus of Training Zone I is activities with a duration of less than 1 hour … this covers most of us weekend warriors. The goal is to provide enough glucose for the blast of energy for a short duration and not too much glucose to prevent the burning of fat stores for energy. Studies show that the best ratio of carbohydrates to protein is 1:1 for protein synthesis. Recovery is based on supporting the adrenal glands and hormones to get ready for the next training session.

Macronutrients: Carbs 1-2: Protein 1

Goal: Quick access to energy, adrenal gland surge, burn fat stores & reduce weight, balance hormones, electrolytes

Night Before-Hydration and Electrolytes

Dr Joel’s Electrolyte Drink -Training Zone I

• 1 cup water
  Juice ½ orange, strained
  Juice ½ lemon ,strained
  ½ tsp Sea Salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca or ½ cup coconut water
  1 tsp agave nectar
  Blend all together and consume the night before training

3 hours Before a Workout- Meal

A carbohydrate- and protein-packed meal may take up to three hours for your body to fully digest and deliver nutrients to your muscles.
Ratio of Carbs to Protein 1:1 or 1:2 (2:1-3:1 for muscle building and 3:1-4:1 endurance)
30 grams of slow digesting carbs ( complex carbs) , 30 grams of protein and 8 grams of fat

Example Pre-Workout Meal

30 grams Carbs: One of the following:

• ¾ cup ( 146g) sweet potato
  ¾ cup ( 142g) quinoa
  ¾ cup ( 130g) brown rice
  ¾ cup( 43g) oatmeal
  5 enerjiVe™ ( 55g) quinoa snack crisps
  1 banana ( rich in potassium too!)

30 grams Protein: One of the following:

• 3.0 oz lean chicken breast, baked
  4.5 oz fish , baked
  1 Vegetarian patty
  75 grams enerjiVe™ bean noodles ie black bean or soy ( also provides 24 grams carbs, so you can cut back by ½ cup on above carb choices or 1 enerjiVe™ ( 55g) quinoa snack crisps )
  

Fat :Included in the carbs and protein choices AND add 1 tsp fish oil or flax oil

Dark Greens & Enzymes:

• 2 cups dark green leafy salad
  ½ cup sprouts ( broccoli, alfalfa)
  1 cup healthy steamed veggies

1 Hour Before a Workout- Snack

• 16 to 24 oz. of water
  Dr Joel’s Pre-Workout Power Smoothie- Training Zone I

Dr Joel’s Pre-Workout  Power Smoothie- Training Zone I

• 20 grams protein ie whey isolate > 90%
  1 cup almond, soy or rice milk
  ½ cup mixed berries
  1 tsp flax oil
  ½ tsp Sea Salt or pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca or ½ cup coconut water
  1 tsp honey
• Blend all and enjoy

Optional Extras For The Serious Adult Athlete:

• 1 cup Green Tea- Bolsters metabolism
  1 tsp liquid B complex- nutrients for energy systems and adrenal gland
  VC 15 forte- Ampule to support energy & stress www.revivelife.ca

During Workout

• Water -drink 8 oz. of water for every 15 minutes of exercise.

After Workout- Within 45 minutes post-workout

Macronutrients: Carbs 1: Protein 1, low fat
Goal: After an intense workout, it is important to restore depleted glycogen stores. A recovery drink will help to replenish and rebuild the muscle with protein. For optimal hormone balance focus on additional fat content before a workout and post workout protein and carbs. Ensure that your carb source is glucose or sucrose but not fructose. Have your recovery drink within 45 minutes of completing your exercise session. Note it’s important to avoid coffee ( caffeine) or strong adrenal gland stimulants as these raise cortisol which is counter intuitive to building muscle. Instead include remedies that nourish and rebuild the adrenal gland including B vitamins, zinc and vitamin C.

Consume the following within 45 minutes of working out:

• Water- drink 16 to 24 oz. of water
  Dr Joel’s Recovery Drink- Training Zone I

Dr Joel’s  Recovery Drink- Training Zone I

• 1 cup water
  ½ cup coconut water, ½ tsp of sea salt OR pH Balancer Powder ie Bio Terraine Alkaline www.revivelife.ca ( electrolytes)
  *1 ½ scoops revivelife™ Protein Plus ( Protein, Greens, Fiber, Berries)
  ½ cup mixed berries ( antioxidants)
  ½ cup pineapple ( enzymes)
• Blend all in a blender and enjoy!
• *OR- 25 mg protein powder( whey isolate, pea, hemp, or rice) AND 1 scoop veggie greens AND 1 scoop phytoberries

Optional Extras For The Serious Adult Athlete:

• 2 Tbsp flax, chia OR hemp seeds- ( w-3 fatty acid, reduces inflammation)
  1 tsp maca powder- ( you can get at your local health food store or bulk barn, adrenal restorative)
  60 drops milk thistle tincture -( for detoxing & liver recovery)
  1-12g Branch Chain Amino Acids ( BCAAs)- ( aids muscle repair & building)
  5 g creatine -( for protein synthesis)
  1 tsp ground dulse flakes – ( seaweed, rich in vitamins & minerals)
  60 drops avena sativa tincture -( www.revivelife.ca , adrenal recovery, optional adults)
  200mcg Chromium- for optimal blood sugar regulation and insulin management.