How does working out during the protocol change my intake recommendations?
Exercise is a critical component of long-term health and vitality. Not only does it assist in building lean muscle, burning body fat, and trimming your waistline, it feels good and gives you more energy for a healthier, happier, and longer life.
If you already have a regular workout routine, and choose to exercise during Level 1, it’s important for you to supplement your activity with additional food as fuel.
If you eat too little when you exercise, weight loss can actually stall
When you exercise, your body requires protein to repair your muscles.
Recommendation 1: Add an activity fuel about an hour before or an hour after your workout. If you are experiencing fatigue and low energy throughout the day, add one of these to your morning or afternoon snacks as well.
Recommendation 2: If you are finding you are still hungry, having a little extra healthy fat during lunch or dinner will really help keep you satisfied and energized.
Recommendation 3: Double up your portions leading up to a big workout and continue to eat until you are full and satisfied after every meal and snack. If you get hungry throughout the day, always reach for extra fruits, veggies, or a protein booster. Always keep a bag of unsalted almonds on hand in case of an emergency!
Be sure to talk to your coach about how to best incorporate exercise boosters and specific adjustments based on your individual exercise plan. These can also be found on the Level 1 food list.
Activity Fuels
- ¼ cup Almonds or Walnuts
- ¼ avocado topped with cucumbers, salsa and grilled shrimp or chicken.
- ½ cup Cottage Cheese
- 1-2 Whole Hard-boiled Eggs
- ½ Sweet potato
- 2-3 TBSP chia seeds added to water or a smoothie as a protein drink
Healthy Fats
- Raw oils: Avocado, Olive, Flax, or Hemp.
- Cooking oils: Grapeseed, Avocado, or Coconut oil with lunch and dinner
- Bragg Healthy Vinaigrette or Ginger Sesame salad dressing at lunch and dinner
- 3 egg-white omelet with veggies and avocado for breakfast
- Level 1 smoothies with hemp or chia seeds for breakfast
- Warm quinoa, topped with fruit and nuts, cinnamon or pumpkin pie spice for breakfast
Electrolytes
Exercise expends water through our breath and sweat, so it is important to rehydrate regularly. We typically recommend drinking half of your body weight in ounces of water per day. However, water is not the only thing we need to replenish, but also electrolytes. These are minerals that are essential in maintaining our muscles and nerve function.
Recommendation: Include up to 16 ounces of coconut water in your daily routine, or try our Lyte-Up supplement to replenish electrolytes.
