Pacific Elite Fitness Newsletter

Feature Article: Total Body Transformation IV

In this article: an sample nutrition intake day for Zach, a triathlete attempting to achieve both weight loss and simultaneous performance while training in the face-to-face personal training program with Ben Greenfield at Champions Sports Medicine in Spokane, WA.

This suggested meal plan was designed based on Zach's metabolic rate and number of calories necessary during the day, as well as his respiratory quotient, which reflects his rate of carbohydrate oxidation.

Does this type of eating seem strange or foreign to you, especially as a multi-sport athlete? You may learn a whole new world of high performance nutrition that leads to overall wellness, from online nutritional training with Ben Greenfield. Click here to review your options and get started.

Breakfast	Walnut pancakes: grind two handfuls of walnuts, and mix with 1/2 teaspoon baking powder, 2 tablespoons light sour cream, 1 egg, 3 tablespoons water, 1 teaspoon vanilla, 1 teaspoon cinnamon and 1-2 tablespoons raw honey. Grill over olive oil or small amount of butter. Eat 3 mid-size pancakes. Freeze or refrigerate extra pancakes for future use.
Snack 1	Any of the following fruits: apple, handful berries, orange, handful grapes, 2-3 small slices melon, peach, apricot, pear, 4-5 slices pineapple, plum, banana
Lunch	Steamed broccoli and cauliflower. Serve over 200-300 calories quinoa, amaranth, millet, brown or wild rice.
Snack 2	1/2 sliced avocado with 1/2 red or green pepper, sliced. Serve over whole grain cracker or whole wheat toast.
Dinner	Vegetable Pilaf: Heat for about 10 minutes in a lightly oiled or buttered saucepan 2 chopped onions, 2 cloves garlic, 2 tablespoons ginger, a teaspoon of ground cinnamon, and 2 whole cloves (spice to taste). Add 1-2 cups of wild or brown rice. Add 1-2 cups of peas. Add 3 cups of vegetable stock or water. Simmer until rice is cooked (10-15 minutes). Eat until 80% full.
Post-Workout 1	1-2 servings Hammer Gel Recoverite
Post-Workout 2	2-3 boiled organic eggs with green apple, pear or blueberry and 1-2 slices of cheese.
Immediately pre or during workout	BioBar, Bumblebar, gel, sport supplement, fruit or starchy carbohydrate

Remember, I've published two books that outline the practical theories behind nutrition and training. Check them out here. Until next time, train smart!

Ben Greenfield, MS PE, NSCA-CPT, CSCS

Featured Video Podcast: Ben Greenfield discusses eccentric loading, delayed onset muscle soreness, and the effect on race taper.

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