Week 1

Week 1 "introductions"

Cliff Scherb ·

Monday

“Movement Monday”

  • 1. Tristar Athletes principal Coach Cliff Scherb details where you are now in your nutrition and fueling and where you are going.

  • 2. We cover why the lean endurance program was created. All of our clients and athletes have told us… “Just tell me what to do, what to eat!”

  • 3. How to use this program and how to use myfitnesspal to lean out.

  • 4. Setting up and tracking nutrition and activity using myfitnesspal.

  • 5. How to get started using suggested meals, snacks and food and nutrient timing.

  • 6. Meal of the day and WIFM, “whats in it for me”

LEAN ENDURANCE FOOD EDUCATION
Go-Lean Crunch
Go-Lean Crunch

An excellent source of carbohydrate, protein and fiber this food choice is excellent for its crunch factor and that it keeps you feeling fuller longer. The total fiber count is high per serving which the body must use added energy to break down. Also it is low in total sugar. Lean endurance take;

  • Kashi GoLean cereals contain between 9 and 13 g of protein per serving

  • Eating more protein in the morning can help prolong the feeling of satiety, or fullness.

  • GoLean cereals contain between 7 and 10 g of fiber and can promote weight loss in several different ways.

  • High-fiber foods generally take longer to chew, so they allow your brain more time to register a feeling of fullness, which helps you eat less.

  • High-fiber foods also tend to be low in calories and take longer to digest, which prolongs feelings of satiety.

  • Because Kashi GoLean is low in calories and can help keep you feeling fuller longer than many common breakfast foods, substituting your current breakfast with GoLean cereals may help you reach your daily energy deficit.

  • Example, a bagel with cream cheese contains 259 calories. (reference 6) Eating GoLean hot cereal for breakfast will save you 109 calories.

Tuesday

“Tuesday timing”

  • 1. Learn about the different types of carbohydrates and when to select them.

Featured
The sliding scale of carbohydrate demand
The sliding scale of carbohydrate demand

The common currency for working out is…?! Carbohydrates! Here we lay out the game plan on how to forecast how much to eat during an activity to stay fueled up.

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"All carbohydrates are not created equal!" - Slow burning Carbs
"All carbohydrates are not created equal!" - Slow burning Carbs

How to think about using your carbohydrates, which ones and why. Slow burning carbs are sustained energy.

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  • 2. Meal of the day and WIFM, “whats in it for me”

LEAN ENDURANCE FOOD EDUCATION
Kale Chips
Kale Chips

During your workout at times you may or may not need to eat. Kale chip represent an awesome snack to satisfy when total calorie intake needs to be managed.

  • High in fiber, great for extra energy your body needs to use to break down these nutrients.

  • Satisfying crunch factor to satiate.

  • Light on the stomach during an activity.

  • Green nutrients which are excellent source of vitamins and minerals for the body.

Wednesday

LEAN ENDURANCE FOOD EDUCATION
Lemony Chicken Skewers With Squash Salad
Lemony Chicken Skewers With Squash Salad

“Grilled chicken breasts can be quite uninspiring, but with the help of a punchy dressing, these kebabs pack a lot of flavor. Don’t be scared by the assertive amount of lemon juice — when brushed on boneless skinless chicken breasts and drizzled over mild raw summer squash, it provides just the right amount of bright acidity. “

Lean Endurance;

  • A meal that is high in protein pre workout is helpful for sustained energy with an ability to keep insulin levels low. Low insulin levels = higher fat burning ability during your training sessions.

  • Aids in recovery of muscles; chicken is an excellent source of quality protein.

  • Squash; high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. That's a serious nutritional power-packed veggie.

Thursday

“Thinking Thursday”

  • Guest speaker Jackson Long - “Are carbohydrates evil?”

  • Carbohydrates, perhaps more than any other nutrient found in food, has drawn years of controversy, confusion and even fear. Jackson discusses the importance of carbohydrates for athletes and active humans as well as plant based nutrition carbohydrates.

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You will likely hear about new diets and nutrition trends. At the same time, it can be difficult for even the most knowledgeable endurance athlete to separate the fact from the fiction. Are you prepared to the bust the myths around nutrition this year?

LEAN ENDURANCE FOOD EDUCATION
Honey-Basted Grilled Peaches With Greek Yogurt
Honey-Basted Grilled Peaches With Greek Yogurt

The secret to the best grilled peaches is to brush the outside with a little bit of honey, helping the fruit caramelize on the grill. Be sure to clean your grate really well before charring the fruit, too. This gives you more distinct grill marks and ensures your dessert doesn’t taste like last night’s barbecue chicken. Lean Endurance key takeaways;

  • Fresh fruit post workout to help replenish glycogen stores

  • Tangy, sweet and refreshing

  • high in fiber which is great for extra caloric daily burn to process the food

  • Lower in total fat and thus total calories

Friday

Weighing in: How to lean out
Heart rate training in the fat burning zone
Heart rate training in the fat burning zone

Low intensity training and lower heart rate training are two great ways to lean out and stay lean. We dive into how you can tap into your fat stores with more strategic activity.

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Starvation Mode, fact or fiction
Starvation Mode, fact or fiction

When trying to lean out and stay lean, limiting nutrition and calories is one key strategy. Starvation mode is when the body goes too deeply into a calorie deficit. Here we detail how to avoid the pitfalls as this can potentially have negative consequences to your overall health and leaning out goals.

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LEAN ENDURANCE FOOD EDUCATION
Thai Curry Tofu Over Sweet Potatoes
Thai Curry Tofu Over Sweet Potatoes

“Tofu and vegetables take a bath in just enough coconut milk to coat them with Thai flavors for an exotic and easy stir-fry. Steamed, diced sweet potatoes stand in for white rice, giving you a fiber-rich, slightly sweet base to soak up the sauce. Enjoy beneficial nutrients like 40% of your daily iron and 11 grams of fiber, while employing a cheap source of protein in tofu.”

Lean endurance benefits;

  • It is especially important for athletes because exercise produces free radicals and an excess of free radicals can damage cells

  • When eaten with the skin on, a sweetpotato provides 100% of the daily recommended value of vitamin A, which plays a vital role in vision, bone development and immune function

  • Complex Carbohydrates – Sweetpotatoes are made up of complex carbs – long chains of sugar molecules (polysaccharides). When eaten, carbohydrates break down into glucose (sugar) – the body’s main energy source.

  • Research has shown that some of the vitamins and minerals found in sweetpotatoes are especially important in athletes’ diets – these include iron and vitamin C

Saturday

LEAN ENDURANCE FOOD EDUCATION
Pineapple Recovery Smoothie
Pineapple Recovery Smoothie

This simple smoothie features pineapple and ginger, both of which contain antioxidants that help curb inflammation and promote recovery. Apples also add vitamin C, while kale and chia seeds pack even more nutrients. You can make it with plain water or try coconut water for extra flavor. Lean Endurance take;

  • For an athlete, a pineapple can provide 22 grams of good complex carbohydrates for quick and healthy energy to re-fuel after a workout.

  • Bromelain (an enzyme specific to the pineapple) reduces strains, sprains, joint pain and inflammation that is essential in post workout recovery

  • Kale contains antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients

  • It has antioxidants and carotenoids that are known to be anti-cancer health benefits

  • Promotes lutein and zeaxanthin compounds which helps with eye health

  • Helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw

  • It’s rich in vitamin K

Sunday

LEAN ENDURANCE FOOD EDUCATION
Salmon Cakes on Mixed Greens
Salmon Cakes on Mixed Greens

A small fillet of wild-caught salmon stretches to serve four in the form of lovely little salmon cakes on a salad. Instead of breadcrumbs, you’ll bind them with a bit of whole-grain oats, and if you choose gluten-free oats. Lean endurance take;

  • A great gluten free option

  • Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12)

  • It is the content of omega-3 fatty acids that receives the most attention, and rightly so. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.

  • Muscle Recovery — Fish oil helps to reduce the inflammation caused by exercise. This allows for quicker recovery and less muscle soreness. We all need that for those KEY workouts, yes?

  • Improve Lung Performance — You know that familiar feeling during a run, of having fresh legs, but lacking in the whole breathing department? Fish oil improves blood flow and therefore, oxygen delivery during peak energy intervals.

  • Joint Health — As we age it is increasingly important to take care of our joints. Omega-3 fatty acid helps to ease joint stiffness and combat chemicals that destroy cartilage.

  • Loose UNHEALTHY Body Fat — The more in shape you are, the better your athletic performance will be. Fish oil can actually help you lose unhealthy body fat. Remember, we all need fat to run healthy and keep strong, but if you’re looking to get to that healthy body fat, then adding fish to your diet along with proper exercise can help! The DHA found in Omega-3 can also reprogram the genes so that carbohydrates are broken down by the body and not stored as fat.

  • Heart Health — Of course most of us know fish oil supports heart health, and a healthy heart is imperative for runners. Research has shown that Omega-3 fatty acids found in fish can decrease the likelihood of cardiovascular disease.