four
exercise for lifelong health
It is possible to grow a younger body. A younger body is simply one that has regenerated its cells more recently. The key to developing or maintaining a functional, young body is to encourage it to be in a constant state of regeneration. But the body regenerates only if it is given a reason. The best reason comes in the form of regular exercise. Remember, exercise is really nothing more than breaking down body tissue. Once cells are broken down through exercise, the body must grow new cells to replace them. This is an ongoing process. Activity level is largely responsible for the rate at which regeneration occurs, provided that the body has the dietary resources to support it—that it is supplied with premium fuel.
Poor nutrition can convert the complementary stress that exercise provides into uncomplementary stress by virtue of degeneration. Performing strenuous exercise regularly without eating a nutrient-rich diet will speed degeneration of the cells and the aging process. And if the body is not supplied with the building blocks it needs, a stress response will be triggered, causing cortisol levels to rise and body fat to be stored.
How often have you said to yourself, “I did my exercise today; I’ll treat myself to a cheeseburger,” or, “I’ve had a stressful day at work— I deserve ice cream this evening”? People crave junk food during stressful times. But this is when it should be adamantly avoided. Or at the very least, you need to make sure your body also has the necessary building blocks to regenerate after it experiences stress. Immediately following a hard bout of exercise, the body will try feverishly to rebuild what was broken down. At this time, premium nutrition is of even greater significance than usual. For this reason, I have included exercise-specific recipes later in this chapter that will help provide the best possible fuel and building material for active bodies. Providing your body with the best nutritional building blocks after a workout will ensure it continually regenerates muscle tissue. And if nutritionally empty food is eaten later in the day, after the nutrient-rich food, it will not have such a detrimental effect, since the repair process will already be underway. You’ll also find that the desire to eat junk food fades if nutrient-rich foods are consumed immediately after exercise.
Exercise has another anti-aging attribute: sweat production. Sweating helps cleanse the pores, which is necessary for skin health. Healthy skin is elastic and supple, giving it a youthful appearance. As you read in Chapter 2, a small amount of direct sun exposure is healthy. Ultraviolet rays in the sun kill bacteria that can clog pores and restrict proper perspiration. And because toxins in the body get excreted through sweat, clear, unobstructed pores allow the body to detoxify fully.
Another benefit of exercise is its influence on the pituitary gland, an endocrine gland in the brain. Soon after you’ve begun exercising, the pituitary releases a growth hormone that contributes to the building and maintenance of body tissue throughout the body. It also makes losing body fat easier. It has been shown that people who exercise only one set of muscles experience growth throughout the whole body—in muscles they don’t even exercise. For example, a person who does squats but no upper body weight training will develop stronger chest muscles. This can be attributed solely to the release of growth hormone. This effect has been shown to occur even when only one side of the body is being used in weight training. If a person were to lift weights only with his right arm, over time his left arm would also grow stronger. Not surprisingly, though, the untrained muscles do not develop as quickly as the trained ones. Nevertheless, the exercise instigates body-wide renewal. This is a powerful feature. (Sleep also releases growth hormone, but only if cortisol levels are kept low—as the Thrive Diet aims to do.)
exercise: getting started
We know moderate exercise holds an important position in the creation and maintenance of optimal health. For me, however, it is more than that. Training for competitive endurance sports has been an integral part of my life and a daily routine since I was 15. Because I love it, exercise is relatively easy for me; I never have to force myself. This means the exercise produces less stress, resulting in a quicker recovery than those who have to force themselves to exercise would experience. However, I got to the point where I needed to exercise for several hours each day to feel good, both mentally and physically. Luckily, I recognized that this was not mentally healthy—a feeling of dependence never is. I did not want to feel as though I had to exercise to feel productive. I began to view it as any other chemical dependency, since that is literally what it was: My endorphins were to blame. Chemicals are released during exercise that improve mood; this can become an addiction of sorts. You may have heard of the runner’s high. This is nothing more than a rush of endorphins. One of the biggest challenges for competitive athletes is to not over exercise. In part driven by competitiveness but more because of endorphins, many high-level athletes are in danger of overtraining, and in turn, an overuse injury. Adrenal burnout (discussed in Chapter 1), for example, is a hormonal injury caused by too much stress. One way to exhaust adrenals is to simply train more than the body can recover from.
That said, endorphins can be an excellent motivator. I know most people are not as eager to exercise as I am. I also appreciate that many people downright dislike working out. But keep in mind that not much exercise is necessary to achieve a high level of health. Small amounts of exercise are good for health; larger amounts are good for fitness. The Thrive Diet is about building optimal nutritional health. From there, other facets of health, such as peak fitness, can be achieved if desired.
As little as 20 minutes a day can be enough exercise when just starting an exercise program. A good way to structure a program is to alternate between cardiovascular exercise and resistance training. Cardiovascular exercises such as walking, running, cycling, swimming, and rowing might be done on the first day. Day two might then consist of weight training and calisthenics (using body weight as resistance). Simply alternate days like this, with one day off each week for rest.
Cardiovascular exercise helps develop a strong heart and therefore a more efficient one. The more efficient the heart, the more blood will be circulated with each pump it performs. An efficient heart will be able to pump at a slower rate, which will conserve body energy. The same goes for resistance training: It improves muscular efficacy, making day-to-day activities less physically straining. It also has been shown to improve bone density and strength.
When selecting an exercise, consider your likes and dislikes, and aim to find one that suits your personality. This sounds like basic advice, and it is. Yet, many people participate in exercise programs they don’t find enjoyable, slogging their way through their workouts. And as you read in Chapter 1, will power is finite. If you force yourself to do daily exercise that you don’t like, it will deplete your will power, making various challenges that crop up in life harder to deal with.
If you want to use exercise to clear your head after a challenging day at work, a run or walk by yourself might be a good choice—if you want exercise to be your time of the day, away from others, solo activities are the way to go. If, however, you like the camaraderie and social aspect of exercising, choose an activity such as an aerobics class or circuit training. If you need motivation to exercise, arrange to work out with a friend: Like any other meeting, scheduling to meet a friend for a workout will help get you into an exercise routine and encourage you to stick with it.
There are other considerations, too. Ask yourself if you would like a vigorous activity, such as boxing, or are you more suited to introspective movements, such as yoga? Do you prefer competitive activities to keep you motivated or is competition a turn-off for you? If you flourish with head-to-head competition, try tennis or squash. Do you like team sports? Consider joining a local soccer or ultimate league. Or, if you prefer indoor team sports, check out the local volleyball or basketball court. There are as many activity choices as there are personality types. Check with your local recreation center to see what it offers. You will be amazed at the diversity of activities available.
keep a training and nutrition journal
I suggest you keep a training and nutrition journal to help you stay on track. You might find it inspiring to document your exercise routine in particular. Simply write down what exercise you do each day and how you felt doing it. Include the duration of the exercise and perceived intensity (more on intensity levels below). Also note what you eat each day and when you eat it. Even if what you eat remains the same, the timing of each meal and snack can affect the way you feel and perform. After only a month or two, a pattern will likely emerge. The days that you felt best exercising were probably preceded by the best days nutritionally—a clear indication of the bond between nourishment and performance.
I have kept a detailed journal ever since I began training and racing. It started as both a nutrition and training journal, but then I scaled it down to simply a training journal. Since my diet was so clean, it could be taken out of the equation. I knew that if my performance faltered or improved, something other than nutrition was responsible. I could work backwards from the date of a race and see what I had done correctly to yield a good performance, or what I had done to result in a less than satisfying outcome. It has been by far the best tool that I have had. When I compare a few months leading up to a good performance to a few months leading up to a poor one, what differs immediately stands out. From that information, I know the good points to incorporate and the bad ones to eliminate, and so can design an optimal, tailored training program.
Everyone is an individual when it comes to exercise programs. There certainly is no one-size-fits-all program; if there were, everyone would excel with the same regimen, which we know is not the case. I believe a training journal is of great value, whether you have a coach or not, and even if you are not a high-level athlete. Simply by helping you track your progress and, more importantly, spot those areas where you could improve, a training journal is the best tool for helping you achieve your goals.
proper nutrition boosts exercise’s positive effects
The guiding principles of the Thrive Diet are ideal for active people. Efficiency of nutrition—and therefore energy—transfer from food to the body is a key element. As you know, the Thrive Diet began as an athletic performance diet and evolved into an everyday, health-optimizing one. Its fueling and recovery strategies can be applied to any level of activity. Its eating principles will help raise the value of even small amounts of physical activity by quickly aiding cellular tissue repair, thereby reducing biological age and body fat. Properly fueled modest amounts of exercise followed by high-quality nutrition will dramatically increase the effectiveness of the exercise itself, without the need to increase its duration or intensity.
All the recipes in this book are excellent for active people; however, the ones in this chapter in particular are designed specifically for those of you who want to fuel your body to get the most out of your training program. Formulated to be consumed immediately before, during, or after exercise, these recipes have helped me get significantly more out of my training program and have improved my fitness level.
The value of natural, high-quality nourishment is appreciated by the nutritionally savvy athlete: Once the base of general health is obtained, gains in performance can be achieved by tailoring nutritional needs to the specific activity. The timing of nutrition, combined with specifically formulated recipes for athletic performance, is crucial.
speeding recovery
The most important factor for building athletic performance once general health is achieved is recovery. Recovering quickly from exercise is the number one goal of many top-level athletes, for good reason: The closer the workouts to each other, the quicker the athlete will improve. Over the course of a month or so, the effects of quick recovery will be unmistakable in terms of performance gains. Elite athletes aren’t the only ones to benefit from quick cellular repair. Speedy muscle recovery is also of great importance for recreational exercisers and even for people who are generally sedentary. If you are able to recover quickly after even light exercising, your body will not have to dedicate as much energy to recovery as it might otherwise need to. This allows other systems, such as the immune and hormonal systems, to remain in better health. Simply put, quick recovery helps conserve the body’s resources and therefore energy. As well, the quicker recovery takes place, the less stress is loaded onto the body. It is clear, then, that recovery food, the food eaten immediately after exercise, is key.
Over the years, I have experimented with post-workout homemade concoctions, a whole-food blender drink being my favorite. These smoothies, when next-level ingredients are added (I discuss next-level ingredients on page 217), combine protein, essential fatty acids, enzymes, probiotics, antioxidants, and an array of vitamins and minerals, and contain all the nutrients you’ll need for a quick recovery.
Commercial sport nutrition products are not always a healthy option: They are often packed with artificial flavors, refined carbohydrates, denatured proteins, and sometimes even harmful fats. I certainly did not want to consume anything that did not put overall health first. True, some commercial options are not bad; but since I like to know exactly what I’m putting into my body, and keep it completely natural, I opted to make my own. Whole-food energy bars, sport drinks, energy gels, energy pudding, post-workout recovery drinks, whole-food nutrient-dense smoothies, and even performance pancakes are all part of my sport nutrition program.
I’m often asked what the best foods to eat before exercise are. While the pre-exercise snack is not unimportant, its value should be minimal. What I mean by that is, try to ensure that the previous workout was properly recovered from and that the body is so well fueled on an ongoing basis that what is consumed immediately before the workout is not a major factor, fuel-wise.
If you have food cravings—the need to eat something—within a couple of hours before the start of exercise, it’s a sign that the body is fatigued because its requirements have not been met in the days prior, and it’s now asking for nourishment. That being said, it is useful to consume a small pre-exercise snack and to top up energy levels, especially before longer bouts of exercise, such as a long bike ride or a hike.
Being adequately hydrated and fueled before and during exercise will decrease the amount of stress placed on the body, allowing the body to work harder and perform better, and require less recovery time. The body’s first choice for fuel during intense exercise is simple carbohydrate. Once the body has burned all the simple carbohydrate available to it, it will opt for complex carbohydrates. It’s best to ensure the body is provided with enough simple carbohydrate to fuel activity so that complex carbohydrate is not relied upon. If the body has to resort to burning complex carbohydrate while exercising at a high intensity, it will have to use extra energy to convert the complex carbohydrate into simple carbohydrate.
Eating too much protein before intense exercise will likely result in muscle cramping, since protein requires more fluid to be metabolized than carbohydrate or fat, and cramping occurs when the body is not properly hydrated. Also, protein is not what you want to have your body burning as fuel. Protein is for building muscle, not fueling it. When protein is consumed in place of carbohydrate immediately before exercise, and therefore burned as fuel, it burns “dirty,” meaning that toxins are created from its combustion. The production and elimination of toxins are a stress on the body and cause a stress response, ultimately leading to a decline in endurance.
the pre-exercise snack
The most important factor in a pre-exercise snack is digestibility. If the food eaten shortly before a training session, race, or even a routine workout requires a large amount of energy to digest, it will leave the body with less energy—the last thing you want before exercise. Food that is difficult to break down requires more blood to come to the stomach to aid in the digestion process. When blood is in the stomach, it can’t be elsewhere delivering oxygen and removing waste products, tasks that must be carried out in order for you to achieve optimal physical performance. And if food has not been digested completely before you begin exercising, you may get a stitch—a cramp in the diaphragm. The more intense the exercise, the more important the digestibility of the pre-exercise snack is.
The ratio of carbohydrate, fat, and protein in the pre-exercise snack is determined by the intensity and duration of the activity. There are three basic levels:
Level One: High intensity, shorter time; activity lasting one hour or less.
Examples: A three- to six-mile run; intense gym workout; game of basketball, tennis, hockey, soccer, or other quick-moving sport that involves lots of intense movement and then rest.
Level Two: Moderate intensity, moderate time; activity lasting between one and three hours.
Examples: Half marathon, marathon, Olympic distance triathlon, intense cycling, power hiking; activities involving more sustained output but less intensity than level-one activity.
Level Three: Lower intensity, longer time; activity lasting more than three hours.
Examples: Half Ironman, Ironman, bike ride, hike, long walk, adventure racing, days spent on your feet in everyday activity.
The intensity of the activity will determine the fuel mixture burned by the body, as illustrated below:
Sources of Fuel During Exercise
The graph on page 110 shows what source of fuel the body is using when performing various intensities of exercise. Of course, everyone’s fuel requirements are slightly different, depending on fitness level, diet quality, and, to a lesser degree, genetic makeup. For longer exercise sessions and races, the fitter and better trained the body, the greater percentage of fat is utilized as fuel—preserving carbohydrate stores and in turn increasing endurance.
Level-One Activity. For short bouts of high-intensity exercise, fuel up on simple carbohydrate. The healthiest source is fruit. Dates are a good choice since they are rich in glucose, a simple carbohydrate. Glucose, once consumed, goes straight to the liver for immediate energy; the body does not have to convert it to a different form in order to utilize it. This makes glucose-rich foods the best primary fuel before or during a high-intensity workout. However, it burns quickly, which means that if glucose is the only carbohydrate source, it will need to be replenished about every 20 minutes after one hour of intense activity to keep the body adequately fueled.
Fructose, also a fruit sugar, has a lower glycemic index than glucose, meaning it kicks in at slower rate once consumed, and it burns more slowly, which prolongs its effectiveness. Agave nectar, from the blue agave cactus, is an especially good source of easy digestible fructose. I explain this food in detail in Chapter 5, page 158. Bananas, mangos, and papayas are also fructose-rich (and alkaline-forming). The combination of glucose- and fructose-rich fruit is a very good energy snack, providing both quick and prolonged energy.
One excellent fuel source for high-performance training, racing, or intense exercise that is often overlooked is coconut oil. Coconut oil is a rich source of medium-chain triglycerides, or MCTs. This form of fatty acid is excellent for, among other things, quick energy. As with glucose, MCTs go directly to the liver to be burned as fuel. I explain coconut oil and MCTs in detail on page 144.
I’ve developed a simple recipe for a snack before a short intense workout or race. Direct Fuel Bites (recipe, page 125), as I call them, combine dates and coconut oil for the ultimate source of quick, natural energy. They provide a direct source of simple carbohydrate. The body gets the fuel from the glucose and MCTs even before the dates and coconut butter are digested.
Level-Two Activity. If I will be performing a mid-range to long workout that lasts up to three hours but is still quite intense, or compete in a race such as a marathon, I slightly shift the ratio of nutrients in my pre-exercise snack. I include a small amount of alkaline protein, usually raw hemp, and a source of essential fatty acids, such as ground flaxseeds or soaked almonds, for prolonged, high net-gain energy. This nutritional premise can be easily applied to any exercise routine, whether as vigorous or not. My raw energy bars (recipes, pages 226–231) and energy puddings (recipes, pages 125–126) supply this ratio. They are digested quickly and supply the nutrients required to sustain high-level performance for an extended period. Simple-carbohydrate based, the energy bars and puddings also provide a small amount of fat and protein to help extend the time between refueling. Including small amounts of fat and protein in an easily digestible form will improve endurance in moderate to long events.
For less strenuous activity, such as long hikes and low-intensity bike rides, a more balanced approach is called for. A good pre-exercise snack in this case consists of about three times more carbohydrate than both protein and fat: a 3:1:1 ratio. Up to one part each of protein and fat for every three parts of carbohydrate can be beneficial before and during longer exercise bouts because, during lower intensity exercise, the body burns primarily fat. This is a critical training zone for endurance athletes, as it teaches their body to become efficient at using fat as fuel, therefore sparing glycogen (carbohydrate stored in the muscle) and resulting in better endurance. However, even a fraction of time spent in the fat-burning zone will burn muscle if not enough amino acids are present, hence the need to consume a small amount of protein before a longer exercise period. Its consumption will slow the release of the carbohydrate, stretching it out for a longer time, thereby improving endurance, preventing muscle loss, and keeping body fat to a minimum.
Level-Three Activity. For those of you who are preparing for events such as Ironman or who participate in adventure racing and other endurance activities lasing longer than three hours, it’s important to train your body to become efficient at burning fat as fuel, and in doing so, preserve glycogen stores. Glycogen is carbohydrate stored in the muscles. Within only a few hours of activity, muscle glycogen will be burned up and the body will require more fuel to keep performing at a high level. You will need to eat food high in simple carbohydrate to avoid a decline in performance. However, to reduce the body’s dependence on glycogen and the need to consume more food, it is important to teach the body to use glycogen sparingly by shifting its fuel source to fat. Unlike glycogen, fat is plentiful and is near impossible to run out of. Even the leanest of people have enough fat stores to fuel them for several back-toback Ironman races. The trick is accessing the fat, and this requires the right kind of training. Exercising at a relatively low intensity will tap the fat stores and burn it for energy. A large part of endurance training is spent at a low intensity for that reason, to access fat stores and in doing so improve the body’s ability to use fat as fuel. For example, while training for Ironman, it is important to include bike rides that last six hours and longer, to become better at using fat as fuel and depending less on glycogen. The fitter the athlete becomes, the more efficient the body will be at burning fat, allowing the athlete to increase the intensity of the workout while still using fat as fuel. The ultimate goal is to race at a high intensity while burning fat, thereby eliminating the possibility of running out of energy and “hitting the wall.”
Before longer endurance workouts, it is important to take a balanced approach to nutrition. Consuming food that provides a combination of complex carbohydrate, fat, and protein will prolong endurance. Before a workout that lasts four hours or longer, I’ll eat Performance Banana Pancakes (recipe, page 128). I also eat them before a long hike, walk, or even just a day that involves prolonged ordinary activity.
nutrition during exercise
One objective I set for myself during exercise is to never become thirsty or hungry. Knowing that I’ll feel the onset of thirst at about the 20-minute mark, I’ll be sure to drink 15 minutes into exercising. During workouts projected to last longer than 90 minutes but under two hours, I’ll have a sip of water every 15 minutes. I apply the same method to eating while training. In exercise sessions exceeding two hours, I’ll be sure to consume easily digestible nutrients as well, about every 25 minutes. For this, I have developed a number of sport drinks (recipes begin on page 122) and energy bars (recipes begin on page 226).
sport drinks
Sport drinks are one of the sport-nutrition industry’s biggest commercial successes. Now as mainstream as many colas, sport drinks are one of the most popular beverages in North America. Making electrolytes and simple carbohydrate readily available in a palatable, easily consumable form, sport drinks serve their purpose. Designed to provide electrolytes to athletes losing them through sweating, sport drinks significantly reduce muscle cramping and spasms, and in doing so improve performance.
Sweat consists of water and electrolytes (electrolytes themselves consisting of several minerals; see Glossary). Simply replenishing water without also replenishing electrolytes can create an imbalance and even lead to a condition known as hyponatremia. Also known as water intoxication, hyponatremia can develop when a person drinks too much water. It is most common among athletes who try to properly hydrate in the days prior to a race yet overdo it and flush electrolytes from the body. Milder symptoms include muscle twitches and cramping; more serious ones include heart palpitations and blacking out.
Because they supply the athlete with simple carbohydrate to fuel working muscles, sport drinks have become a fixture on the athletic scene. Unfortunately, many contain artificial color and flavor and are loaded with refined sugar in an attempt to make them more palatable during intense physical exertion. This, of course, means that drinking them during exercise is actually undesirable. Interestingly, many “sport drinks” on the market are not intended to be consumed during intense exercise: They are simply flavored sugar water, marketed with a sporty image to nonathletic people. The manufacturer’s chief concern is making the drink taste good, and the tastes of a person sipping a beverage while inactive are often quite different from those of a person undergoing physical exertion. A light, slightly sour, even bitter taste is often more palatable during exercise, since flavor receptors alter when the body is exerted, and slight tartness is frequently perceived as refreshing. As well, drinks that taste good cold will often taste too sweet when at room temperature or warmer, making many commercial so-called sport drinks impractical.
The concept of the sport drink is an excellent one. The low-grade ingredients in most commercial versions, however, do not equate to excellent functionality—again prompting me to make my own.
Even before sport drinks became popular in North America, a more basic yet much healthier version existed in Brazil. Coconut water, which I discuss in more detail in Chapter 5, page 152, has been used by Brazilian soccer teams for several decades. It has been drunk in many tropical and subtropical parts of the world for centuries. Rich in electrolytes and therefore valuable for the replenishment of those lost in sweat, coconut water can help maintain smooth muscle contractions and energy levels, particularly in hot climates. I base a few of my sport drink recipes on coconut water for this reason.
Another high-quality natural source of electrolytes is found in certain seaweeds. Dulse in particular (see Chapter 5, page 132) has a nicely balanced electrolyte profile. I use dulse in several of my exercise-specific recipes, including the energy bars, sport drinks, and gels.
sport gels
Sport gels are designed to get a high concentration of carbohydrate into the athlete as quickly as possible during competition and training. Their consistency is, as you might expect, gel-like. As is common with commercial products, most gels on the market contain artificial flavors and colors, and their base often does not consist of prime ingredients. Therefore, once again, I opt to make my own. For the gel base I combine glucose-rich dates, blended into a paste, with fructose-rich agave nectar. As I mentioned earlier, the combination of glucose- and fructose-rich foods makes for an excellent quick-energy, enduranceboosting fuel. Designed to be used during moderately intense exercise, these gels digest remarkably easily and get carbohydrate to the working muscles quickly without robbing digestive energy.
athlete-specific recalibration
Another key factor in optimized athletic performance is recalibration. I explain this aspect of the Thrive Diet in Chapter 2. One of the major advantages of the Thrive Diet is an altered “perception” that develops as the body becomes recalibrated. Once recalibrated, the body no longer “sees” food the same way. Recalibration removes stimulating foods such as refined sugars and caffeine from the diet. In doing so, the body adapts to functioning at a higher energy level without depending on foods that stimulate. As an inevitable result, the recalibrated body becomes highly sensitive to any form of stimulation. This means that when you are striving for a greater level of fitness by pushing the body to new heights, consuming a controlled amount of stimulating food can have a useful effect. When the body is spurred on in preparation for a workout with a specific goal—to achieve a yet-to-be-realized level of performance, for example—the stress it undergoes can be considered production stress. Shifting stimulation from uncomplementary stress to production stress will result in greater achievement in the workout. Recalibration, then stimulation, is a powerful performance-enhancing tool and is an excellent tactic before a race or major event. However, to maintain its effectiveness and minimize the risks of adrenal burnout, this can be done only rarely.
One of the healthiest and most effective stimulants before exercise is the South American herb yerba maté. Packed with several trace minerals, vitamins, amino acids, and antioxidants, yerba maté is a nutritional powerhouse. I explain it in detail in Chapter 5, page 157.
You will notice that some recipes have options for yerba maté. These are to be used only once the body has been recalibrated, and even then only on occasion. If you feel that you need yerba maté before every workout, it’s time to take a rest.
nutrition immediately after exercise
Breaking down muscle tissue on a regular basis and then consuming, without fail, the right nutritional building blocks after the workout is the basis for a stronger, more vibrant, biologically younger body. What is consumed after the workout is vital for cellular reconstruction.
Immediately following a workout, the best snack to eat is one consisting primarily of simple carbohydrate. (A protein “construction” meal should come later.) As I noted earlier, the 45 minutes immediately following a workout is referred to as the fuel window; this window is the best time for the athlete to consume high-quality food. Fed within that window, the muscles will be better able to absorb the carbohydrate in the food, speeding recovery.
A common weight-loss strategy is to restrict calorie intake immediately after a workout. I know many people who will go for a long run, then not eat for several hours, in an attempt to shed body fat. These are the same people who wonder why they feel lethargic during their next workout, and eventually need to skip workouts to feel rejuvenated. In addition to missed workouts, other signs of stress become evident within a couple of weeks. Cortisol levels rise, causing the body to retain body fat and cannibalize muscle tissue, which is certainly not the desired effect.
To speed recovery, the body needs simple carbohydrate to enter the bloodstream—the quicker the better. This means that the postexercise snack should contain very little fat (even the good kind) and no fiber, since both slow the rate at which carbohydrate enters the bloodstream. For normal everyday activity, a slower release of simple carbohydrate is desirable, and so a small amount of protein is good: As much as 25 percent of the total snack can consist of an alkaline-source protein. Up to one part of protein for every four parts of carbohydrate can be beneficial. This small amount of protein helps speed glycogen synthesis, the rate at which the muscles absorb the carbohydrate. However, a greater amount of protein, in excess of 4:1 carbohydrate-to-protein ratio, will slow recovery.
Immediately following a workout, either a recovery drink or an easily digestible pudding is the best snack. The body often has trouble digesting when it is fatigued (since digestion requires energy, energy the body may not have much of after a hard workout), so liquid and near-liquid-consistency foods are best. You’ll find recipes for my Recovery Pudding on page 126 and for my recovery drinks starting on page 127. These recipes contain the appropriate ratio of nutrients. The Recovery Pudding, for example, contains bananas and blueberries, both of which provide simple and complex carbohydrates, as well as electrolytes to replace those lost in sweat. The ground flaxseed and hemp protein supply a small amount of protein, just enough to assist the carbohydrate in the muscle glycogen-regeneration processes. The small amount of hemp oil (or EFA Oil Blend, recipe on page 209) in the recovery drinks helps in the repair of soft-tissue damage, that inevitable by-product of exercise. These foods, especially once blended, are easy for the fatigued body to digest and utilize.
Once an hour has passed since eating your post-exercise snack, it’s time for a complete, nutrient-rich meal. Ideally, this meal will consist of high-quality, easily digestible raw protein such as hemp, omega-3 fatty acids (also from hemp and flaxseed), and vitamins and minerals from natural whole-food sources. If the workout was a particularly hard one and you are feeling drained, a liquid meal is the best option. A whole-food smoothie is easier and quicker to prepare than most other complete meals, in itself desirable after an exhausting workout. But, most important, a liquid meal shortly after exercise is of value because the majority of the body’s blood will be busy rapidly circulating throughout the body, clearing lactic acid and other metabolic waste from the extremities and delivering nutrients. Remember, the consumption of a conventional meal at this time will require a large amount of blood to travel to the stomach to aid in digestion. Since the blood is needed in the stomach, it cannot remain in the extremities going about its “clean up and delivery” job. With the extra strain of digestion removed by consuming complete liquid nutrition, recovery will dramatically improve.
You’ll find recipes in the smoothie section, pages 222 to 225. I also outline there next-level ingredients that are beneficial. Of even greater value after intense exercise and other types of augmented stress, these ingredients will help rebuild adrenal glands, keeping them functioning properly, and speed recovery in general. Or you may choose to use the powder formula I have developed, called the Vega Whole Food Health Optimizer. In addition to the basics, this ready-made smoothie mix contains all the next-level ingredients you’ll need. It’s available in most health food stores.
I don’t classify raw energy bars as exercise specific because they are useful for many types of activity levels. Recipes for these can be found starting on page 226.
The table on page 121 shows the best time to consume selected sports-specific snacks (recipes follow) for maximum effectiveness.
alkalizing foods and exercise
Alkalizing foods are an integral part of the body’s post-exercise repair process. If not dealt with, lactic acid build-up from physical exertion, general stress, and acid-forming foods will lead to muscular stiffness, fatigue, and joint pain. If an acidic system becomes chronic, it will show signs of aging and will eventually cause the blood and cellular tissue to degenerate more rapidly than if the system were not acidic.
Athletes in peak training are the most affected by excessively high acid levels (acidosis): Vigorous exercise causes lactic acid build-up, and stress of any kind causes even further build-up. Already physically stressed, many athletes must also deal with various forms of performance anxiety. An increased metabolism, which further lowers the body’s pH, is yet another concern athletes face. Combine this with the heftier food requirements of most athletes and the emphasis on protein to aid muscle recovery and you have all the elements of an acid-ravaged body. Following the Thrive Diet will help combat this.
sport drinks
These homemade concoctions are easy to make and much healthier than commercial versions.
Electrolyte Sport Drink with Ginger
Especially when served cold, this drink goes down smoothly—a prerequisite of any serious sport drink. The citrus combined with the coconut water and ginger gives this drink a refreshing crispness.
The young coconut water provides the electrolytes, while the agave nectar delivers an easily digestible form of slow-release carbohydrate. The ginger helps minimize inflammation.
Make Ginger Ale (recipe, page 268), but substitute young coconut water for the plain water.
Variation: Substitute lime for the lemon or use a combination of both. Use fresh coconut water, rather than pasteurized, to make drink 100% raw.
Basic Electrolyte Sport Drink
This recipe is useful if you need a sport drink but are unprepared. It’s not as good as the others, but it will do in a bind. Most convenience stores and even gas stations will carry these ingredients.
3 parts of your favorite unsweetened fruit juice (use fresh, not pasteurized, juice to make drink 100% raw)
1 part water
Sea salt to taste
Combine all ingredients in a water bottle or cup.
Mint Carob Sport Drink
3 dates
2 strips dulse (about 1 tbsp)
2 cups water
1 tbsp agave nectar
2 tsp roasted carob powder (or cacao nibs to make drink 100% raw)
1 tsp dried mint (or 1 tbsp fresh)
1 tsp coconut oil
Sea salt to taste
In a blender, combine all ingredients; process until smooth.
Variation: Substitute 1 cup young coconut water for 1 cup water to increase electrolyte and simple carbohydrate content.
Makes about 3 cups.
Lemon-Lime Sport Drink
Juice of 1/2 lemon
Juice of 1/4 lime
3 dates
2 cups water
1 tbsp agave nectar
1 tsp coconut oil
Sea salt to taste
Filter out lemon and lime pulp from the juice if so desired. In a blender, combine all ingredients; process until smooth.
Keep refrigerated for up to 2 weeks. Some settling may occur, so re-blend before drinking.
Makes about 3 cups.
fast fuel
These gels can be stored in small plastic zip-up bags and taken with you for long workouts or a race. However, they are easier to handle and consume when put into a gel flask, which can be bought at most running-supply stores. The Direct Energy Bites are a great high-energy snack before a short intense workout.
Add 1 tsp of ground yerba maté for extra kick.
4 dates
1/2 cup agave nectar
1 tbsp lime zest
2 tsp lemon zest
1/2 tsp dulse
Sea salt to taste
In a blender, combine all ingredients; process until blend reaches a gel-like consistency.
This gel will keep for up to 3 days in the refrigerator, but it’s best when consumed fresh.
Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
Carob Gel
4 dates
1/4 cup agave nectar
2 tbsp lemon juice
2 tsp roasted carob powder (or cacao nibs to make gel 100% raw)
2 tsp lemon zest
Sea salt to taste
In a blender, combine all ingredients; process until blend reaches a gel-like consistency.
This gel will keep for up to 3 days in the refrigerator, but it’s best when consumed fresh.
Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
Coconut Carob Gel (with protein)
2 dates
1/4 cup agave nectar
1 tbsp roasted carob powder (or cacao nibs to make gel 100% raw)
1 tbsp hemp protein
1 tbsp lemon juice
1 tsp lemon zest
Sea salt to taste
In a blender, combine all ingredients; process until blend reaches a gel-like consistency.
This gel will keep for up to 3 days in the refrigerator, but it’s best when consumed fresh.
Makes about 3/4 cup, enough to fill two standard 4-ounce gel flasks.
Direct Fuel Bites
These are the ultimate for quick energy. Add 2 tsp ground yerba maté for an even greater kick.
5 dates
2 tbsp coconut oil
2 tsp lemon zest
1 tsp lemon juice
Sea salt to taste
In a food processor, combine all ingredients; process until smooth. Form mixture into a 1/2-inch-thick rectangle. Cut into bite-size pieces. Individually wrap in Cellophane and store in the refrigerator or freezer.
Will keep well in the freezer for up to 3 months, and for up to 2 weeks in the refrigerator.
Variation: Add 1 tsp roasted carob powder (or cacao nibs to make drink 100% raw).
Makes approximately 8 1⁄2 ounce bite-size bars.
puddings
Energy Pudding
A nutritionally balanced blend of easily digestible high-nutrient foods, energy pudding is a great pre-exercise snack.
2 bananas
1/2 cup dates
1/4 cup roasted carob powder (or cacao nibs to make pudding 100% raw)
1 tbsp coconut oil
1 tsp lemon juice
1/4 tsp sea salt
In a food processor, combine all ingredients; process until smooth.
This pudding will keep for up to 3 days in the refrigerator, but it’s best when eaten fresh.
Variation: Add 2 tsp ground yerba maté for a high-performance version. (Keep in mind that this will also mean greater fatigue later.)
Makes 2 servings.
Recovery Pudding
This pudding is similar to the recovery drinks, simply offering a different texture for variety. It tastes especially good when cold, just after a hot summer workout.
2 bananas
1 cup blueberries
1/2 cup soaked almonds
1/4 cup ground flaxseed
1/4 cup hemp protein
1/4 cup roasted carob powder
2 tsp ground rooibos (grind to a fine powder in a coffee grinder)
1 tsp lemon juice
1/4 tsp sea salt
In a food processor, combine all ingredients; process until smooth.
This pudding will keep for up to 3 days in the refrigerator, but it’s best when eaten fresh.
Makes 2 servings.
With approximately four parts of carbohydrate for every one part of protein, these recovery drinks have more protein than the sport drinks, yet less than a smoothie. This is the ideal ratio to help speed recovery immediately after exercise, before a protein-rich smoothie is consumed.
As a variation of either of the recovery drink recipes below, substitute 1 cup young coconut water for 1 cup water to increase electrolyte and simple carbohydrate content. For extra adrenal nourishment, add 2.5 grams of maca.
Lemon-Lime Recovery Drink
Juice of 1/2 lemon
Juice of 1/4 lime
4 dates
2 cups water
1 tbsp hemp protein
1 tsp ground dulse flakes
1 tsp hemp oil or EFA Oil Blend (p. 209)
1/2 tsp lemon zest
In a blender, combine all ingredients; process until smooth.
Keep refrigerated for up to 3 days. Some settling may occur, so re-blend before drinking.
Makes about 3 cups.
Ginger Papaya Recovery Drink
2 dates
2 cups water
1/2 cup ripe papaya chunks
2 tbsp agave nectar
1 tbsp hemp protein
1/2 tbsp grated fresh ginger
1 tsp ground dulse flakes
1 tsp hemp oil or EFA Oil Blend (p. 209)
1/2 tsp lemon zest
In a blender, combine all ingredients; process until smooth.
Keep refrigerated for up to 3 days. Some settling may occur, so re-blend before drinking.
Makes about 3 cups.
pancakes
Performance Banana Pancakes
These are the best pancakes to eat before embarking on a long workout. They are light and easily digestible, yet deliver an abundance of nutrients to fuel peak performance. Add yerba maté to enhance the quality of your workout—just be prepared to rest longer afterward.
2 dates
1 banana
1 cup Popped Amaranth (p. 209)
1 cup Hemp Milk (p. 267)
1 cup water
1/2 cup sprouted or cooked buckwheat
1/4 cup ground flaxseed
1/4 cup hemp flour
1 tbsp ground dulse flakes
1/2 tbsp grated fresh ginger
In food processor, combine all ingredients; process until smooth.
Lightly oil a frying pan with coconut oil and heat over medium heat. Pour in pancake batter to desired size pancake. Cook for 5 minutes or until bubbles begin to appear in the batter. Flip and cook for another 5 minutes or so. Following the Thrive Diet principle of cooking only at low heat, and since these pancakes contain essential fatty acids that are destroyed at high heat, they are cooked at a lower temperature than traditional pancakes. They therefore take a bit longer to cook.
Variation: Add 2 tsp ground yerba maté.
Makes 2 large servings.
At a Glance
• Regular exercise combined with proper nutrition continually regenerates the body’s cells.
• Only a moderate amount of exercise is necessary to create and maintain peak health.
• For long-term success, choose a form of exercise that complements your lifestyle, one that you enjoy.
• Eating the right balance of carbohydrate, protein, and fat as determined by exercise intensity will dramatically improve performance.
• The sport-specific foods detailed in this chapter will help enhance your workout quality and therefore fitness level; these homemade versions are much healthier than most of their commercial counterparts.
