Search
Create an Account - | Customer Service | Healthcare Professionals | My Zone |INTERNATIONAL 
Subject: Zone Food for Training and Competition

You are not authorized to post a reply.   

Author Messages
Anders User is Offline
Posts:2
Newbie
Newbie

02/09/2009 12:21 PM
Hi

I am trying to combine being in the Zone with biking/running and indoor training, and have the following questions:


1. Bicycling

Any recepies or recommandations for Zone food to eat while on the bike?

When bicycling at high intensity levels, I usually eat once pr. hour (if out for e.g. 2-4 hrs). Maybe a bit more often at races.

For such instances, food should fit in jersey-pockets. Thus, it should preferable be compact and light, and easy to eat. Further, especially at races, I would assume that such food should contain not only low-glycemic carbos. Right?



2. Gym/Indoor excersises

After indoor/gym training, I usually just eat a snack right, and then hurry home to eat properly.

What do you guys do: Eat a proper meal right after training? If so, any recepies or recommandations? I guess it should be fairly compact, non-smelly, and not include milk or other substances that don't tolerate some hours in hot temperature...?



Thanks

Anders
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/09/2009 9:38 PM
Perhaps the zone bars would work for you for those snacks. One problem that I see is that they tend to "melt", especially the chocolate coated ones.

There are other bars that may hold up better in the weather, or you could even make some yourself.

I am not one of those cycling jocks, so my idea would be to carry my snack in a little sack attached to my bike (assuming that this is not what you were looking for).

OK, after working out, it depends on how close I am to having the next meal. I may have a snack after working out, and then just have a 2 block meal, rather than waiting and having a 3 block meal, which is taking a chance on getting hungry if I wait.

Cranberrycat

We don't own the earth; we borrow it from our children.


candice User is Offline
Posts:14
Aspiring
Aspiring

02/13/2009 9:13 AM
anders, if you are on 2-4 hour bike rides, i used to take peanut butter sanwhiches w/ me. I have found that natures own 100% whole wheat has 10g cho per slice ( which is almost one block CHO perfect) you can mix ahead of time some plain protein powder into the peanut butter and get a 1-2 block snack.
while you are racing dried fruit works well too, becuase of the sugar and you need that response NOW not spread out over a couple hours.
heres what i do with long endurance w/outs. Go heavy on the cho during the event, and make up w/ the fat and protien after you are done. lots of people don't seem to be able to handle fat that well when the are at high intesity levels. it sits in your stomach and can cause cramps.
gym w/outs ~ eat a snack 1/2 hour if you can or immediatly after. (milk + some almonds works well...and you can get milk that doesn't need to be refridgerated) (apricots +almonds+ string cheese) i've tested string cheese and holds up pretty well for a couple hours w/out melting.
anyother questions?
cheers C
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/13/2009 11:25 AM
Candace,

I was wondering if you are concerned about using unfavorable carbs as snacks at all?


Cranberrycat

We don't own the earth; we borrow it from our children.


candice User is Offline
Posts:14
Aspiring
Aspiring

02/13/2009 8:03 PM
i realise that alot of the dried fruits are 'unfavorable' carbs but what they are is fast acting sugars. which if you are not expending high amounts of energy at the time cause your blood sugar to spike, and cause that crash afterwards. but if you are burning upwards of 700 calories an hour riding the protein and fats that you are eating as a snack are going to take a certain amount of time to be coverted to energy. that glucose doesn't have the digestion time and there for gets into your blood stream faster....followed later by the proteins and then even later by the fats ( which makes zone planning great..) that immediate energy can save you on a long bike ride and doesn't tax your GI as much.
Also you have to weigh and measure convenience....long bike rides, especially if you are racing require your food to be in the back pocket of your shirt or somewhere on your bike. small and dense and light make the best ride alongs.
~ again, same thing w/ the bread. its a convience thing. fresh fruit & vegis dont fare well and are not compact enough. and especially when you are racing, and your appetite is supressed you have to have something that is easy and tasty to eat.
C
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/13/2009 8:30 PM
I guess I am not really "getting it".

Here is my thought, and let me know where I am mistaken:

In the zone, our bodies are switching over to fat metabolism. So, therefore, if we are truly in the Zone, then we would be tapping our fat stores for the energy we need, rather than being dependent on an incoming supply of high-glycemic carbs.

I understand that it can be taxing to be burning 700 cals per hour, but isn't that why the block allotment is so much higher for those who are more active?

Just trying to wrap my brain around it--thanks!

Cranberrycat

We don't own the earth; we borrow it from our children.


candice User is Offline
Posts:14
Aspiring
Aspiring

02/15/2009 8:55 AM
you definatly are switching over to a higher % of E produced by burning the fat stored in our bodies. but you need glucogen to start the kreb cycle which converts that stored fat in to atp (the energy we burn) WE have alot of kcals stored as fat in our bodies, but a limited supply of muscle and liver glucogen which if you are working out aerobically can be gone in as little as two hours. you've heard of hitting the wall right? this is what happens. When we are in the zone your body is alot more efficent at coverting fat to atp but we still need that little kick start. ~ 100 kcal an hour of those simple cho when we are expending a lot of that enegry and the rest can be stored lipids.
when we are not active that glucogen store can last ( with out resupply) roughly 24 hours.
hopefully that makes a little bit more sense. ? C
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/15/2009 3:50 PM
It helps. I think I know what you mean by hitting the wall. I am not extremely athletic, but I was training one time for a bike trip that would take several days to complete. I think I had started out fine, but near the end of the training ride, I felt myself suddenly lose all of my energy. I could barely make it back to home. Is this it?

Of course, back then, I was not in the Zone, either!

I still don't really understand how that applies to favorable/unfavorable carbs, although if one is working out at that extent, I suppose that the carb isn't going to be stored, anyway?

Cranberrycat

We don't own the earth; we borrow it from our children.


candice User is Offline
Posts:14
Aspiring
Aspiring

02/16/2009 9:19 AM
right... those carbs are not going to get stored..and it is pretty difficult, to bring along some of the more favorable carbs. they are not as concentrated. These 'concentrated' sugars make them unfavorable cho for every day use, but make them a perfect carry along when on long w/outs. and the rate that the sugars enter the blood stream is also fast, which is bad for normal stuff but good when you are on a long w/out.
also there is an insulin response in endurance athletes that is different than regular people that causes two peaks from a sugar load. The body has the first slightly smaller than normal response to the sugar and then a longer peak some time later from the same sugar load. these endurance athletes bodies are taking the sugar and releasing not all at once but in two longer peaks. their bodies are more adapt at using the sugar in the blood stream. ( i've done studies on this. )
so i guess part of what i am trying to say is you've got to weigh and measure the pros and cons. for endurance athletes, the concentrated sugars in the dried fruit, delivers E (and that glucose that we need NOW to prevent hitting the wall with out being bulky, getting smushed etc.)
and yes that barely being able to make it back home is hitting the wall. ( did you feel like you wanted to cry? i almost always do now that you are in the zone, this should happen later becuase you are more efficent at burning fat, but if you don't get that glucogen, it will still happen.
cheers C
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/16/2009 10:15 AM
OK, I think that makes sense.

I didn't feel like crying, but I did have this overwhelming feeling that I just wasn't going to make it back home, even though I was only a few miles away at that point.

BTW, the actual bike trip went much better than that training session that I described. Again, this was before the Zone, but I learned my lesson and took along baggies of trail mix. I didn't want to get stuck out in the middle of nowhere without something to eat! And, this wasn't one of those guided trips, either. It was just 2 friends who thought it would be cool to do this bike trip.

Cranberrycat

We don't own the earth; we borrow it from our children.


candice User is Offline
Posts:14
Aspiring
Aspiring

02/17/2009 2:06 PM
good to hear how far was the ride? i haven't done a long ride in a while, b/c i have a 7 month old and his limit is about two hours...thats 30-35 miles. not too shabby though. we are about to go do a camping/mountain biking trip this weekend, so we will see how the zone goes with that.
Cheers, C
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/17/2009 11:32 PM
We rode about 150 miles over 2 days to our destination, stayed there for 2 days, and then rode back home.

I have kids, too, and it has been difficult to go on long rides. The older kids don't have the stamina to go that long, and the youngest one gets bored sitting in the trailer for that long.

So, probably about an hour ride is the best we can do as a family right now, and definitely not at the speed that I would like to go! But, hey, it is better than not riding at all!

Cranberrycat

We don't own the earth; we borrow it from our children.


candice User is Offline
Posts:14
Aspiring
Aspiring

02/18/2009 7:26 PM
thats killer and props to you for getting out and doing stuff as a family. i know a lot of people who don't and the kids really suffer for it.
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

02/18/2009 7:33 PM
:}

If I don't accomplish anything else, I just hope to drag their butts away from the TV set!!!

Cranberrycat

We don't own the earth; we borrow it from our children.


Jeanine User is Offline
Posts:12
Aspiring
Aspiring

02/20/2009 3:17 PM
Hi Anders,

I'm a distance triathlete that stays in the zone as much as possible. On long bike rides, I've found that the bars can get old so I've done some experimenting. I really like sprout tortillas with fresh ground almond butter (you can roll this up and and cut it to fit nicely in your jersey or bento box). Make sure to add salt to your almond butter in order to help the balance of electrolytes. If that too gets old... try other things in a rolled up sprout tortilla i.e. avocado, cheese (cream cheese works great) turkey, ham etc. I've found the more often you eat in the zone the easier it is to digest this type (what most athletes would consider heavy) of food on the bike.

happy training

Jeanine
Jeanine User is Offline
Posts:12
Aspiring
Aspiring

02/20/2009 3:25 PM
Cranberrycat,

I found an article that is posted on the elite athlete portion of the Zone website that may help you understand what Anders was describing. Check it out. http://www.zonediet.com/Portals/0/pdfs/Athlete/EatingInTheZone.pdf


Jeanine
You are not authorized to post a reply.
Forums > Zone Living Forums > Athletic Performance > Zone Food for Training and Competition



ActiveForums 3.6
Enter your email address:
Learn More
Facebook
Sm New
Helpful Tools
Popular Links

Dr. Barry Sears, PhD.Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.

A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.

This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.

The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.

His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.

Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.

I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.

– Carter B.

 

I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,

– Elaine W., Ph.D., N.C., M.A.

 

I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.

– Kathryn S.

 

I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!

– Rob Y.

 

I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.

– Lyn S.

 

Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!

– Jack J.

 

I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.

– Curtis Y.

 

My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.

– Larry C.

 

I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!

– Joe W.

 

Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.

– Jeremy S.

All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.

Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).

There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.

Why OmegaRx From Zone Labs?

Certified Purity and Proven Potency

Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard

Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.

  • No company in the worlds runs more tests with IFOS than Zone Labs
  • Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
Standard IFOS Standard for a 5-Star Ranking Council for Responsible Nutrition European Pharmacopeia Norwegian Medicinal Standards
Peroxide < 3.75 meg/kg 5 meg/kg 10 meg/kg 10 meg/kg
Totox Levels < 20 meg/kg 26 meg/kg NA NA
Lead < 10 ppb 10 ppb 100 ppb 100 ppb
Mercury < 10 ppb 10 ppb 100 ppb 100 ppb
Dioxans and Furans < 1 ppt 2 ppt 2 ppt 2 ppt
PCBs < 45 ppb 90 ppb NA NA

 

 

 

 

 

"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"

Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.

Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).

 

Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.

8-Step Manufacturing Process - Quality Assured

Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.

  1. Extraction of fish oil
  2. Winterization – remove limited amounts of saturated fats
  3. Absorption – remove heavy metals
  4. Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
  5. Oil conversion to ethyl esters
  6. Ethyl ester thermal fractionation – remove additional saturated fats
  7. True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
  8. Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating

 

Clean Sources

No farmed fish. No large fish. Pristine waters.

Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.

 

A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.

Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.

 

Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.

Typical Retail Dose = 300mg omega-3

Standard Zone Dose = 2400mg omega-3

 

A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates

Commonly consumed fish and shellfish in the United States

Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.

  Mercury level
in parts per million (ppm)
Omega-3 fatty acids
(milligrams per 3-oz. serving)
Zone Omega-3 Products < 0.01 2400 (standard 4 capsule serving
Salmon (fresh, frozen) 0.014 1200
Flounder or sole 0.050 480
Pollock 0.041 450
Crab 0.060 400
Scallops 0.050 290
Shrimp ND* 290
Catfish 0.050 270
Clams ND* 250
Cod 0.095 210
Canned Tuna (light) 0.120 200
* ND: Mercury concentration below detection limit.

 

OmegaRx®

Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.

Advantages

  • Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
  • Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
  • Combats silent inflammation

 

*These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

 

 

 

A great way to stay In The Zone!
Start getting Zone recipes, tips, articles and exclusive promotions sent right to your inbox!

After you provide your email address we’ll send you a confirmation email. You can “opt-out” of this program at anytime by following the simple instructions provided at the end of every email we send you. We will never send too many emails (spam) and we’ll never sell of rent your email to another company.

If you are already registerd with ZoneDiet.com and are receiving emails from Dr. Sears Zone then you do not need to provide your email address to us at this time.

To assure your Zone emails reach your inbox, be sure to add our email address,
reply@zoneliving.com, to your address book.


Copyright 2007 by Zone Labs Inc        Privacy Statement | Terms Of Use | About Zone Labs | Contact Us | Affiliates | Press Room | Careers | Site Map