The loss of energy and hunger may signal a need to make a few adjustments with the Zone diet. Lack of energy could mean a little more protein (try increasing your blocks to 14 or 15. For hunger check out the icon link to “Hormonal Adjustment Diagnostic Chart” at: http://drsears.com/Resources/tabid/...fault.aspx
Athletes will need to make a few adjustments to their P/C/F. The more you are consistent with the Zone your body will adapt to using fat as an energy source. Many of the Olympic athletes Dr. Sears has worked with increased the fat in their diet to 50% or more of total calories. Some also made adjustments in their carbs. The breakdown may look something like this. P 25% C 25% and F 50% of total calories. Unfortunately, the high carb mantra will only limit your performance and recovery. A few additional "favorable" carbs may be necessary, carbo loading should be encourage for all of your competitors.
The key to providing enough energy to complete any endurance event is how effectively one can access stored body fat for energy. The average marathoner will utilized about 3,000 calories over 26 miles, however, as you know they can store no more than 2,000 calories in the muscles and liver. Once this stored energy is used up the competitor “hits the wall” or “bonks.” Where do the extra calories come from if you’re going to complete the race? Free fatty acids in the blood and stored body fat. This is the benefit to following the Zone, you use your food (balanced w/ protein, carbs, and fat) to access stored body fat for energy. What you want to achieve with the Zone is metabolic flexibility, the ability to utilize both carbohydrate and fat interchangeably for your energy source. Ultra athletes like Dean Karnazes (his book – “Ultra Marathon Man”) have utilized the Zone effectively.
One of the most important supplements anyone can take (both athlete and non-athlete) are the long chain omega 3’s EPA/DHA.
Eicosapentaenoic acid (EPA) is an essential fatty acid, one of several omega-3 fatty acids.. EFAs are essential to human health but cannot be made in the body.. The typical Western diet is relatively deficient in omega-3 fatty acids compared to the diets of our ancestors. OmegaRx will raise the concentrations of EPA in the body. Increased intake of EPA has been shown to be beneficial in coronary heart disease, high blood pressure, and inflammatory disorders such as rheumatoid arthritis. How? Because EPA inhibits the activity of certain enzymes (delta 5 desaturase) that make arachidonic acid the building block of “bad” hormones. EPA also helps control increased cellular inflammation due to excessive exercise.
Docosahexaenoic acid (DHA) is an omega-3 fatty acid that is critical for proper brain function, for the development of our nervous system and visual abilities. Low levels have also been associated with ADHA, depression and Alzheimer's disease in adults. Our bodies naturally produce some DHA, but in amounts too small and irregular to ensure proper biochemical functioning. Therefore, DHA must be consumed in the diet through foods such as cold water fatty fish or in supplement form in order to assure an adequate supply.
You may find this article of interest, “What to Eat for Better Athletic Performance and Recovery” @ http://www.zonediet.com/0/zonediet/...newsletter