Jill Lane - Fueling Champions

My Current Pre Train Stack + a cup of 🫖 tea

By request WELCOME to the “What I Take From Who” series. Intra and daily discussion on deck next.

Why this stack?

I’m in a new training work block.
Goal, add 3-5 # muscle in 8-12 weeks.

This mixture not only helps me with my focus and drive during training, it’s providing me with added triggers for muscle protein synthesis … amplified by my training efforts and protein intake throughout the day.

Amino Acids 101:
If you’re going take an amino acid blend, make sure it’s a branched chain (BCAA) AND essential amino acid (EAA) blend with as close to 3 g if not more of our l-leucine per serving - or don’t waste money.

I use one scoop of Aminos + one scoop of Aminos.

I love Spoken for the flavor and the added benefits of Tyrosine (dopamine/drive) and ATP .

I use these Aminos in my athlete clients for a variety of reasons including supporting preservation of lean body mass while working on body composition in a deficit . Adding more “Legos” (amino acid raw material building blocks) pre/post surgery/injury/RTP when demand can be higher. And particularly in female, or any athlete, who is working towards learning to eat/meet their daily protein intake but not quite there yet (with a meal or sometimes between).

If you plan to comment that research says aminos don’t work or that people should just eat protein, it will just tell me that you’ve not worked with enough people or the right product/dose/timing to understand what happens in the real world with real athletes with real schedules and short timelines.

I posted about the Endur02 Rhodiola in the past - Rhodiola remains my most used and favorite adaptogen personally and with my clients.

This is what works for me right now.

Factors that influence what I pick besides the quality of the company, testing and the dosing of the nutrients:
Desired goal
Macro intake
Recovery capacity
Current state of stress load
Current need for resilience support
Current state of mitochondria and gut health
And most importantly how I feel good while taking

Champion Yourself. 🖤🤍

Weekday Fit Check. Winter Edit. Champion People. 🤍

It’s a choice you make with your heart, not your head.

Wear it.

Be it.

PS-Living in this oversized Tee over legging rn.

Shop Collection in Bio + ChampionPeople.co

24 hours in Seattle….and the beginning of the offseason for all my NFL family.

Reminded that sport is an amazing gift, and I still hate losing.

Brave and Bold were my words for 2025.

Magical and Relentless are my words for 2026.

We’ll be putting those to use this off season.

Always Grateful.

Champion Yourself.. 🤍
Champion People. 🤍

*a little morning sunrise above the insane snow storm we took off in, Seattle’s 12th man understands the assignment, Mr West fresh food, cold weather gear survived me 2 games, we train because we live what we teach even at hotels, 😍 tea and views, pull-ups after workout done to see what was left in the tank and nervous pregame energy ….

24 hours in Chicago.

Grateful for the walk I get to walk with my people.

The Ultimate CEO : dedicated to his routine, caring for himself, others , his craft and the game.

Caught my whisper at the end of the winning video “Thank you Jesus”. Meant it.

Show up.
Champion Yourself.
Champion People.
🤍💙💛

**a little pregame workout, post game city walk, victory french fry , pray before pray after, chicken noodle soup for the fan girl soul and WIN kind of day.

What’s in My Cart: Whole Foods Edition
-Pictured: my Whole Foods go-tos.
-Not Pictured: the weekly staples — more protein, more colorful plants, basic carbs, performance fats.

These make the cut for quality ingredients, solid value, family-friendly and athlete-approved.

I also love their 365 brand applesauce, Primal kitchen condiments and wild salmon and halibut when in season.

What am I missing, what are your Whole Foods favs? 🛒

It’s a choice you make with your heart, not your head. Small collection. Big meaning. Best hoodie ever.

Champion People. 🖤

72 hour birthday sale. Code BDAY40 for 40% off orders over $50.

Shop collection in bio or at ChampionPeople.co

It’s a choice you make with your heart, not your head. Small collection. Big meaning. Best hoodie ever.

Champion People. 🖤

72 hour birthday sale. Code BDAY40 for 40% off orders over $50.

Shop collection in bio or ChampionPeople.co

It’s a choice you make with your heart, not your head. Small collection. Big meaning. Best hoodie ever.

Champion People. 🖤

72 hour birthday sale. Code BDAY40 for 40% off orders over $50.

Shop collection in bio or ChampionPeople.co

Energy Availability: simple, critical, nuanced. My approach. (PART 2…starts slide 3)

If you work with athletes at any level or are a parent of student athlete IMO you must understand this concept and all the slide 3-6 🔎 signs and symptoms. This is not all encompassing, citations listed below have some great papers for fuller picture.

THE SIMPLE: 
Energy availability (EA) = amount of energy (kcals) left (or ‘available’) after energy for movement/training/competition is used/accounted for.  Which means that metabolic health comes after movement in the energy prioritization hierarchy (most likely a primal setting).  If you’re thinking ahead or have heard me teach in the past 5+ years what this means is that metabolic health can suffer on every or any level when there are not enough calories left after movement is accounted on a repeated basis. AKA LOW ENERGY AVAILABILITY (LEA). 

THE CRITICAL:
Every way we have to compute energy need is a guestimate and doesn’t consider for the nuances below. Don’t start with total calories.  Start with macros work backward as shown in the graphic because IMO the risk of LOW PROTEIN AVAILABIILTY (LPA I may have made this term up but it makes sense), LOW ESSENTIAL FAT AVAILABILITY (LFA) and LOW CARBOHYDRATE AVAILABILITY (LCA) have greater negative impact acutely than overall LEA, in my experience.

Meaning where the energy/calories are coming (macro distribution) matters more (because of what each macro does…structure or fuel)  then total calories from an arbitrary macro mix. And if you get those 3 (PA. FA. CA) “right”, then the EA works itself out.

THE NUANCED:
What research studies and a non-integrative sports nutrition approach doesn’t account for is that we are not only what we eat ...we are what we digest + absorb, we are how our cell membranes + mitochondria function, we are influenced by genetic predisposition + toxin exposure and nervous system + hormone levels and resilience.  All of which impacts what we do with what we eat. 

FuelingChampions.co/citations

Fueling Champions 🧡