None of our products contain any significant lactose. Our proteins from dairy have almost all the lactose removed during the manufacturing of the raw material. All of our products are gluten free (except some of our nutrition bars) and therefore, they won’t affect your potential wheat sensitivity. The bars that are gluten free I listed below. You did not tell us what your statistics or physical goals are, so we can’t give you a supplement recommendation beyond a health one we give everyone, which I have also placed below.
Gluten Free Bars
• Chocolate Peanut Butter Crunch dotBAR
• Salted Carmel Crunch dotBAR
• PB&J dotBAR
• Triple Chocolate high Protein dotCOOKIE
• Chocolate Chip High Protein dotCOOKIE
Baseline (Level1) Health and Activity Recovery Program
Daily:
• Target Daily dotFIT Multivitamin & Mineral (Women’s, Active or Over 50)
o Take as directed with meal
Daily as needed based on diet:
• WheySmooth
o Use as directed to make sure you get ~1gm of protein per pound of LBM (or weight if not overweight) daily from all sources including foods divided 5 times daily
o Can be used as a supplement to a meal or by itself (or mixed with desired supporting contents) to shore up total daily protein needs
• SuperCalcium
o Use if you do not meet the daily needs of calcium (~1000-1200 mgs) from food/shake intake
Females take 1 or 2 daily with meals; if you need to take 2, take one with AM meal and the 2nd with PM meal; Males take 1 only if necessary
• SuperOmega-3 Fish Oils
o Take 1 daily with meal if not consuming 2-4 svgs/wk of fatty fish
Workout days
• WheySmooth
o Take 1- scoops 30-40min before workout & repeat same dose immediately post exercise
*May substitute favorite dotFIT Nutrition High Protein Bar based on venue convenience
Meal Timings
• As possible eat every 4-hours
• Large pre-training/event meal 2-3Hr before training
• Large post meal ~30-60min after last post workout supplement
Early morning training
• Eat a large pre-training type meal the night before
• Consume only the pre-workout snack/shake before & follow workout day supplement schedule above
Tournament play (multiple games)
• <1.5Hr break: bars and hydration/electrolyte recovery drink
• 1.5-2.5Hr: small pre-training-type meal
• >2.5Hr: normal pre-training meal
Fluid Recommendations*
• 16 oz 2Hr before activity (extra 8-16 oz 1hr before on hot days)
• 4-8 oz every 20 minutes during activity
• 20 oz for every pound of weight loss post-activity
*Use electrolyte formula (e.g. Gatorade) and water as directed
Here’s direction on setting up your own program:
If a dotFIT licensed club visit is not a viable option, you can receive all your diet, supplement and body composition (weight loss/muscle gain/performance) needs online from the dotFIT program. Go to the dotFIT home page and register for free. From there simply follow instructions creating your program and setting your goal. The dotFIT program will give you the meal plan outline with the proper calories, carbohydrates, fats and protein to get started, track intake and monitor results. It will also give you your supplement recommendations (I placed the health one above) and exactly how to use them so that you will be able to maintain weight, lose fat and/or gain muscle by feeding your body nutrients with low to no calories.
Every week when you enter your weight and/or bodyfat, the program will tell you what to do until you reach your goal including recreating menus as necessary. Once you create the program and get menus, you can go to our recipe section on the dotFIT website to get recipes with meal preparation instructions including meal replacement recipes. There is also a complete exercise program you can use to create the proper program to accomplish your goal – and again, just answer the simple questions and your exercise program will be created. Here is a link to a 5 minute video tutorial on how to use the exercise portion: