PALEO FOR ATHLETES
Eating Before Exercise:
In brief, we recommend that athletes eat low to moderate glycemic index
carbohydrates at least two hours prior to a hard intense workout. There may
also be some healthy fat and protein in this meal. All foods should be low in fiber. Take in 200 to 300 calories for every hour remaining until exercise begins. If eating two hours prior is not possible, then take in 200 or so calories 10 minutes before the workout begins.
Eating Immediately After:
If you’re goal is to increase muscle mass, I would recommend a post workout shake or meal within a maximum of 30min of finishing up your exercise session, and following up with another meal 60-90min later. The post workout shake should consist of high GI (Glycemic Index) carbohydrates, protein, micronutrients (vitamins, minerals, antioxidants, enzymes, etc) and should be low in fat.In the first 30 minutes postworkout (but only after a highly intense use a recovery drink or meal that contains both carbohydrate and protein in a 45:1 ratio. You can make your own by blending 16 ounces of fruit juice with a banana, 3 to 5 tablespoons of glucose (such as CarboPro)depending on body size, about 3 tablespoons of protein powder, especially from egg or whey sources and two pinches of salt or prepare a post workout recovery meal.This 30 minute window is critical for recovery. It should be your highest priority after a hard workout.
Now, if your goal is to reduce body fat then there is a whole other side to the PWO (Post Work Out) nutrition story, and that is to not have PWO nutrition directly after a workout session, but to fast (not eat) for 1.5-2hrs after your session. The main factor to keep in mind here is what nutrition you are eating during the day, if you are providing your body with efficient amounts of protein, carbohydrates, fats and micronutrients during the day, a post-workout nutrition shake/meal isn’t all that necessary especially if the body composition goal in mind it to reduce stored body fat. I will only recommend fasting after a workout if you have an extremely good diet throughout the day (meaning you are providing your body with efficient amounts of protein, carbohydrates, fats and micronutrients), as this nutrition alone should be enough for the body to repair itself after a workout, leaving a post-workout nutrition shake/meal becoming not all that necessary, especially if the body composition goal in mind it to reduce stored body fat.If the day’s nutrition is solid, I see no reason why muscle repair and performance goals would be affected by a lack of initial post-workout nutrition. If you do not eat a good diet however, then you just won’t be fueling your body correctly for this to take place. The idea of a post workout fast isn’t to starve yourself in order to reduce your total calorie intake, the idea however is too delay the meal in order too obtain the benefits of fasting without the calorie deficit. Calorie depriving is a whole different topic all together, but in short, calorie depriving is not good for you in the long term. A 1.5-2hr fasting window after a workout will require the body to burn up energy; if there is no energy coming in through food consumption, the body will look elsewhere, and the number one place for that is stored body fat. Hence the reason the post-workout fast can be quite beneficial to those wanting to reduce body fat.
WHY IS THE PALEO DIET BENEFICIAL?
Health and fitness are not synonymous. Unfortunately, many athletes are fit but
unhealthy. Frequent illness, injury and overtraining reduce performance potential.
The Paleo Diet for Athletes significantly improves health long term. Compared with
the commonly accepted athlete’s diet, the Paleo Diet:
● Increases intake of branched chain amino acids (BCAA). Benefits muscle
development and anabolic function. Also counteracts immunosuppression common
in endurance athletes following extensive exercise.
● Decreases omega6: omega3 ratio. Reduces tissue inflammations common to
athletes while promoting healing. This may include asthmatic conditions common in
athletes.
● Lowers body acidity. Reduces the catabolic effect of acidosis on bone and muscle
while stimulating muscle protein synthesis. This is increasingly important with
aging.
● Is high in trace nutrients. Vitamins and minerals are necessary for optimal health
and longterm recovery from exercise. The most nutrien tdense
foods are vegetables and seafood. On average, vegetables have nearly twice the nutrient density of grains.
information provided by:
The Paleo Diet or The Paleo Diet for Athletes by Loren Cordain, Ph.D. &
Living Paleo
