More butter. More carbs? Try a potato or two. Paleo nutrition is flexible enough to encompass all kinds of activities without an issue, giving you room to experiment within the range of healthy foods. On an even more basic level than getting the right macronutrient ratios, optimum athletic performance requires that you eat enough , period. You need adequate calorie intake to support your athletic goals — and you might be surprised to know how much that actually is. According to the Health Calc , that woman needs over 2, calories on workout days to maintain her weight and keep performance at optimal levels.
A far cry from the , , or even calorie diets so many women are on! Men need even more. Without plowing through piles of pasta and bread, those calories might be harder to come by than you think. But it does mean that if athletic performance is a priority for you, you need to make a big effort to eat enough food. On Paleo, eating enough food means eating enough fat: take the skinless chicken breasts off your shopping list, and replace them with pork shoulder, avocados , bacon , and eggs with the yolks!
Learn Start. Paleo Keto Paleo Beginner? Protein: How Much and When? Does Protein Timing Matter? Carbs: How Much and When? In a nutshell, Paleo foods include: — Lean meats especially grass-fed animals like chicken, turkey, pork, lean beef, and buffalo — Fish and seafood — Fresh fruits. Non-starchy vegetables broccoli, salad greens, bell peppers, carrots, and squash — Nuts except peanuts and seeds — Eggs — Plant- and nut-based oils olive, walnut, grapeseed, and coconut.
Foods that are not part of the Paleo diet include: — Grains oats, wheat, and barley — Starchy vegetables such as potatoes — Dairy milk, yogurt, cheese, etc. The Paleo diet does not recommend specific amounts of foods or portion sizes, but its meals are generally higher in protein than the typical American diet.
It contains a greater percentage of calories from carbohydrates than is prescribed in popular low-carb diets, but less than the amount of carbohydrates commonly recommended by health and nutrition professionals. While the Paleo diet has gained in popularity among the general population during the past few years, it has also caught the attention of many athletes in a variety of sports.
CrossFit focuses on returning to natural, functional movement training. Athletes on the Paleo diet are advised to follow typical Paleo guidelines for their day-to-day eating, but add necessary nutrients before, during, and after workouts. Before exercise : At least two hours before exercise, the book suggests that athletes consume low glycemic index, low fiber carbohydrates and protein, plus fluids.
Closer to the start of a workout, higher glycemic, more liquid carbohydrates are permitted. Suggested pre-exercise foods include eggs and fruit but not apples, berries, dates, figs, grapes, pears, mangoes, or pineapples , applesauce mixed with protein powder, jarred baby food such as fruits or veggies mixed with chopped meats like turkey, fish, or chicken, and liquid meals.
Common pre-exercise starches such as wheat toast or oatmeal are not recommended. Sports drinks are suggested to meet this goal. After exercise : Within 30 minutes of exercise completion, carbohydrates are recommended to replenish muscle glycogen. Protein to repair muscles, fluids and electrolytes to rehydrate, and fruits and veggies to reduce acidity of body fluids are also necessary.
Non-Paleo starches and sugars are allowed at this time. Ninety minutes after exercise completion, the athlete is instructed to repeat this regimen. The amount of total carbohydrate consumed is based on body weight and exercise duration. Examples include a recovery drink containing protein and carbohydrate and a banana, or a sports drink, slice of bread with turkey, tomatoes, and spinach, and melon.
There are quite a few positives that can be attributed to following the Paleo diet. Because natural foods are the basis of the diet, it may be best for what it excludes. Fewer additives, preservatives, and chemicals that can be harmful or problematic are consumed. We also know that many Americans, including some athletes, overeat carbohydrates and fats. By limiting carbohydrate options to exclusively fruits and vegetables—no refined flours or sugars—it is unlikely athletes will overload on carbs.
And because in addition to trans fats, higher fat or heavily processed meats are avoided, the Paleo diet is reasonably low in saturated fat. Rich consumption of unsaturated fats, coupled with a high fruit and vegetable intake, can help athletes by reducing inflammation. Because Paleo carbohydrates are derived almost exclusively from fruits and non-starchy vegetables, fiber, vitamin, mineral, antioxidant, and phytonutrient consumption can be quite high.
The diet also limits alcohol consumption to less than one serving of wine per day. Cordain says that when high acid foods like cheese, grains, and lentils are consumed in excess, the body must buffer the acidic load with an alkaline base.
If there is not enough base present in the body, bone and muscle may be broken down in order to help the neutralization process. Because most fruits and vegetables have a high alkaline content and are a staple of the Paleo diet, it is thought that Paleo eating can help maintain desired acidity levels better than the current American diet can. We also know that many athletes encounter iron deficiency, which is less common with the high meat consumption component of the Paleo diet.
Even saturated fat from coconut oil and macadamia nuts can be helpful to your system, and help propel you through a workout or a game. Many who perform the CrossFit exercise program use the Paleo Diet as a way to make sure they have the energy and muscle needed to get through a routine. With the rigorous cross training involved in CrossFit, this is perhaps the number one seal of approval that should have you believing that Paleo is right for athletes.
Regardless of the sport, there is likely some element of it incorporated into a full CrossFit regimen. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International.
By Mike Samuels. Related Articles. High-Carb Myth The idea of carb-loading and eating a carbohydrate-rich diet is often promoted to endurance athletes as a way of boosting stores of muscle glycogen and increasing energy. The Importance of Fats Fats actually play a much more important role in endurance exercise than carbs do. Crunching the Numbers Nutritionist and paleo expert Robb Wolf recommends adhering to set guidelines when using the paleo diet to boost your performance.
Perfect Paleo Eating The fundamentals for paleo athletes are the same as for regular folks following a paleo plan -- lots of fruits, vegetables, meat, fish and healthy fats and no man-made foods or refined grains.
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