Paleo Diet For Athletes
Acclaimed nutrition researcher and author of The Paleo Diet, Loren Cordain, Ph.D., is the creator of The Paleo Diet for Athletes. In this book Cordain offers a program for athletes that is based on the diet that was followed by our Stone Age ancestors.
Cordain explains why the typical diet that is recommended for athletes actually has negative effects on performance, recovery and health. He proposes that a Stone Age diet has many beneficial effects for athletes and supports his claims with extensive scientific studies.
Paleo Diet For Athletes Basics
The basic approach to the Paleo Diet is to eat the foods that humans would have consumed prior to the introduction of agriculture. This includes lean meat, fish, nuts, seeds, vegetables and fresh fruits.
Cordain recognizes that endurance athletes require a higher intake of carbohydrates in order to replenish fuel stores after a long and intense workout. As such the program for athletes makes changes to the basic program to allow the intake of some foods that are not included in a Paleo Diet.
The major adjustment to the program is that certain high glycemic index carbohydrate foods are included during the immediate post-workout period. For the remainder of the day the dietary pattern is the same as the general Paleo Diet program.
The Paleo Diet For Athletes outlines five periods of the day in relation to the training schedule of the athlete and explains the nutritional goals of each stage.
- Stage 1 – Eating Before Exercise
- Stage 2 – Eating During Exercise
- Stage 3 - Eating 30 Minutes Post Exercise
- Stage 4 – Short-Term Post Exercise
- Stage 5 – Long-Term Post Exercise
For each stage he outlines in detail the specific foods to be eaten and amounts to be consumed as well as the recommended nutrient composition of the meal.
Fresh fruit and vegetables, lean meat, buffalo, venison, ostrich, chicken breast, turkey, omega 3 eggs, salmon, trout, mackerel, shrimp, oysters, mussels, walnuts, macadamias, sunflower seeds, sesame seeds, avocado, olive oil, canola oil.
Sample Diet Plan
|Immediately After Exercise|
Smoothie made with pineapple juice, blueberries, glucose and protein powder.
|Short Term Post Exercise|
Zesty grilled turkey breast
|Long Term Post Exercise|
Buffalo steaks with mushroom sauce
The Paleo Diet for Athletes is written with the competitive endurance athlete in mind and assumes that readers are already actively involved in an intense physical exercise program. A section is included that helps athletes to recognize the signs of overtraining as well as how to prevent and treat this condition.
Costs and Expenses
- Specifically targeted to suit the needs of endurance athletes.
- More flexible than the basic Paleo Diet.
- Based on scientific research and exercise physiology.
- Outlines the use of supplements to improve athletic performance.
- Includes recipes.
- Many foods must be eliminated including grains, legumes and dairy products.
- Not written to suit the diet and fitness needs of the general population.
- Does not provide specific recommendations for strength athletes.
- Does not include a meal plan.
- Recommends the use of canola oil, which some experts believe may have adverse health effects.
The Paleo Diet for Athletes will most appeal to competitive endurance athletes or members of the general public who are regularly engaged in long or intense sessions of endurance exercise such as jogging, cycling and swimming. Dieters who do not fall into this category will probably benefit more from the information in the general Paleo Diet program.
Nonetheless, for its target audience, this book offers unique and detailed information that may assist endurance athletes to improve their performance, enhance recovery and increase general wellness.