tag:blogger.com,1999:blog-7324197519565799284.post4647843652183237549..comments2023-02-28T09:33:53.048-06:00Comments on My Paleolithic Adventure: SuccessGinnyhttp://www.blogger.com/profile/07028000803712803991noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-7324197519565799284.post-18993147226722145392009-07-31T10:09:01.118-05:002009-07-31T10:09:01.118-05:00Thanks Paige! I have been meaning to pick up this ...Thanks Paige! I have been meaning to pick up this book as well. Good info!Ginnyhttps://www.blogger.com/profile/07028000803712803991noreply@blogger.comtag:blogger.com,1999:blog-7324197519565799284.post-82100466772123498752009-07-31T08:49:04.325-05:002009-07-31T08:49:04.325-05:00Hi Ginny. You may have already read this, but I wa...Hi Ginny. You may have already read this, but I was researching how to eat before long runs and found this in the Paleo Diet for Athlets by Dr. Cordain. Thought you might be interested.<br /><br />PALEO FOR ATHLETES<br />Serious athletes, however, when it comes to immediately before, during, and directly<br />after workouts, need to bend the rules of the Paleo Diet a bit since we're placing<br />demands on the body that were not normal for our Stone Age ancestors. Hour after<br />hour of sustained high energy output and the need for quick recovery are the serious<br />athlete’s unique demands. This requires some latitude to use nonoptimal<br />foods on a<br />limited basis. The exceptions may best be described by explaining the athlete’s 5<br />stages of daily eating relative to exercise.<br />Stage I: Eating Before Exercise<br />In brief, we recommend that athletes eat low to moderate glycemic index<br />carbohydrates at least two hours prior to a hard or long workout or race. There may<br />also be some fat and protein in this meal. All foods should be low in fiber. Take in 200<br />to 300 calories for every hour remaining until exercise begins. If eating two hours<br />prior is not possible, then take in 200 or so calories 10 minutes before the workout or<br />race begins.<br />Stage II: Eating During Exercise<br />During long or hard workouts and races you will need to take in high glycemic index<br />carbohydrates mostly in the form of fluids. Sports drinks are fine for this. Find one<br />that you like the taste of and will drink willingly. Realize that events lasting less than<br />about an hour (including warmup)<br />don’t require any carbohydrate. Water will suffice<br />for these. A starting point for deciding how much to take in is 200 to 400 calories per<br />hour modified according to body size, experience and the nature of the exercise<br />(longer events require more calories than short).<br />Stage III: Eating Immediately After<br />In the first 30 minutes postworkout<br />(but only after long and/or highly intense<br />exercise) and postrace<br />use a recovery drink that contains both carbohydrate and<br />protein in a 45:<br />1 ratio. You can buy a commercial product such as Ultrafit<br />Recovery™ (www.ultrafit.com) for this. Or you can make your own by blending 16<br />ounces of fruit juice with a banana, 3 to 5 tablespoons of glucose (such as CarboPro)<br />depending on body size, about 3 tablespoons of protein powder, especially from<br />egg or whey sources and two pinches of salt. This 30minute<br />window is critical for<br />recovery. It should be your highest priority after a hard workout or race.<br />Stage IV: Eating for Extended Recovery<br />For the next few hours (as long as the preceding challenging exercise lasted)<br />continue to focus your diet on carbohydrates, especially moderate to high glycemic<br />load carbohydrates along with protein at a 45:<br />1 carbprotein<br />ratio. Now is the time to<br />eat nonoptimal<br />foods such as pasta, bread, bagels, rice, corn and other foods rich in<br />glucose as they contribute to the necessary carbohydrate recovery process. Perhaps<br />the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.<br />Stage V: Eating for LongTerm<br />Recovery<br />For the remainder of your day, or until your next Stage I, return to eating a Paleo Diet<br />by focusing on optimal foods. For more information on the Paleo Diet go to<br />www.thepaleodiet.com or read The Paleo Diet by Loren Cordain, Ph.D.Paigenoreply@blogger.com