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How do I Bodybuild while eating Primal/Paleo

Commented on September 10, 2013
Created September 10, 2013 at 6:18 PM

I consider myself a bodybuilder. I lift real heavy 3-4 times a week a and play recreational softball. Ever since I switched to a paleo/primal hybrid nutrition plan I cant seem to fuel myself enough with fruits and honey to meet the demands of my workouts and grow muscle. I'm maintaining my current body composition but I feel drained, and I don't feel like I have the energy to power through my workouts like I did before. I am also struggling to recover and staying sore longer. Please Help.

3013d1b44fd7f65b4c8412f229d1d00e

on September 10, 2013
at 11:32 PM

Here's a useful article from the wonderful Lyle McDonald that may be of use to you: "4 Major Muscle Gaining Mistakes". He looks at food issues relevant to your questions (as well as other stuff).

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on September 10, 2013
at 08:33 PM

Yeah, I am a BIG fan of fermented foods--goat kefir in a PWO shake is awesome. Kimchi and eggs for breakfast=divine.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on September 10, 2013
at 08:07 PM

Don't feel weird about eating white rice, if your body can handle it. Although the Paleo community is divided about it, Robb Wolf, one of our paleo gods, supports its consumption after glycolytic workout. After a heavy deadlift or squat day, white rice does wonders.

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6 Answers

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3013d1b44fd7f65b4c8412f229d1d00e

on September 10, 2013
at 08:28 PM

You may also want to consider eating more red meat (including lamb) and less pork and chicken. You'll get more fat in your diet that way, and (good) fat can be your friend. Also, eating salmon regularly (even if canned) is another great idea.

Like others, I've found yams/sweet potatoes and plantains (love them!) to be excellent sources of carbs for me; I load up on them on my lifting days, along with protein. (Then again, I've crossed over to a LeanGains food strategy).

And this may seem like a curious suggestion, but eating fermented foods (like a couple of forkfuls of raw sauerkraut 2-3 daily) really helps me with digestion and boosting my uptake of nutrients from the foods I eat.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on September 10, 2013
at 08:33 PM

Yeah, I am a BIG fan of fermented foods--goat kefir in a PWO shake is awesome. Kimchi and eggs for breakfast=divine.

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Medium avatar

on September 10, 2013
at 07:35 PM

Thanks so much. That sounds great. Beets, plantains and winter squash never even crossed my mind but at this point I'll try anything to feel better without falling off the paleo wagon.

B2eb3ff4456b2408e6db558072e7d3f2

(414)

on September 10, 2013
at 08:07 PM

Don't feel weird about eating white rice, if your body can handle it. Although the Paleo community is divided about it, Robb Wolf, one of our paleo gods, supports its consumption after glycolytic workout. After a heavy deadlift or squat day, white rice does wonders.

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B2eb3ff4456b2408e6db558072e7d3f2

on September 10, 2013
at 07:19 PM

I powerlift 3 days a week + 1 feeder workout--I've been doing very well with recovering and strength gains by eating plantains, sweet potatoes, yam, winter squash, beets, and other root vegetables during my training days.

For the soreness--beet juice (high nitrogen veg for recovery) + epsom salt baths. Yet, I think if you incorporate more slow releasing carbs, you'll notice a difference. Or, you could also add white rice to refill your glycogen stores in your PWO meal.

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Medium avatar

on September 10, 2013
at 07:07 PM

Thanks for the feedback. Im paleo to be healthy and want to put on more muscle. I eat moslty eggs, beef and chicken breast, bacon and lean pork. Apples, bananas, pears, blueberries, coconut oil, almonds, pecans, hazelnuts, brazil nuts. Potatos, carrots, celery, kale. Almond butter. This is pretty much my foundation. I dont eat any bread and occasionally have cheese and butter with stuff. No sour cream or milk or corn syrup/artificial sweeteners. What carbs would you suggest for sustained energy.

3013d1b44fd7f65b4c8412f229d1d00e

on September 10, 2013
at 11:32 PM

Here's a useful article from the wonderful Lyle McDonald that may be of use to you: "4 Major Muscle Gaining Mistakes". He looks at food issues relevant to your questions (as well as other stuff).

0
Medium avatar

(238)

on September 10, 2013
at 06:57 PM

You seem to want to load up on Fructose which is a bad idea. More meats/fish and add some yams, sweet potato and nutrient dense veggies.

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3013d1b44fd7f65b4c8412f229d1d00e

on September 10, 2013
at 06:51 PM

You didn't say what you're eating, whether you're paleo to lose weight, gain weight, get healthier, etc., so it's difficult to offer more than generalities. Sounds, though, like you might need to eat more food, especially carbs. You may want to up your carbs generally, but especially on days you're in the gym.

You may want to research LeanGains and cyclical ketogenic food strategies, too..

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