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'Paleo Diet for Athletes'

Answered on August 19, 2014
Created September 06, 2011 at 2:10 PM

I was wondering if anyone had read the book 'The Paleo Diet for Athletes'.

I'm reading it now and loving it. I went paleo a few weeks back and its been tough. As an athlete (I'm a rower) we need all the food we can get...so when I went paleo it was a struggle. In the beginning I felt tired but continued with it and, sure enough, I started adjusting and now I feel great. The book provided with lots of info that helped.

What are you thoughts on the book?

Any other athletes feel fatigue in the beginning when you switched?

What sport do you do?

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 21, 2011
at 02:36 PM

great answer. I am now doing two in ones, with some lifting in the AM and then usually some jitsu in the evening. I'm finding that carbs in the 275-350 grams daily range is doing me well at about 173 lbs bodyweight.

Medium avatar

(3259)

on September 21, 2011
at 12:24 PM

Hockey is my core sport too. I play twice a week and hit the gym most weekdays. It took me a while to figure out what to eat for evening games. I don't IF on game days, eat a lot more, and up the safe paleo carbs a bit. Beer in the dressing room after (hey...it's hockey), GF beef and sweet potatoes with tons of butter when I get home. Also started experimenting with BCAAs pregame - we'll see how that goes.

9143379e9450c76e3246db057133833d

(273)

on September 21, 2011
at 10:07 AM

http://paleohacks.com/questions/37841/sport-and-starches-does-anyone-do-paleo-primal-like-me#axzz1Xrnn02FP

9143379e9450c76e3246db057133833d

(273)

on September 21, 2011
at 10:06 AM

Since you're an ice hockey guy like me I thought I would post a link here with some info on my experience with hockey and paleo. I posted this a half a year ago but most of it still applies. The only thing that's really changed is that I've upped my fruit consumption a bit more (largely tropical varities) and dropped the fat intake somewhat with a bit less starch to compensate. With that I've pretty much settled into what for me is peak performance both during games and during my highly anaerobic lactic acid threshold training.

D42a1f9a7a687e5354cc362d50bced56

(80)

on September 07, 2011
at 04:04 PM

Does that include commuting to work on a bicycle? (Semi-rhetorical question). I perhaps wouldn't have languished in low-carb land for so long if I'd not been put off by "if you're an athlete" and similar phrases.

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 06, 2011
at 10:37 PM

Once you reach 10+ hours of exercise a week imo

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6 Answers

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5
Af005ec9a8e028f2b04bf5367b64e0d6

on September 21, 2011
at 02:33 PM

Erik, I was/am a close-to-elite level swimmer with similar work capacity needs as rowers, so I'm not sure what level youre competing at or want to compete at, but here's my advice:

When I first started to go paleo I made a mistake of not ensuring that I was eating enough carbs. Whatever people say about it being possible to be in great shape low carb, it's not optimal for 99% of people who are putting in tons of kms of training and working at a very high intensity. If you want to be the best you can be, make sure you are eating lots of potatoes/sweet potatoes/white rice etc. especially after workouts or when you are training twice in one day. I think part of my problem was that the Paleo Diet for Athletes would tell you to just eat Sweet Potatoes or other random tubers like turnips and so I would just have like 2 sweet potatoes a day and some fruit and think I was fine. From personal experience and the experience of others, I guarantee you that you will be much better off consuming white potatoes and white rice if it helps you get more carbs in. Don't forget that a lot of the paleo advice is geared towards people who need to lose weight/get healthy, not going from healthy to being a total monster.

I also think, again from my own experience and my own understanding of how your body uses various forms of sugar/carbohydrates, that this is going to be much more helpful than trying to eat tons of fruit just because fruit is "more paleo" in some way. I limit my fruit intake, to be honest, and feel much better than when I didnt.

It can also be hard to get enough calories eating paleo if you are really trying to train at a high level, so that's another place where white rice and any form of potatoes can be helpful. Also, whey protein is great when you think you might benefit from more protein, or fast-absorbing protein at certain times. I have not experienced or heard of any negative effects of that, despite some "it's-not'paleo!" outcries.

Bottom line: Put performance above historical reenactment theory.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on September 21, 2011
at 02:36 PM

great answer. I am now doing two in ones, with some lifting in the AM and then usually some jitsu in the evening. I'm finding that carbs in the 275-350 grams daily range is doing me well at about 173 lbs bodyweight.

2
B7fe999ef83f47632f8708571c27d53d

on September 06, 2011
at 03:23 PM

The Paleo Diet for Athletes was definitely geared towards endurance (marathoners, triathletes, cyclists, etc.) athletes and not a wider spectrum of athlete.

It would be interesting if they tried to segment a wider variety of athletes and see how pre-, peri-, and post-workout nutrition would vary for each.

What I took from reading PD4A is that I should just use the regular Paleo Diet for my main meals and then do research and trial & error for what works around my off-ice workouts and when I have my beer league hockey games.

Medium avatar

(3259)

on September 21, 2011
at 12:24 PM

Hockey is my core sport too. I play twice a week and hit the gym most weekdays. It took me a while to figure out what to eat for evening games. I don't IF on game days, eat a lot more, and up the safe paleo carbs a bit. Beer in the dressing room after (hey...it's hockey), GF beef and sweet potatoes with tons of butter when I get home. Also started experimenting with BCAAs pregame - we'll see how that goes.

9143379e9450c76e3246db057133833d

(273)

on September 21, 2011
at 10:06 AM

Since you're an ice hockey guy like me I thought I would post a link here with some info on my experience with hockey and paleo. I posted this a half a year ago but most of it still applies. The only thing that's really changed is that I've upped my fruit consumption a bit more (largely tropical varities) and dropped the fat intake somewhat with a bit less starch to compensate. With that I've pretty much settled into what for me is peak performance both during games and during my highly anaerobic lactic acid threshold training.

9143379e9450c76e3246db057133833d

(273)

on September 21, 2011
at 10:07 AM

http://paleohacks.com/questions/37841/sport-and-starches-does-anyone-do-paleo-primal-like-me#axzz1Xrnn02FP

0
77877f762c40637911396daa19b53094

(78467)

on September 21, 2011
at 04:37 PM

What I got was eating sweet potatoes or yams after training. My lifestyle is very active, I do crossfit in the mornings and teach martial arts 6 days a week as my business. The time of starting paleo first couple of days was hard in training because I didn't eat any sweet potatoes but now that I do I feel great mixing it in my diet. The best thing is to have a fruit with every meal. And the best thing for an active drink would be coconut water + honey,lemon, water, and cayenne pepper mixed to wake you up with energy.

0
8c5533ffe71bd4262fedc7e898ead1ba

on September 07, 2011
at 08:14 AM

I think the main reason why PD4A was written for endurance athletes is because the "normal" Paleo diet has been very successful for other types of athletes (those focused more on strength or short bursts of power).

I was run down after 6 weeks Paleo, so I read it. Basically what I got from it was that it was fine (actually good) to eat more fruit, particularly post-workout and I now eat sweet potatoes before or after a long run (I'm a runner) and if I take a honey gel or sports drink during a marathon, I don't sweat it.

0
669790861549f3c6d54d88a65296ed19

(452)

on September 06, 2011
at 09:48 PM

I wonder when you are considered an athlete?....if you exercise for pay,if you exercise (whatever you do) 4 or more times a week?...

E5c7f14800c5992831f5c70fa746dc5c

(12857)

on September 06, 2011
at 10:37 PM

Once you reach 10+ hours of exercise a week imo

D42a1f9a7a687e5354cc362d50bced56

(80)

on September 07, 2011
at 04:04 PM

Does that include commuting to work on a bicycle? (Semi-rhetorical question). I perhaps wouldn't have languished in low-carb land for so long if I'd not been put off by "if you're an athlete" and similar phrases.

0
189b5f92563aff6742ae46ebec950977

(217)

on September 06, 2011
at 02:34 PM

I just finished reading it... majority of it I liked, but I was thrown by some of the recommendations... like cooking with Flax oil.. I would never do that. I think it's really geared towards longer endurance athletes... It's interesting to compare the themes of the book with similar books from other dietary theories... Like Thrive Fitness... I've been eating Paleo for a little over 2 weeks and def felt fatigue in the beginning... sluggish, but now it's starting to work itself through and I feel great... stronger, more focused. I train in an MMA gym mostly.... muah thai fighting.

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