What to eat before/after sports?

Answered on August 19, 2014
Created November 07, 2012 at 4:48 PM

I'm new to paleo, so I'm quite confused on the issue. I've stopped my sports for a bit to let my body get used to paleo and I need to shed some weight, and I couldn't ride my bike/run before without carbs.

When I've finally lost the weight I want to (by going low-carb and doing HIIT 3x per week, if that works?) I'm going to start my cycling and running again. The thing is, I have no idea how to eat.

I could potentially be training 3-4x per week and racing 1x. So I need to fuel for the training and racing, and recover. But do I use carbs? Say potatoes, rice or oats. Or do will protein and fat be ok? Could I ride a 1 hour race on eggs and bacon? And how do I recover after?

Once I've lost the weight, hopefully my body will be able to handle carbs more easily. However, I need to know how to prepare for this. Any athletes out there who do running/mountain biking?

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on November 07, 2012
at 04:51 PM

Paleo does not mean low carb and I think that including a moderate amount of carbs can be very beneficial to endurance activities. I am a distance runner and I usually keep my macronutirient ratios around 45/35/20 carbs/fat/protein. This seems to work the best for me and my running has actually improved on this diet. I get my carbs from smoothies, fruit, yogurt, sweet potatoes, veggies, sometimes rice or oats (but I use small quantities and not daily).


on November 08, 2012
at 02:03 PM

Consuming Carbs do not equal instant weight gain. Over consumption of any macros will add weight gain. Eat your carbs pre, intra and/or post workout windows. Experiment and adjust to your needs and tolerance.

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