I've just started training an olympic level athlete. She's in the 69kg class. She squats 160kg, deadlifts 200kg, front squats 140kg, c&j 118kg and snatches 95kg.
She's a beast.
She trains ridiculously hard and she wants to switch to a Paleo diet and begin her CrossFit career since she missed the Olympics and it was probably her last chance to go. I've never advised anyone doing her level of training before, so I'm asking for a little help.
She trains in the morning for 2 hours, in the evening for 2 hours and then does CrossFit after that.
So she needs to eat a lot!
She takes a load of supplements. Lots of BCAAs, creatine, protein, HMB, Glutamine.. She has two more local competitions coming up in June and then she'll not be competing and she'll cut back on the supps.
Would a Primal diet/ with lots more paleo carbs (sweet potatoes/potatoes/rice) be good
asked byjoey_5 (154)
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on May 20, 2012
at 12:28 PM
I think you are on the right track... but to keep within the n=1 guidelines I'd probably start her out less on the primal side, and more on the higher-carb paleo spectrum (classic paleo + sweet potatoes). After a few weeks, introduce some dairy and see if there are any gastric negatives, if not, feel free to introduce it. Same with the rice if you feel you absolutely have to... but from a nutritional standpoint I feel potatoes are the better choice, especially colored (red/purple/orange) potatoes.
I don't personally train anyone of that magnitude, but I personally have competed nationally in strongman and I currently follow a fairly low-carb paleo template while doing Olympic-weightlifting, jumping, and throwing (for Highland games).
If I were planning on 2-a-days, I would most definitely be eating a sweet potato or two with every meal.
I can tell you, despite how well weightlifters watch after their diets, at the end of my mediocre 10-year career in strongman, my guts were an absolute wreck from the constant barrage of supplements, overfeeding, macro-targeting (adding pure corn-starch to protein shakes for PWO carbs, drinking a cup of fish oil a day, etc). 3 years of paleo later and my guts are still pretty sensitive (when I deviate). So, my recommendation is to just follow a the classic template above, making sure to restrict all grain, dairy, refined oils, refined sugars.
on May 20, 2012
at 12:59 PM
Absolutely. I would kick up the starches like sweet potato and regular with every meal along with banana. Also with that much training make sure she is getting enough sleep. Her cortisol could increase and that would decrease her performance. I would also keep grains, legumes, and dairy out of the picture. I just don't think they sit well in the digestive tract-- maybe in 2 months at the end of her training you could play with adding in some good dairy and cutting back on the supplements like creatine!