So i've been looking for a way to drop the last 15 lbs. I started running 2years ago and lost over 30 lbs, but I want to drop 15 more by my first half IronMan. I know the paleo is all about reducing carb intake, but I want to know how that would work for someone who has to take carbs after a 2-3 hr training session. Also during my long run (say 15+ miles) I need to keep my energy up and i usually do Gu's or gluten free raw granola. Also what about the whole idea before a race (half marathon/marathon/olypmic triathlon or IronMan) having to carbo load for the long events...
My basic workout routines are:
Monday - 30-40 minute run/1-1.5 mile swim/weight training Tuesday - bike/spin class Wednesday - 30-40 minute run/weight training Thursday - bike/spin class/1-1.5 mile swim Friday - 1-1.5 mile swim/weight training Saturday - long run (10-15 miles) Sunday - weight training and swim
Once the weather gets nice Thursday nights will be only outdoor biking.
I just order the Paleo Diet for Athletes and hope that clears some things up for me but wanted to get other opinions and suggestions.
asked bySandy_11 (0)
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on April 03, 2013
at 09:21 PM
Some simple answers:
1) Low carb Paleo is NOT for endurance athletes, You will need to eat plenty of sweet potatoes, bananas, rasins and dates
2) Make your own gu...google "Homemade Gu" and choose one that includes paleo ingredients
3) Carb load, if you choose, should be done 2-4 days before the race. It is NOT a big carb meal the night before. How I do it:
If my race is on Sunday, then Sun-Wed I keep my carbs relatively low to deplete glycogen (some say this doesn't help but I do it). Thursday night I have a very heavy carb dinner (keeping within my calories for the day). Friday is basically all carbs, aiming for at least 4x my weight (lbs) in grams of carbs (180 lbs = 720+ grams of carbs). Sat I keep carbs high in the morning and afternoon then have a well balanced (a bit carb heavy) dinner at about 6. Morning of...white potato (with some sea salt, maybe almond butter) and banana.
Hope this helps!
on April 04, 2013
at 02:35 AM
On my long runs I use homemade gel that I funnel into the squeezable fruit continers that have the screw off lids. The recipe I use is molasses, honey, cocoa powder and coconut water to smooth everything out. I'll also use some strong coffee in the mix occasionally. You can hydrate with coconut water instead of sport drinks.
on April 03, 2013
at 11:21 PM
Paleo isn't about low carb intake. Low, relative to someone who eats junk food every day or eats the "food pyramid" with 15 servings of carbs per day and minimal fat or protein, but not low carb. This is a common misconception that keeps getting repeated and re-propogated. Here is an interview with Rob Wolfe that touches on this.
Endurance athletes especially need their carbs so you should have as much of those as you need. The Paleo diet would say no gluten which means no pasta, bread, etc. but there are plenty of fruits and vegetables from which you can get your carbs. If you need more, white rice is the most benign of the grains and is easy to make/find.
on April 03, 2013
at 09:38 PM
Choosing ingredients that were available to paleolithic humans doesn't necessarily mean choosing a low carb diet. I also endurance train and eat enough carbs to have the energy plus backloading carbs afterward which helps me maintain muscle mass. My personal favorite high carb source is dates.
on April 11, 2013
at 04:03 PM
Eating low carb will be what allows you to lean out-- the only way I've ever been able to lose weight while marathon training (and NOT obsessing about food) is by conditioning myself to be a fat burner. Eating fat, not carbs, is a much better (cleaner) energy source that has improved my athletic performance and effectively rules out the possibility of bonking. I think this guy writes about the science part well: http://eatingacademy.com/how-a-low-carb-diet-affected-my-athletic-performance