Paleo Diets are very popular right now, but as an athlete the Paleo Diet wasn’t really an option for me. Joe Friel, who is a respected Triathlete Coach and the author of the Training Bible Book Series is the co-author of this book so I decided to read it (other author is Loren Cordain, author of The Paleo Diet) .
I thought the book was very informative, key take away points: (this is for either very intense workouts or workouts lasting longer than 90 minutes)
- Stage I: Eat before exercising – Ideal is to eat 2 hrs before workout, lean protien and a carbohydrate (one egg and piece of fruit) – 10 mins before have a gu sports drink or banana
- Stage 2: Eat during exercising – every 45-60 mins have about 100-300 cal of sports nutrition (I know myself and about 100 cal is all I can handle at a time during exercise)
- Stage 3: Eat at least 30 minutes after exercising (the sooner the better, your body is never at a better position to take carbs to rebuild your glocogyn stores – (instead of storing it as fat) – There is a recipe in book for recovery shake – bottom line is simple carbohydrates with a high glycemic load, electrolytes and lots of fluids.
- Stage 4: Eating after Exercising – how ever long you worked out is how long this stage lasts – Focus is similar to Stage 3, carbohydrates remain important. Good choices: potatoes, yams, dried fruit especially raisins. It is also a good time to start taking in protein – look for protein that is rich in amino acids: Fish, shellfish, egg whites and turkey breast are considered good option.
- Stage 5 Eating After Exercising – this is where you go back to eating only Paleo foods: meats, fruits and vegetables
This is just a very short recap of the parts of the book that interested me the most – the book goes into a TON of detail about the Paleo Diet and the different stages of eating for peak athletic performance. I do feel like my workouts and recovery have improved sense I have been following the 5 stages of eating so I would recommend this book.