Hey, y'all! Christine here. I'll tell you what, it's been a HECTIC few weeks for me as I work with Pat Flynn from Chronicles of Strength to put the final touches on Birth of a Hero, Volume 2 to be released next Tuesday.
I hope y'all are as jazzed as I am about the release of Birth of a Hero! This book is an awesome compilation of the most fierce metabolic conditioning complexes, but it's not just about the "what to do." It's a wonderful explanation of the "why you should do it." It's the prescription that both myself and countless others, men and women alike, the world over have used to get and stay in absolutely amazing shape.
But that's not all! Next Thursday WeddingBellsFitness.com goes live! Wedding Bells Fitness is an online fitness program designed to help brides sculpt THE perfect body for their dress in the shortest amount of time possible with the least amount of effort required...PERFECT for the crazy busy bride-to-be. Sign up for the FREE Cast Iron newsletter here to stay tuned for all these exciting releases!!
With all this nuttiness going on here, I am SO excited to have Heather, from the outrageously beautiful, informative, and just plain smart health and lifestyle blog MultiplyDelicious.com, share with the Beautiful Strength readers some great nutrition tips for the 'Paleo' athlete and some seriously tasty recipes to fuel your training...so...
Paleo for Athletes
- Means of optimizing performance
- Methods for improving recovery
The Paleo diet is the perfect solution for both performance and recovery. Lean protein sources (such as chicken, lean beef, turkey, pork and seafood) are performance enhancing because of the large amount of Branched Chain Amino Acids (BCAA’s) which have been proven to be crucial in rapid recovery after hard training, both for strength and endurance athletes. Most of your recovery meals will start with 4-8 oz of lean proteins.
The next part in determining what is best for your post meal recovery depends on the nature of your sport. High-intensity aerobic or anaerobic sports such triathlons, running, biking, swimming, rowing, soccer, and even certain Crossfit WODs should take advantage of a period of time post-workout when the body is primed for recovery. A meal of 4-8 oz of lean protein PLUS 50-100g of nutritious Paleo-friendly carbohydrate, such as yams, sweet potatoes, squash or fruit, should be consumed within 30 minutes post-workout to optimize the repairing of muscle tissue and to ensure muscle is optimally replenished.
The amount of carbohydrate will vary based on the volume and intensity of your training. The larger you are or the harder/longer the training, the more carbohydrate you will most likely need to optimize recovery. Some athletes may find they require two protein+carbohydrate meals to optimize recovery from particularly grueling work or multi-session training days. When I was training for triathlons a few years ago on days where I was doing two sessions in a day my body needed and craved more. Meals should be built around lean protein, multi-colored, low carbohydrate density vegetables and good fats. My good fat of choice is avocado to include in meals because of its other nutritional benefits.
For sprinters and other power athletes most meals should be built around lean proteins, a variety of low carbohydrate density vegetables and liberal use of good fats. Power athletes may find benefit from a higher intake from Paleo-friendly carbs such as yams, sweet potatoes and fruit once or twice per week. This is called a “cyclical-low carbohydrate” diet and has been enormously popular with track and field athletes, football players, Olympic weightlifters and other athletes who place a premium on strength, power and exceptionally low body fat levels. To see the best possible performance and body composition, the power athlete should eat at least 1g of protein per lb of bodyweight per day.
The best way to figure out how well food works for your own performance needs I highly suggest keeping a journal where you track your diet intake and your activities on a daily basis. This will also help you to determine how your body recovers and performs.
Sample Meal Plan: The Endurance Athlete
Post Training Breakfast: (best if consumed within 30 minutes of training)
Southwest scramble and 1 cup mixed berries.
2-3 pastured free-range scrambled eggs, sweet potato carrot cakes, and breakfast sausage.
Simply Grilled Salmon over a spinach salad loaded with vegetables and avocado.
Tuna Bacon Cake, medium orange, hand full of almonds.
Grass-fed Moroccan Meatballs with Citrus Glazed Carrots and Cauliflower Mash
Sample Meal Plan: The Power Athlete
4-6 egg omelet with 1 whole avocado and 1/2 cup blueberries.
Salmon with Sweet and Spicy Rub with Cauliflower Rice and asparagus
Chicken, Kale, Sweet Potato Patties with avocado
Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds with mixed green salad with olive oil
Note: This information is for educational purposes and not intended nor implied to be substituted for professional medical advice.