Paleo Diet for Races/CrossFit

The Paleo Diet for Athletes

By Loren Cordain and Joe Friel

(notes by Harj)

These notes were taken by me to prepare me for my upcoming sprint triathlon. I’ve been Paleo’ing for two weeks and didn’t know how/what to eat before/during/after my races since I’ve changed my diet so drastically. It applies to CrossFit workouts too.

Take what you like, but understand that it’s designed for people who are already Paleo-ers. We’ll see if I’ve Paleo’d long enough for this to work!

RACE WEEK:

Å No major changes, decrease food volume as training volume decreases

DAY BEFORE RACE:

Å Increase fruits such as bananas, peaches, cantaloupe, watermelon and vegetables such as potatoes, sweet potatoes and yams

Å Snack on dried fruit

Å Have protein and fat with EVERY meal

Å Decrease fiber

Å Sprinkle a little extra salt on your food

Å NO PASTA PARTY!! (No beer either, Harj!)

MORNING OF RACE:

Å Eat 200-300 cal/hour prior to exercise depending on your body size, last night’s meal, etc.

Å Don’t eat less than 2 hours before the race.

Å Eat mostly carbs with low glycemic index like bananas, peaches, watermelon, etc (not apples, berries, grape-too much fiber)

Å Low fiber, include protein (eggs, baby food! fruit/protein shake, sports bar w/ protein as a last resort)

Å Hydrate or die

o Coffee/tea okay, fruit/veg. juice (apple, tomato, orange)

o WATER!!! (only water <1 style="">

Å Gel 10 min before race start with 6-8 oz water

DURING RACE:

2 – 90 minute event-

• Water or sports drink. No need for gel if you ate a good breakfast/dinner the night before

90 minutes – 4 hour event-

• Drink sports drinks with CHO and sodium ~ 24 oz/hr (Accerlade a good choice due to CHO/Protein ratio). Malodextrin/glucose = good Fructose = bad. or…..
• Gel w/water 6-8 oz/100 calories
• No solid foods
• Take in ~ 200 calories/hr depending on intensity, body size …..
• Caffeinated drinks/gels = ok. May increase use of glucose during exercise. Not much evidence to prove one way or the other.
• Replace sodium

POST-EXERCISE:

Eat within 30 minutes post-exercise. Timing is critical. Body is most receptive to nutrition intake at this time.

1.) Replace Carbohydrates:

• High-glycemic index foods (potatoes, rice, grains! Or fruit, fruit juices)
• 0.75 gm CHO/lb. body weight
• Best in liquid form for quick absorption

2.) Rehydrate:

• ~ 16oz/lb lost during exercise

3.) Repair damaged protein with Amino Acids:

• Protein recovery drink (like Accelerade) with 4:1 or 5:1 CHO:Protein.

Egg white or whey protein is best.

4.) Replace electrolytes, mainly Sodium:

• Fruit juice w/2-3 pinches of salt (frozen apple juice and cantaloupes are naturally high in Sodium)

5.) Decrease acidity of body fluids:

• An increase in acidity = increase in Calcium and Nitrogen loss (you end up peeing off bone and muscle, ewww gross!!)
• Eat high alkaline fruits/vegs. like raisins, bananas, spinach, carrots, potatoes, etc.

**This book includes more info on long-term post-exercise eating, longer races, supplements, recipes, etc. If you’re interested it costs about $10 on Amazon!