The Paleo Diet Meal Plan For Athletes

Paleo Recipes :

The paleo diet meal plan for athletes is a plan based on foods that make up the Paleolithic diet, with a few minor changes. But first, we should cover what the paleo diet is all about.

The Paleo Diet Meal Plan For Athletes

The Paleolithic diet, popularly referred to as the caveman diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that the human species consumed during the Paleolithic era - a period of about 2.5 million years duration that ended nearly 10,000 years ago with the introduction of agriculture. Based upon commonly available modern foods, the modern paleo diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts, and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.

The paleo diet was first popularized in the mid 1970's by gastroenterologist Walter L. Voegtlin, and has been promoted and adapted by numerous authors and researchers in several books and academic journals. Paleolithic nutrition comes from the premise that modern humans are genetically adapted to the diet of their ancestors, and that since human genetics hasn't really changed since the introduction of agriculture, that an ideal diet for human health and well-being is one that mirrors this ancestral diet.

The Paleolithic diet is a modern dietary regimen that seeks to copy the diet of hunter-gatherers of the pre-agricultural era. The Paleo Diet consists of foods that can be hunted or fished, such as meat and seafood, and can be gathered, such as eggs, fruits, nuts, seeds, and vegetables, just to name a few. Foods to be avoided include grains like wheat, corn and oats; vegetable oils and margarines; legumes like soy, peanuts, and lentils; sodas, sugar, and fruit juices; dairy products; and processed foods and preservatives.

For the most competitive athletes, however; they need to slightly bend the rules of the paleo diet. After all, they are placing demands on their bodies that our caveman ancestors never even dreamed of. High sustained energy output, followed by the need for quick recovery, requires some latitude. The latitude needed can be outlined while describing the athlete's 5 stages of eating as related to exercising.

Stage 1: Eating Before Exercising: We would like athletes to eat low to moderate "glycemic index carbohydrates" at the very least a couple of hours prior to a strenuous or long workout or race. Some fat and protein may be consumed in this meal. All foods should be low in fiber. Take in 200 to 300 calories for each hour remaining until exercise begins.

Stage 2: Eating During Exercising: If you are participating in long or hard workouts and races, taking in high "glycemic index carbohydrates" through fluids is what we recommend. Sports drinks are excellent for this. Anything that will last less than an hour you're better off just drinking water. When deciding how much to consume, 200 to 400 calories per hour is a good starting point.

Stage 3: Eating Immediately After: The first 30 minutes post workout and post race is the most critical for recovery. This should be your highest priority at the conclusion of your physical activity. As such, a recovery drink that contains both carbohydrate and protein in a 4-5:1 ratio is recommended. 16 ounces of fruit juice with a banana, 3 to 5 tablespoons of glucose, about 3 tablespoons of protein powder, and 2 pinches of salt would be ideal.

Stage 4: Eating For Extended Recovery: For the next couple of hours continue to focus your diet on carbohydrates. This would be the time to eat non-optimal foods such as pasta, bread, bagels, rice, corn and other foods rich in glucose.This is necessary for the carbohydrate recovery process. Raisins, potatoes, sweet potatoes and yams would also be a good choice.

Stage 5: Eating For Long Term: You should return to eating a Paleo diet by focusing on optimal foods to recover for the remainder of the day.

The paleo diet is a natural, very simple way of eating that promotes dramatic health benefits and weight loss results you will never achieve from any other diet, weight loss program or fad diet you may or may not heard about. Following this diet you could achieve the best health of your life, be in the best shape in your life, and experience more energy than ever before!

However; this dietary approach is not without controversy. Some nutritionists and anthropologists suggest that this may be a fad diet. Some researchers dispute the underlying evolutionary logic. They have also disputed certain dietary recommendations and restrictions on the grounds that they provide no health benefits and may actually pose health risks.

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What You Need to Know About the Paleolithic Diet

Paleo Recipes :

The Paleolithic diet, or Paleo diet as it is commonly referred to, is a diet that contains only natural foods that aim to help you achieve great health. The diet is also called the 'Stone Age' diet and it is a nutritional plan based on the assumed ancient diet of wild plants and animals that were consumed by humans during the Paleolithic era. The diet mostly consists of meat and eggs as the key components. The animals from which the meat and eggs come from should have been fed on a completely natural or organic diet. For example, an egg should be from a fowl that is fed on greens, insects, grains, etc. Cattle should have been fed on green pastures and fish must be wild and not bred in human-run fish colonies. The Paleo diet is not just a diet but also a lifestyle that encourages natural living that is in harmony with the environment.

What You Need to Know About the Paleolithic Diet

The Paleo diet was popularized by a gastroenterologist named Walter L. Vorgtlin in the 1970s, and was named so because it includes food that was most available during the Paleolithic era. This diet is not just based on copying what humans ate in the Paleolithic era, but also on real non-partisan science and evidence. The food that our ancestors consumed made them stronger, slimmer, taller and faster than we are. The Paleolithic diet contains all the major dietary components that is proteins, fats, vitamins, carbohydrates and antioxidants. The diet insists that all vegetables should be eaten raw. The Paleo diet eliminates potatoes, starchy tuber beans and other legumes as they can not be eaten raw. A paleolithic diet allows all fruits and their juices but in small quantities especially for those who want to lose weight.

All nuts and seeds except peanuts are allowed in the 'Stone Age' diet. The reason why peanuts are not allowed is because they are legumes. Unsweetened almond milk and coconut milk are used in the diet to substitute dairy products. Oils extracted from plants such as olive oil, nut oils and flax seed oils are also allowed into the diet. You can also include fish oil supplements in the diet. Organ meats and bone marrow are also acceptable in this diet. Consumption of grass-fed meats is not restricted. The grass-fed meat is required to provide the right Omega-3 balance from the plants. In the Paleo diet, Omega-6 is generally obtained from seeds. As a general rule the Paleo diet does not allow adding salt to food. Spring water and coconut water is recommended as the best beverage but if you want caffeine, organic green tea is allowed.

The only sweetener that is considered paleolithic is raw honey which should be consumed in limited quantities. You could also use coconut palm sugar but if you are able to avoid all sweets, the better. Food should only be eaten when hunger pangs strikes. This is based on the argument that our ancestors hunted and gathered food only when they were hungry. Proponents of the paleolithic diet argue that people who feed on traditional diets that are very similar to those of the Stone Age, are free of lifestyle diseases. This diet has been criticised on the basis that it can not be adopted globally. This is a valid argument, however it does not stop each individual from adopting the Paleo diet themselves and gaining the health benefits from it.

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Paleo Cookbooks

Paleo Recipes :

Paleo Cookbooks are a great way to help you cook and live a healthier life. The Paleo style of eating that we speak of comes from the Paleo period in which there people at only certain ways and certain things. We will go further in depth in this article as we discuss the Paleo Diet and Paleo Cookbooks.

Paleo Cookbooks

The ideo behind the Paleo style of eating and dieting is that by eating foods provided by mother nature, foods that were available to our hunter gatherer ancestors, foods which are basic to our biology and our digestive system that we will not gain weight and that we will have a well rounded diet that helps support a healthy digestive system.

Some of the foods that you would not find in Paleo Cookbooks would be recipes that include grains, potatoes, lentils, rice, dairy, preservatives or any processed type sugars. Foods that you would eat on this type of diet would be a balance of meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruit, berries, mushrooms, and other similar type items. We would also suggest that you do not add salt to anything on this diet and just stick with the natural salts and sugars that are already in the foods that we have chosen for you.

Just remember when searching for Paleo Cookbooks you want to be able to find recipes that fit your dietary needs as well as that will cure your daily appetites so you are not starving all of the time.

Just check out our Paleo Style Blog below for more info how to cook and eat Paleo Style.

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Paleo Diet Cooking

Paleo Recipes :

What exactly can make an effective paleo diet program recipe? Certainly the most important rule would be that it adheres to the concepts of the paleo diet. The next rule is that it should taste good. The third and final rule is that it must be simple and easy to make.

Paleo Diet Cooking

The principle of the paleo diet, which you might or might not be by now informed about, is the foregoing of grains and sugars, and any farming products that our ancestors didn't have accessibility to. This narrows the number of possibilities somewhat, given that we're not able to use any pasta, flour, bread, or spuds. Yikes, that's a great deal of my favorites! The simple truth is, you cannot swap these types of starchy goods well, so don't try for the present time. We will create meals that consist of a protein, and an abundance of veggies. The benefit to eradicating the starchy carbohydrates is the fact that concerning oneself about exclusively consuming low-fat portions of animal products is no longer required.

To begin we need to select a protein source, mainly meat, fish, or eggs. For meats, preferably you should opt for grassfed beef, poultry, or wild game. For fish, you want to stick with the fatty variety and ideally wild. There are various strategies to cook a meat, but when the weather is nice, why not grill?

If you're making food indoors you will need some kind of cooking fat. There are many cooking fats you're able to use along the lines of oils, lard, butter, ghee, and even stored bacon fat. A pair of oils that adhere properly to the nutritionary demands of any paleo eater are coconut oil (genuine, not refined) and olive oil. These oils usually are acceptable for sauteeing, and coconut can be utilised at high temperatures, but lard could be a better alternative. Butter ought to if at all possible be of the grass-fed type relating to the improved amount of Omega3 and Omega6 fats.

Regarding fixing a steak, keep it simple. You can create a paleo-friendly marinade and allow the steak to soak in it for 24-48 hours max first. When it's supper, simply place some fat (I prefer butter) in the skillet and toss a bit of spice onto the steak (Montreal Steak is good), and do a couple of minutes on each side. For fish, I usually cook it in the oven with some fresh lemon juice, garlic clove, and butter. There are many, many, recipes you can make with chicken but grilling it with a nice barbeque rub generally seems to work well.

That's one piece, now we have got to do the vegetables. You can stick to the all-time standard, the salad, or choose a more cooked variety. In the summer I often opt for a salad, once it gets cold out I'll cook some veggies on the stove. Green beans and asparagus are two of my favorites because you can fix them just like a piece of meat on the stove, with a little bit of oil and spice. Asparagus also works well on the grill, along with bell peppers.

Well, that's the plan. As you lock down some simple recipes for yourself you can expand your arsenal, but just remember, it doesn't have to be complicated.

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The Importance of a Paleo Diet Eating Plan

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Are you someone who is not very new to dieting? Probably, you are one who has already tried several diets before but ended up cheating - or most likely, just quit. It is also possible that you are someone who is just starting to check out what the best diets available out there are. However, just like many, you might find yourself apprehensive and doubtful of how can you actually keep up with the diet. Are you determined enough or, at least, knowledgeable enough? If you are thinking of going for the Paleo diet plan, you should ensure that you know everything there is to know about the diet. And eventually, you should research well on how you can come up with a Paleo diet eating plan that you can keep up to.

The Importance of a Paleo Diet Eating Plan

One of the common problems that dieters face is the mere fact that they do not completely know what they're getting themselves into. Most would just start on a diet thinking that they already know everything but end up being sidetracked from their goal little by little. Most often than not, quitting is a result of an ineffective planning of meals. At some point, dieters would find that they have nothing to eat for a meal time and because they are already hungry, they would eat what food is available - with the promise that they will catch up next time. However, if such happens again, they will just realize that they are being distracted farther away from their goals. This will eventually push them to quit dieting and just go back to their old eating habits.

Moreover, "cheating" every once in a while is not totally wrong. You may have social gatherings to attend to which may obligate you to eat foods not recommended in the Paleo diet. But, as much as possible, you should plan your meals on regular days. Even if you would need to cheat, you should also ensure to watch what you eat - try to balance everything that you will put on your plate. Although you may cheat at times, it does not mean that you are allowed to binge.

In order for you to stay away from distractions as much as possible, it is best for you to plan your meals a week ahead. You can check out different Paleo recipes online or base your meals on sample Paleo meal plans. This way, you can prepare your foods accordingly - you can bring your homemade lunch in the office, snack on healthy fruit dices or nuts and drink a moderate serving of fresh juice. Moreover, if you are to attend a party on the weekend, set your mind on making a balanced plate and go back to your meal plan the day after the party.

For you to succeed in the Paleo diet and for you to reap its health benefits, it is absolutely necessary to take the time and plan your Paleo meals appropriately and strategically.

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How Easy Is It to Make a Paleo Meal?

Paleo Recipes :

Paleo meals are very easy to make which is why shifting to this diet is not an extraordinary transformation. Preparing a Paleo meal is not far from preparing a regular meal, the only difference is in the ingredients that you use but once you already have Paleo foods and have gotten rid of what is not allowed in the diet, you will have a much easier time.

How Easy Is It to Make a Paleo Meal?

One of the things making the Paleo diet so easy is that there is no need to count or measure anything. Just as long as your pantry is stocked with Paleo foods and ingredients, it will be just like preparing a usual, traditional meal. Stocking your pantry with Paleo approved foods and getting rid of those that aren't allowed is one way to keep yourself on the track of a Paleo diet. This means that you won't have to resist temptations nor commit the mistake of eating what is not allowed in the diet.

Here are some tips when preparing Paleo meals:

Salads - salads are very easy to make, they do not require much skill and they are really fast to prepare, too. If you want a fresh garden salad, you don't need to cook anything. All you have to do is chop up vegetables, whip up a dressing, toss them together and you've already got yourself a healthy meal.

If you want a meal but you don't feel like a salad is enough; you can grill, bake or sauté some white chicken meat to make your meal heavier. If you want some extra crunch, you can even add some nuts to your salad to add some texture.

Entrees - The possibilities of a Paleo entrée are just as diverse as your usual non-diet entrée. As we have discussed, just as long as you have a Paleo-proof pantry, your culinary imagination can take you everywhere. One of the easiest entrees to prepare that doesn't need chef skills is vegetables with meat, chicken or fish. You can bake, pan-fry, grill; or in the case of fish, steam these sources of protein with some herbs and spices to taste. Then all you need to add are steamed or sautéed vegetables and you've got yourself a meal good enough to be served in restaurants.

Paleo entrees are not limited to only these. You can do as much in the Paleo diet as you can in the traditional culinary world.

Desserts - A Paleo dessert definitely consists of some or a kind of fruit. It can even be as simple as serving mixed fruits with some sauce like berries with wine reduction. Fruits alone are already desserts because they are sweet and can cleanse the palette after every meal. If you find this boring, you don't have to worry because Paleo desserts are just as interesting as the desserts that you find in pastry shops. There are more interesting and complex desserts that you can find in Paleo cookbooks or on the internet.

Paleo recipes are not limited to the ones discussed above. There are recipes all over the internet and in Paleo books as well. As I have said, the possibilities are endless so enjoy exploring the culinary world of the Paleo diet.

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What Is the Paleo Diet? The Principles That Will Lead You to Success

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You must have heard about the Paleo diet, a.k.a. Blueprint Diet, a couple of times before but it is possible that you are not still sure of what really is and how can you apply it in your own lifestyle. You might also wonder how can it actually benefit you - what is its edge over other diets out there? The answers to these questions will be elusive unless you find the answer to one simple question: What is the Paleo Diet?

What Is the Paleo Diet? The Principles That Will Lead You to Success

The Paleo diet, also referred to as the hunter-gatherer diet or simply as the caveman diet, is one that recommends eating only those foods that was readily and naturally available to the humans that lived in the Paleolithic era. In this period, the humans hunted and gathered they food - they did not farm and they moved from one place to another. Typically, they would stay in a particular area until the food sources become scarce there.

As you would have already imagined, their diet was composed of meat from animals that can be hunted and killed with the use of their simple weapons, eggs, fruits, vegetables, nuts and seeds that can be gathered from the fields and forests. Moreover, since they did not know how to grow and breed poultry on their own, the quantity of eggs is limited. Fruits, vegetables, nuts and seeds were regular staples because of its abundant availability. Meat is a key part of the diet but since animals still need to be hunted, the men had to work hard just to bring back fresh meat to their families.

If you are interested in following the Blueprint diet, you should always remember three important principles or concepts:

• Humans during the Paleolithic era did not know how to farm. Thus, following the Paleo diet requires the reduction if not total elimination of carbohydrate intake especially if it comes from processed food sources (rice, grains, cereals, etc). This diet, to be successful, should only include fresh produces that can be eaten in its original or raw form.


• The cavemen did not have means of refrigerating or preserving their food. Thus, a Paleo dieter must consume fresh foods - no packaged and preserved ones.


• The concept of using fire for cooking is very basic at that period of time. When the cavemen used heat to cook their food, the cooking style was limited to slight grilling. As much as possible, it would be best to eat fruits, vegetables, nuts, seeds and eggs in its raw form. Meanwhile, meat can be slightly cooked or grilled.

Although the Paleo diet seems to be different from other diets nowadays in more ways than one, you should consider how healthy and strong the cavemen were. Blueprint diet, combined with regular exercise (the cavemen walked, hunted and gathered back then - a great way to exercise), can really make for a strong and healthy body. Moreover, although the foods allowed in the Paleo diet is pretty limited, you can still enjoy great Paleo meals. What sets humans today apart from the cavemen during the Paleo era is the fact that they can already come up with great recipes even with limited ingredients. So, indulge yourself and try to learn more about the Paleo diet for you to reap its benefits.

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