Paleo Diet for Runners & Triathletes

PALEO DIET FOR TRIATHLETS & RUNNERS NUTRITION

WHAT IS THE PALEO DIET?

"The Caveman Diet" A paleo diet is made up of lean meats, fish, fruits, vegetables, nuts and seeds. The idea is these foods were obtained by hunting and gathering, just like the cavemen used to do. Does it work?

DOES PALEO WORK FOR ATHLETES?

Does it work for endurance? Short answer: Yes Medium answer: You just have to be creative Long answer: Next slide

Does it work for endurance? Cont. Paleo focuses on eating whole foods, no sugar. Both are keys in 'fueling' your body vs just 'feeding' your body. Whole foods = quality nutrients required for endurance racing.

What about carbs? The biggest complaint that runners and triathletes have about paleo is it’s lack of complex carbs (i.e. bread, rice, pasta, etc.). But even without those, there are plenty of acceptible (and equal quality) substitutes.

Great carb options: Plantains, Yams/sweet potatoes, Parsnips, Onion, Beets, Carrots, Butternut squash, Spaghetti squash, Turnips, Pumpkin amongst others.

Hidden carbs There are also carbs hidden away in vegetables like broccoli, bell peppers, kale, tomatoes, cabbage, cucumbers, radishes, and dozens more.

How much to eat? Interestingly enough, paleo (unlike something like zone dieting) doesn’t put a restriction on the amount of food you can eat, so long as you avoid certain foods, and eat only others.

How to figure out how much? For most all athletes, it’s recommended to start with the standard 3-4 mid-sized meals a day. One as soon as you can to waking up, 2 in the middle of the day, and one at least 2-3 hours before you plan to go to bed.

WHAT ABOUT BARS AND GELS?

Race day supplements If you’re looking to qualify for Boston, or complete your first Ironman, or anything in between, you may be relying on energy gels to get a quick boost of carbs & sugar during extreme training sessions.

80/20 You’ll often hear of the 80/20 rule when it comes to dieting (80% dead on, and 20% little relaxed), gels and the like fall into the 20% (so do the occasional double cheeseburger, it’s ok, I won’t tell…).