What Is Paleo Diet For Athletes: Meal Plan Benefits And Recipes

For millions of years, humans have been hunter-gatherers. Food that was consumed was what could be easily obtained in the natural environment. The diet of our ancestors revolved around meats, eggs, fruits, vegetables, nuts, and fish. These foods are high in fats and proteins and low in carbohydrates; and are greatly advocated for the athletic discipline.

The Paleo diet or the Paleolithic diet or the caveman diet or the hunter-gatherer diet, is a nutritional plan that is based on the ancient diet that was consumed by our ancestors: wild plants and animals that was easy to find.

The contemporary Paleo diet comprises of eggs, fish, grass-fed meats, lean meat, fruits, vegetables, and nuts. It eliminates refined foods, processed foods, grains, milk and processed oils altogether. Natural and wholesome foods are the mainstay of the Paleo diet.

Paleo Diet For Athletes Meal Plan

For athletes, the Paleo diet helps to keep the body in harmony with nature by imitating our Paleo ancestor habits.

  • The main focus of an athlete’s diet is usually carbohydrates, but the Paleo diet for athletes has precise and explicit guidelines for the consumption of carbs.
  • You must consume low to moderate glycemic index carbs before an intense workout session and preceding long athletic competitions, and have a carbohydrate-protein meal 30 minutes after the workout or the competition.
  • The diet restricts intake of bread, pasta, bagels and rice, however, for extended recovery the Paleo diet will permit these foods in moderate quantities.
  • The Paleo diet stresses on eating natural foods that allow our body to use fat and carbohydrates as the primary source of energy. These foods are those that were consumed by our ancestors in the Paleolithic era: eggs, lean meat, vegetables, and fruits.
  • For athletes, the year round protein intake ought to be 20 % – 25 % of the total calories; carbohydrates and fat consumption depend on the training routine.
  • For the athlete’s general training period, fat calories must provide 30 % of the total calories and carbohydrates should provide 50 %.
  • During the peak training period, there is a greater demand for carbs, consequently, 60 % of the calories should be obtained from carbohydrates and 20 % from fat.

Paleo Diet For Athletes Recipes And Benefits

The following recipes and quick serve ideas are great to incorporate in to the Paleo diet; they can be had for breakfast as well as the main course:

  1. Banana and almond pancakes.
  2. Chicken stir fry for breakfast.
  3. Eggs with avocado and salsa.
  4. Sausage stir fry.
  5. Sweet potato, bacon and egg salad.
  6. Zucchini fritters.
  7. Steak and eggs.
  8. Scrambled eggs with vegetables.
  9. Smoothies.
  10. Fruit salad with cinnamon.

Benefits Of Paleo Diet

The Paleo diet offers several remarkable health benefits for athletes; these are:

  • For an athlete, nutrition and diet play a pivotal role to in order fuel the strenuous and rigorous workout sessions, training and competitions, and to encourage quick recovery and healing. The Paleo diet helps athletes to perform at a high level; the diet helps boost energy levels and perks up tolerance levels appreciably.
  • The diet promises numerous performance benefits.
  • The Paleio diet helps lower body acidity; this in turn, reduces catabolism, which helps enhance anabolic function and muscle development.