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Paleo Diet for Athletes

by Georgia Ede
Published: Last Updated on

Carbohydrates in the paleo diet for athletes?

In the post dedicated to: The Paleolithic Diet we have seen what are the basic foundations of this diet for the general population. If you haven’t read it yet, you can’t miss it. This diet is based on a balanced and healthy diet, but of course… for an athlete, a series of adaptations must always be carried out to meet the athlete’s special needs.

The Paleo Diet is very rich in fruits, vegetables, nuts and proteins , but for an athlete, it may be possible to fall short when it comes to meeting certain energy needs, so some slight modifications should be made to adapt to the particular needs of the athlete.

For a sedentary person or with little activity the Paleo Diet is a very beneficial diet , for a person who practices sports of course it is also, but due to their energy needs we need a small adaptation, which is to supplement this diet with more carbohydrates.

Carbohydrates in the Paleo Diet

A sufficient consumption of carbohydrates ( here you can see the types of carbohydrates that exist ) is essential to maintain health and sports performance. Carbohydrates are the fuel our body needs and with which we obtain energy. Energy accumulates in our muscles in the form of glycogen. Thus, if glycogen stores are depleted, fatigue appears.

Therefore, good glycogen reserves are essential to be able to carry out quality workouts and to avoid being empty of strength in high intensity competitions.

It must be taken into account that if we maintain a high level of training and intensity for a time and the carbohydrate content in the diet is low, an imbalance will occur that will lead to an overtraining syndrome leading to injuries and other problems.

How to plan the Paleo Diet?

The paleo diet is not classified as a low carbohydrate diet but the Paleodiet did not eat bread, pasta or cereals and this restriction means that you will eat fewer carbohydrates on the Paleo diet than on a typical Western diet.

The general consumption in the paleodiet is 35% carbohydrates, 20% proteins and 55% animal fats, while the recommendation for an athlete’s diet is around 50 or 60% of the total calories in carbohydrates to improve athletic performance.

The carbohydrates are the major source of energy in your body for the development of high – intensity exercise, and although you can adapt to some extent to use stored fat as fuel, this is only possible for a limited time.

If you are an athlete concerned about your health and improving your performance, perhaps the book that was published in 2007 entitled ” Paleodiet for athletes ” could be of great help or guide , its authors are Loren Cordain (nutritionist) and Joe Friel (coach of athletes) , this book is a guide to improving health and athletic performance using the dietary principles of our Stone Age ancestors.

For decades, coaches, athletes and sports scientists have advocated eating too many carbohydrates and also supplementing diets with commercial products to enhance athletic performance, a trend that has mistakenly neglected the healthy fresh foods that were consumed in that Paleolithic era.

By studying the diets of our ancestors as well as those of today’s top athletes, the authors show how runners, cyclists, swimmers, triathletes and distance runners can achieve great results just by making a few simple changes to their diet. It gives specific advice on what to eat before, during and after a training session or competition , and also includes tasty recipes loaded with energy and made with natural ingredients.

What modifications to make to adjust the paleo diet?

Actually, the paleo diet can be adapted to your needs by increasing the consumption of carbohydrates so that your body has a greater energy intake to be able to develop sports activity . A higher consumption of carbohydrates will not distort the principles of the Paleo diet since they will be compensated with a high level of physical activity that will balance the balance between energy intake and caloric expenditure, so we will remain in the same weight and we can do sports without problems, ensuring that we have a correct energy level available for our body.

Remember that you can include in your diet different types of carbohydrates according to your needs at all times, if you need quick energy available, opt for simple carbohydrates, while if you want to have energy for a long time you should opt for carbohydrates. slow release carbon.

Remember that proteins are essential for proper training, but that you must combine their consumption with an adjusted intake of carbohydrates. Find out everything you need to know about proteins here. You should not forget that carbohydrates are very important for the proper functioning of the body, here you can see that there are diets that suppress the contribution of carbohydrates , but is that healthy? Not really, and if you practice sports even less, discover everything you need to know about low-carbohydrate diets . For all this, we advise you that if you practice sports, you increase your carbohydrate intake following the Paleo diet,With this you will achieve a balanced diet with which your sports performance will increase .

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