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==== ====Hello from ====Athletes looking for a way to maximize their training re...
a net metabolic alkalosis." The foods commonly eaten by Americans are acidic. To neutralize anacidic diet, the body breaks...
Avocado - 85gAlmonds - 45gRed onion - 29gLemon juice dressing - 31gSteamed broccoli - 468gLean beef sirloin tip roast - 23...
conducted over years, also dispel the persistent myth that low-carbohydrate diets are deleteriousto health. All of this da...
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The Paleo Diet Nutritional Lifestyle


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Information about weight loss & diet tips focusing on the Paleo Diet.

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The Paleo Diet Nutritional Lifestyle

  1. 1. ==== ====Hello from ====Athletes looking for a way to maximize their training results may have heard of the Paleo Diet forAthletes. While misunderstanding abounds, the Paleo Diet is founded on the type of foods ourhunter-gatherer ancestors lived on many thousands of years ago. With a few modern tweaks, thePaleo Diet for Athletes can provide a competitive edge, allowing for greater muscle build-up withdecreased recovery times and thus increased performance. Scientific studies continue todemonstrate its safety and efficacy.Paleo Diet PhilosophyAt its heart, the diets philosophy is very simple: consume the types of foods that the human bodyevolved to consume. In the words of the diets creator, "the optimal diet for the athlete is the sameone that we as Homo sapiens have thrived on for nearly all of our existence on the planet - aPaleolithic, or Old Stone Age, diet, albeit one slightly modified to meet the unique demands ofathletes". The Paleo Diet follows a low-carbohydrate, high-protein plan, but for athletes, it alsotakes into account the need for glycogen restoration after exercise. While similar to some otherdiets, "the greatest differences of what we propose here may be found in the timing ofcarbohydrate and protein ingestion, especially branched-chain amino acids; selecting foods basedon glycemic load at certain times relative to training; the base-enhancing effects of our diet onblood and other body fluids; and periodization of diet in parallel with training". In this way, the dietis organized to best benefit training and cut down on recovery.Athletes should be clear that this diet is very different from the traditional high-carbohydrate dietsespoused by most trainers. In fact, athletes will need to forego most all carbohydrates since"grains, like dairy products and refined sugars, were not part of the native human diet". The diet isfounded on consumption of "healthful fruits, veggies, lean meats, and seafood". Dietary strategiesare intended to increase performance and for overall health; this is not a weight-loss diet, despitethat followers do lose fat and gain muscle.Paleos Competitive EdgeThe Paleo Diet for Athletes offers a competitive edge to those who follow it. The diet evolvedthrough training needs thus maximizes athletic performance. Researchers "found this way ofeating to be ergogenic, a term exercise physiologists use to describe nutritional supplements thatcan enhance athletic performance". It "is high in animal protein, which is the richest source of thebranched-chain amino acids - valine, leucine, and isoleucine...potent stimulants for building andrepairing muscle". It provides the building blocks for muscle growth and repair, essential to anyserious athlete.It offers several other benefits. The diet "prevents muscle protein breakdown because it produces
  2. 2. a net metabolic alkalosis." The foods commonly eaten by Americans are acidic. To neutralize anacidic diet, the body breaks down muscle tissue, obviously bad for athletes wanting to build upmuscle stores. Since the Paleo diet is net-alkaline, the body has no need to break down muscletissue. In addition, the diet also protects health. All the fruits and vegetables provide a rich array ofvitamins, minerals, and phytochemicals, which promote immune-system function. Indeed,researchers have found that "the frequency and duration of colds, flu, and upper respiratoryillnesses are reduced when athletes adopt the Paleo diet". Athletes build muscle faster, dontbreak it down, and bolster their immune systems at the same time - all good things forperformance.Diet RegimenThe key to the Paleo Diet regimen is its tailoring to the athletes training schedule. In "recognitionthat consumption of starches and simple sugars was necessary and useful only during exerciseand in the immediate postexercise period," it allows athletes to ingest certain carbohydrates onlywhen it best suits them for training, in the pre- and post-exercise windows. At all other times, "eatas much lean meat, poultry, seafood, fresh fruit, and veggies as you like". Thus, the diet is high inprotein, but because of the preference for lean proteins, saturated fat consumption is lower thansome may expect. The Paleo Diet is not the high-fat Atkins diet; it preferences the "good" fatssuch as omega-3 fatty acids, which lower cholesterol and protect health.Foods barred from the diet include "cereal grains, dairy products, high-glycemic fruits andvegetables, legumes, alcohol, salty foods, fatty meats, refined sugars, and nearly all processedfoods". Instead, athletes eat low-glycemic fruits and vegetables, which provide the vitamins andminerals that are so helpful for those lost during exercise. But in recognition of depleted glycogenstores, "Immediately before, during, and after a workout or competition, certain non-Paleo foodsshould be eaten to promote a quick recovery".Example Daily Menu - 2200 CaloriesBreakfast:Cantaloupe - 276gBroiled Atlantic salmon - 333gLunch:Walnut-Vegetable SaladRomaine lettuce - 68gCarrot - 61gCucumber - 78gTomatoes - 246gLemon juice dressing - 31gWalnuts - 11gBroiled lean pork loin - 86gDinner:Veggie and avocado-almond saladMixed greens - 112gTomato - 123g
  3. 3. Avocado - 85gAlmonds - 45gRed onion - 29gLemon juice dressing - 31gSteamed broccoli - 468gLean beef sirloin tip roast - 235gDessert:Strawberries - 130gSnacks:Orange - 66gCarrot sticks - 81gCelery sticks - 90gTiming of Eating for Athletic EventsEat at least two hours before exercise, consuming 200 to 300 calories per hour prior to the start ofthe event (so 400 to 600 calories if two hours before or 600 to 900 calories if three hours before).These should be low- to moderate-glycemic-index carbohydrates that are also low in fiber. Ifexercise lasts less than an hour, no carbohydrates are needed during the event. If lasting for morethan an hour, athletes should consume high-glycemic-index carbohydrates during the event, in theform of sports drinks.Within thirty minutes of completing a competitive event or long/intense exercise period, athletesneed to consume both protein and carbohydrates in a 45:1 ratio. Commercial protein shakes arean easy choice, but homemade ones work just as well, so long as theyre consumed within thirtyminutes. For the post-exercise period, up to the amount of time spent exercising, athletes shouldcontinue to eat moderate- or high-glycemic-index carbohydrates along with protein, at a ratio of45:1. During this time, athletes may eat non-Paleo foods like bread, pasta, or other glucose-richfoods. After this stage, athletes should return to eating according to the Paleo Diet - lean proteinsand low-glycemic fruits and vegetables.Paleo in the Long-termThe Paleo Diet has been helping athletes improve performance for more than ten years. Itsheavily based on science and proven effective in the real world of athletics, yet many still balk atthe notion of eating as our ancestors did. Studies of remote populations, of people who followmuch the same diet as Paleo advocates, reveal some sobering information. For example, "despitediets rich in animal foods, these people have healthful blood cholesterol levels that leave theaverage Westerner in the dust". High blood pressure is rare, as is obesity. These populations donthave many diseases of the Western world. That current scientific data is confirmed by historicalaccounts written when Westerners came into contact with hunter-gatherer societies.Recent medical studies bear out the effectiveness and safety of low-carbohydrate diets. Studiespublished in the New England Journal of Medicine have demonstrated that low-carbohydrate dietscause lower cholesterol, improved glycemic control, improved insulin sensitivity, improvedtriglyceride levels, as well as better weight loss when compared to other diets. These studies,
  4. 4. conducted over years, also dispel the persistent myth that low-carbohydrate diets are deleteriousto health. All of this data shows that the Paleo Diet for Athletes is the best way to bring diet in linewith training goals to achieve optimal results.For more FREE articles, please visit LeanBulk isyour number one place for supplement, bodybuilding, and fitness advice.Article Source: ====Hello from ====