The document discusses the stages of a Paleo diet for athletes. It outlines 5 stages: 1) eating before exercise with low fiber, 200-300 calorie foods 2-3 hours before; 2) eating during exercise with high glycemic carbohydrates and fluids; 3) eating within 30 minutes post-exercise with a 4-5:1 carb to protein ratio; 4) short term post-exercise focusing on high glycemic carbs and protein; and 5) long term post-exercise consuming optimal foods until the next day's stage 1. Following this Paleo diet improves muscle function, performance, and reduces acidity issues for athletes.

1. Paleo Diet for Athletes
Propaleodiet.com

2. • Paleo diet is the consumption of foods which were used
before the introduction of the agriculture.
• Paleo diet includes foods like fish, meats, nuts,
vegetables, seeds, and fruits that are fresh.
• Plaeo diet is very much important for athletes which
should be followed in five different stages

3. Stage 1 – eating before exercise
Stage 2 – eating during exercise
Stage 3 – eating 30 minutes post exercise
Stage 4 – short term post exercise
Stage 5 – long term post exercise

4. Stage 1 – eating before exercise:
• Athletes should always eat low fiber content foods at
least 2 to 3 hours before doing a hard work out or race.
• The foods which are consumed must have 200 to 300
calorie content in it. If the athletes are not able to eat the
foods two or three hours before the exercise then they
must take foods with 200 calorie content 10 minutes
before the exercise.
• Foods like boiled eggs and fresh peaches can be
consumed.

5. Stage 2 – eating during exercise:
• Whenever in hard work out or in a race competition it is
well and good to have high glycemic content
carbohydrates in which fluids should be preferred a lot.
• Sports drinks are the best to choose. Events which are
about to half an hour does not need any sports drink.
• Water will be enough for those types of events which are
conducted for half an hour.

6. Stage 3 – eating 30 minutes post exercise:
• While eating foods in the first 30 minutes of the post
work out make sure that the food is having both
carbohydrate content and protein content in the ratio of
4-5:1.
• It is better to have 3 to 5 tea spoons of glucose or 16
ounces of fruit juice with banana.
• . Also protein powder is recommended which are from
the egg source

7. Stage 4 – short term post exercise:
• For short term post exercise it is better to concentrate on
foods that are of high glycemic carbohydrates.
• It can also have protein content with the ratio 4-5:1.
Foods like raisins, potatoes, sweet potatoes, and yams
can be included while in short term exercise.

8. Stage 5 – long term post exercise:
• Eating optimal foods are recommended until you return
to stage 1 the next day.
• Foods like walnut crushed strawberries, fried asparagus
can be consumed.

9. • There are many benefits in following the paleo diet.
Athletes those who are following a plaeo diet will have a
low acidity problem and also improves the muscle and
anabolic function.
• They can improve in athletic performance.

10. For more information visit
http://www.propaleodiet.com