Paleo diet?

[Catrin]

Wow...I usually only have 1-2 eggs at breakfast and 1 chicken thigh (with the skin) or about 4oz of chicken at lunch.. I think I will ramp it up a bit and see what happens. I do enjoy eating this more then the SAD way. I don't miss too many things...although last weekend I went on a short run and could smell that someone was baking some bread...yumm. But bacon will do too!

My normal breakfast includes either 2 egg whites + 1 whole egg or 2 whole eggs and 1 egg white. How much chicken I have at meals depends on how hard I've been working, 4-6 ounces but I've also been getting protein from skim milk. I don't think I am going to drop grains AND dairy at the same time. Grains first...and there seems to be differing opinions on dairy but of course they aren't talking about skim milk.

Back to my reading. I think I want to start this with a menu already thought out for a week or two so I don't have to think too much.

[Catrin]

So I tried GLC's idea for a frittata this morning before heading to my workout and it was good - had that and a plum (baked it last night). The 6am class kicked my butt...and I had a protein drink waiting on ice in my car.

Do any of you supplement with protein shakes/drinks after a hard workout? It seems to me that if I am getting enough in my diet that perhaps it isn't needed - but as I am figuring out this new way of fueling my body I want to hold off on dropping that - at least for the two intense workouts with the group trainer - he totally kicks my azz. This isn't needed after a long ride or less intense workout session.

[Dogmama]

Do any of you supplement with protein shakes/drinks after a hard workout? It seems to me that if I am getting enough in my diet that perhaps it isn't needed - but as I am figuring out this new way of fueling my body I want to hold off on dropping that - at least for the two intense workouts with the group trainer - he totally kicks my azz. This isn't needed after a long ride or less intense workout session.

I use a protein drink before a hard workout. I read some research that protein* before a workout is more beneficial because when your body needs it, it has been digested enough to be absorbed into your muscles.

*Whey protein is "fast" protein - gets into your system quicker. Casein is a slower protein and is also important for constant fuel during the day as well as fuel at night while you sleep.

[Catrin]

Thanks Dogmama, that is helpful information. I can eat a regular brekie before heading to my 6am workout, but it is HARD, which is why I take something afterwards. I will think about this, and I've not yet settled on a protein powder yet. Whey protein does seem the way to go...and soy gives me stomach issues anyway...

[Pedal Wench]

Is anyone following this who regularly does long rides? I ride at least 40-50 miles a day, usually every day. In Colorado, that can mean 4-5 hours on the bike. What do you use for fuel during the rides, and how do you recover enough to do it all again the next day?

[Catrin]

I've read stories on the Daily Apple website from people who have done a pretty extreme endurance event (not cycling) while sticking to a primal/paleo diet, and some do supplement with more carbs for athletic activities. It will be interesting to know if any TE members can answer Pedal Wrenches question.

Yesterday I started decreasing my carbs by cutting out my oats and usual bread - and while I did increase protein and fat I failed miserably at meeting my calorie targets for a hard exercise day (by more than 1,000) (hard workout in the morning and evening ride though my evening ride was quite short and gentle).

This tells me that I've depended on grains when they told me to increase my calories so much and I didn't realize it... I need to check out all of the suggested menus and recipes a bit more thoroughly.

[westtexas]

Is anyone following this who regularly does long rides? I ride at least 40-50 miles a day, usually every day. In Colorado, that can mean 4-5 hours on the bike. What do you use for fuel during the rides, and how do you recover enough to do it all again the next day?

At the beginning of this year, this is what I was doing. At that point I had been paleo for approximately 4 months. I was riding 55 miles both days on the weekends and 30 miles on weekdays - in 100 degree west Texas heat.

I just kept up with my water intake and ate like normal. I had coffee in the morning on the weekends before my rides and after my shower upon returning home, I'd have some eggs, bacon and macadamia nuts, maybe a piece of fruit and some veggies.

During the week, I'd ride after I got home from work and then after my shower I would have a normal dinner.

Never really had a problem with recovery or bonking on the bike. I will mention though, that at this point I was also really used to Intermittent Fasting - where I would go 24 hours or so without eating anything without an issue, while still doing my normal work schedule, so I knew I could go a long time without fuel and be fine.

[gnat23]

Supposedly, if you've been doing Paleo long enough, your body adapts to doing endurance exercise on limited carbs, running strictly on fat.

Not me! My body never adapted well. I had epic bonks an hour into any ride. That horrible feeling of wanting to yak half-way up a climb. Having to lean over the handlebars and breathe heavily for five minutes while the stars swirling around my head subside.

I had better results with carbing up near the ride and going strict the rest of the time:
http://www.amazon.com/The-Paleo-Diet.../dp/1594860890
http://www.trainingbible.com/pdf/Pal...liff_Notes.pdf

-- gnat! (Gotta really like sweet potatoes, tho!)