The Paleo Diet for Athletes (53 page)
Read The Paleo Diet for Athletes Online
Authors: Loren Cordain,Joe Friel
Bowerman, Bill,
183
Branched-chain amino acids (BCAA)
content of selected foods,
55
during 18+ hour events,
49
fatigue and,
133
in muscle growth and repair,
5
,
68
for Paleo athletes,
5–6
performance enhanced by,
24
recommended sources of,
68–69
in Stage I,
24
,
26
,
27
in Stage III,
54
in Stage V,
68
Broccoli
Broccoli Soup,
260
Crunchy Garlic Broccoli,
248
Marinated Broccoli Stalks,
248
Spicy Lemon Broccoli,
247
Buffalo
Buffalo Steaks with Mushroom Sauce,
232
Build period diet,
112–14
,
114
,
115
Burke, Edmund,
vii
C
Cabbage
Colorado Coleslaw,
253
Lean Chicken-Veggie Soup,
262
Marinated Broccoli Stalks,
248
Cabeza de Vaca,
xii
California Native Americans,
xiii
Calories
breakdown by training period,
114
burned during exercise,
43
,
71–72
burned during sleep,
22
burned per hour,
184
density in fats and carbohydrates,
84
in homemade recovery drink,
56
intake during exercise,
38
,
39
,
43
,
48
,
50
percentage from fat,
171
,
177
percentage from protein,
165
,
176–77
protein sources and,
75
relative to RER,
108
in Stage I,
22
,
23
,
28
stomach’s processing of,
31
weight loss and,
119
Campbell, T. Colin,
143
Cancer,
100
Canola oil,
206–7
Cantaloupe
Cantaloupe-Pineapple Ambrosia,
264
Carbohydrates
depleted overnight,
22
,
23
determining amount needed,
110
endurance training and need for,
18
glycogen stores and,
6–7
in homemade recovery drink,
54
,
56
loading, by athletes,
vii–viii
low-carbohydrate diets,
102
as muscle fuel sources,
83–84
need for,
42–43
,
130
overtraining and,
129–130
in Paleolithic diets,
83
in Stage I,
17
,
22
,
23–24
,
27–28
in Stage II,
38–39
,
42–43
,
47
,
48
in Stage III,
52–53
,
54
in Stage IV,
62–63
in Stage V,
71–72
stores in nontrained person,
85
sugar burners and,
106–7
,
109–10
timing for eating,
7
utilization relative to RER,
108
Carnivores, diet of,
157–58
Carrots
Ankara Chicken,
217
Baked Walnut-Stuffed Carrots,
249
Colorado Coleslaw,
253
Karachi Carrot Soup,
260–61
Lemon-Vinaigrette Carrots,
250
Mexico City 1968 Pork Loin Appetizer,
216
Rooke’s Roast Venison,
230
Steamed Baby Carrots with Basil,
249
Catfish
Reese River Barbecued Catfish with Peach Salsa,
240
Cats, diet of,
157–58
Cauliflower
Sautéed Cauliflower and Zucchini,
251
Central fatigue,
133
Central nervous system fatigue,
49
Cheating on the diet,
208–9
Chicken and poultry
Ankara Chicken,
217
Barbecued Ostrich Medallions,
234
Bombay Chicken Salad,
255
Chicken a la Madrid,
219
Hungarian Chicken Livers with Mushrooms,
228
Lean Chicken-Veggie Soup,
262
Lebanese Walnut Chicken,
218
Roasted Cornish Game Hens,
220
Zesty Grilled Turkey Breast,
220
Clams
Tillamook Steamed Clams,
237
Coconut and coconut milk
Cantaloupe-Pineapple Ambrosia,
264
Colorado Ranch Dressing,
243
Cook, James (Captain),
xiv
Cordain, Loren,
3
Cornish hens.
See
Chicken and poultry
Costill, David,
128
Crab
Omega-3 Crab Salad,
256
Omega-3 Stuffed Crab,
237
Cramps, muscle,
44–45
Cucumber
Avocado-Cucumber Salad,
255
Bombay Chicken Salad,
255
Greek Cucumber-Tomato Salad,
254
D
Dairy products,
xiv–xv
,
83
,
174–75
Dehydration
gauging by thirst,
33
-34
indicators of,
134
during multi-hour events,
46
,
48–49
muscle cramps and,
44–45
nausea due to,
31
rehydration in Stage III,
53–54
Diet.
See
Hunter-gatherer diet; Paleo Diet for Athletes; Training diet
Docosahexanoic acid (DHA),
92
E
Eating out,
209–10
Economy and fitness,
105–6
Eggplant
Livorno Eggplant,
252
Flaxseed Oil Mayonnaise,
241
Horseradish-Garlic Sauce,
269
Omega-3 Spinach Salad,
254
Oven-Baked Pecan Pork Chops,
216
Salsa Shrimp Salad,
257
Eicosapentanoic acid (EPA),
92
Electrolyte replacement,
44–45
,
55–56
,
57
,
64
,
266
Endurance training,
18–19
Ensure High Protein liquid meal,
26–27
Ethnographic studies,
154–56
Exercise.
See also
Training
acidity of body fluids and,
57–58
bonking during,
21
,
37
,
43
,
109
calories burned during,
43
,
71–72
eating during
18+ hour events,
47–50
food tolerance and,
29–32
4- to
12
-hour events,
42–43
,
46
90-minute to
4
-hour events,
38–39