The Paleo Diet for Athletes (54 page)

12- to
18
-hour events,
46–47

2- to
90
-minute events,
37–38
,
42

evolution and,
184–86

hydration during,
32–33

sodium and,
34–35

weight loss and,
117–18

Exercise-induced asthma (EIA),
92

Exotic meats,
200

Expensive tissue hypothesis,
149

F

Fatigue

BCAA blood level drop and,
133

bonking,
21
,
37
,
43
,
109

central nervous system,
49

overreaching and,
126

as overtraining sign,
122
,
123
,
136

theories of,
124–25

Fats, dietary.
See also specific kinds

balancing,
88–93
,
170–71
,
197–203
,
204
,
205–7
,
208

chemical structure of,
88–89

comparison of animal meats,
199

in eggs,
168

fat burners and,
106–7
,
109
,
110

in hunter-gatherer diet,
152–53
,
170–71

in lean vs. fatty meats,
167

long-chain fatty acids,
158

monounsaturated,
76
,
90
,
170
,
171
,
203

as muscle fuel sources,
83–86

in nuts and seeds,
208

oils,
203
,
204
,
205–7

omega-3s,
10–11
,
70
,
91–92
,
203

omega-6s,
10–11
,
70
,
76
,
90–91
,
203

in organ meats,
169–170

overtraining and,
130–31

percentage of calories from,
171
,
177

polyunsaturated,
90–92
,
170
,
171
,
203

during race week,
20

replacements,
213

saturated,
89–90
,
169
,
171
,
203

in shellfish,
201

in Stage II,
48
,
49–50

in Stage V,
76

to avoid,
76

trans fatty acids,
76
,
92–93

utilization relative to RER,
108

weight loss and,
119–120

FFA,
83

Fiber,
20
,
24
,
96
,
147–49
,
160–61

Fish,
69
,
200–203

Cordain’s Fennel Salmon,
238

Little Valley Stuffed Trout,
240

Orange Poached Fish,
239

recommendations,
202

Reese River Barbecued Catfish with

Peach Salsa,
240

Sautérne Squid,
239

Fitness

aerobic capacity,
103–4

anaerobic threshold,
104–5

economy and,
105–6

factors contributing to,
102
,
103

health vs.,
viii–ix

of hunter-gatherers,
x–xiv

Flaxseed oil

Basil Tomatoes,
253

Bombay Chicken Salad,
255

Colorado Coleslaw,
253

Colorado Ranch Dressing,
243

Flaxseed Oil Mayonnaise,
241

Lean Beef Salad,
258

Omega-3 Crab Salad,
256

as omega-3 source,
203

Omega-3 Spinach Salad,
254

Omega-3 Stuffed Crab,
237

Russian Flaxseed Salad Dressing,
243

Salsa Shrimp Salad,
257

Tartar Sauce,
242

Tomato Flaxseed Dressing,
244

Folic acid fortification,
99–100

Food Pyramid.
See
USDA Food

Pyramid/MyPlate

Foods.
See also specific stages

acid/base values of selected,
59

amino acid content of common,
74

BCAA content of selected,
55

build period choices,
115

electrolytes in,
57

fresh,
193–97

glycemic load and index of,
63
,
82

nutrient density of,
66–67
,
172
,
174

nutritional adequacy of,
177–78

organic,
195–96
,
195

protein content of common,
74

replacements in Paleo diet,
211–13

Stage I choices,
25–27

Stage V choices,
65

to avoid,
8
,
76
,
167–68
,
171–75
,
172–73

tolerance during exercise,
29–32

vitamin density in selected,
66–67

Fossil record,
150–54

Free fatty acids (FFA),
83

Fresh foods,
193–97

Friel, Joe,
2–4

Fructose,
53

Fruits

alkaline-enhancing effect of,
58
,
70

fresh,
194–95
,
197

organic,
195–96
,
195

during race week,
20

recipes

All-Natural Catsup,
242

Apricot-Raisin Tongue,
225

Baked Bananas,
264

Baked Cinnamon-Apple Rings,
263

Beef Kebabs,
223

Bombay Chicken Salad,
255

Braised Beef with Walnuts, Prunes, and Peaches,
222

Cantaloupe-Pineapple Ambrosia,
264

Colorado Coleslaw,
253

Granny’s Applesauce,
263

Orange Poached Fish,
239

Peach Salsa,
245

Reese River Barbecued Catfish with Peach Salsa,
240

Roasted Cornish Game Hens,
220

Spiced Orange Sauce,
272

Walnut-Crusted Strawberries,
265

in Stage I,
26
,
27

sugars in dried vs. fresh,
162–63
,
164