The Paleo Diet for Athletes (55 page)

wild vs. domesticated,
160–61
,
161

G

Game meats,
68–69
,
199
,
200

Barbecued Ostrich Medallions,
234

Buffalo Steaks with Mushroom Sauce,
232

Moose Rump Roast,
231

Rooke’s Roast Venison,
230

Tarragon Rabbit,
233

Garlic

Crunchy Garlic Broccoli,
248

Horseradish-Garlic Sauce,
269

Stir-Fried Garlic Asparagus,
247

Glucose,
53
,
87
,
129
.
See also
Blood sugar levels

Glutamine,
95–96
,
188

Glycemic index (GI),
23–24
,
62
,
63
,
81
,
82
,
83

Glycemic load,
12
,
53
,
62
,
63
,
81
,
82

Glycogen

acidity from metabolizing,
41

depleted during exercise,
37
,
38
,
129

maintaining stores of,
65
,
68

muscle stores of,
6–7
,
20
,
84–85

restoring in Stage III,
52–53

Grains and grain products

antinutrients in,
101

hunter-gatherer diet and,
155

not in hunter-gatherer diet,
xvi

nutritional characteristics,
172–74

protein from legumes and,
73–75
,
74

refined white flour,
97–100

Gravity, effects of,
116–17

H

Harvard School of Public Health,
143

HDL (“good” cholesterol),
76

Health

enhancement for athletes,
viii–ix

fitness vs.,
viii–ix

of hunter-gatherers,
x–xiv

Heat, body weight and effects of,
117

Hill, Archibald V.,
40

Hill, Kim,
180–82
,
185
,
189

Hiwi hunter-gatherers,
181

Honeman, Willie,
vii

Horseradish

Horseradish-Garlic Sauce,
269

Hunger, preventing,
21–22
,
49

Hunter-gatherer diet

biochemical and metabolic pathways and,
156–58

ethnographic studies and,
154–56

fats in,
152–53
,
170–71

fossil record of,
150–54

macronutrient balance of,
80–81

modern athletes’ diet and,
187–88

other primate diets and,
147–49

protein in,
176

reasoning about,
xiv–xvi

typical US diet compared to,
80–81

variations in,
79
,
146–47

Hunter-gatherers

calories burned per hour,
184

disappearance of,
179–180

exercise required for,
184–85

health and fitness of,
x–xiv

hunts by,
180–82

life span of,
ix–xi

modern athletes compared to,
159–160
,
186–190

women’s activity pattern,
183

Hydration

caffeine and,
134

during exercise,
30
,
32–33
,
38

fluids depleted overnight,
22

hyponatremia and,
35–37
,
46
,
48

overdrinking,
30
,
36

overtraining and,
133–34

before a race,
133–34

in Stage I,
22
,
25
,
27

in Stage II,
30
,
31
,
32–33
,
37–38
,
39
,
42
,
46
,
48–49

in Stage IV,
64

Hyponatremia,
35–37
,
46
,
48
,
266

I
nflammation, preventing or reducing,
70

Insulin levels,
83
,
83

International Olympic Committee (IOC),
27

Interval training,
103

Intramuscular triglyceride (IMT) stores,
84
,
85–86

J

Jenkins, David,
81

K

Kritchevsky, David,
205

L

Lactate threshold,
104–5

Lactic acid,
40–41

Landor, Henry Savage,
xiii–xiv

Laudonniere, Rene de,
xiii

Lauric acid,
89

LDL (“bad” cholesterol),
76

Lectins,
205–6

Lee, Richard,
154
,
155
,
156

Lee-Thorp, Julia,
153

Legumes,
73–75
,
74

Lemon juice and lemon peel

All-Natural Catsup,
242

Apricot-Raisin Tongue,
225

Baked Bananas,
264

Barbecued Lemon-Pepper Pork Steaks,
215

Barbecued Ostrich Medallions,
234

Flaxseed Oil Mayonnaise,
241

Granny’s Applesauce,
263

Lemon Dill Shrimp,
238

Lemon-Vinaigrette Carrots,
250

Marinated Mushrooms,
267

Rooke’s Roast Venison,
230

Russian Flaxseed Salad Dressing,
243

Tartar Sauce,
242

Life span

average, inaccuracy of,
ix–x

of hunter-gatherers,
ix–xi

Lime juice

Apricot-Raisin Tongue,
225

Barbecued Ostrich Medallions,
234

Chicken a la Madrid,
219

Tomato Flaxseed Dressing,
244

Linoleic acid,
90–91

Liquid meals,
26–27

Lobster,
152

Long-chain fatty acids,
158

Low-carbohydrate diets,
1–2

M

Macronutrient balance,
80–81
,
87

Macronutrients

balancing,
80–81
,
87

overtraining and,
128–134

periodization of diet and,
111

Maori (New Zealand),
xiv

Marcora, Samuel,
125

Marino, Frank,
117

Max VO
₂
,
30
,
83–84
,
103–4
,
187
,
189

Meats.
See also specific kinds

exotic,
200

fatty acid concentrations,
199

feedlot-raised animals,
68
,
72
,
166–67

game,
68–69
,
199
,
200
,
230–34

grass-fed or free-ranging,
198–200

in hominin diet,
149

lean vs. fatty,
167

organ,
169–170
,
198
,
225–29

organic,
199–200

for Paleo athletes,
165–67
,
167
,
169–171
,
175–77