The Paleo Diet for Athletes (56 page)

processed, avoiding,
165
,
167–68

Metabolic pathways,
156–58

Metabolic rate, diet and,
149

Micha, Renata,
169

Micronutrients, overtraining and,
134–35

Minerals

density of selected foods,
66–67

loss in refined flour,
97–99

in organic produce,
195

overtraining and,
134–35

percentage in US meeting RDAs,
97
,
97

supplements,
135

in wild produce,
161
,
161

Moffat, Don,
4–5

Monounsaturated fatty acids (MUFA),
76
,
90
,
170
,
171
,
203

Moose

Moose Rump Roast,
231

Mozaffarian, Dariush,
169

Murdock, George,
154
,
156

Muscles

cramps in,
44–45

fuel sources for,
83–87

glycogen stores in,
6–7
,
20
,
84–85

loss with acidosis,
58
,
95

preventing wasting of,
49

rebuilding tissues,
68–69

weight loss and,
121

Mushrooms

Buffalo Steaks with Mushroom Sauce,
232

Hungarian Chicken Livers with Mushrooms,
228

Lean Beef Salad,
258

Marinated Mushrooms,
267

Mussels

Cancun Zesty Mussels,
236

MyPlate.
See
USDA Food Pyramid/ MyPlate

N

Nausea during events,
30–32

Neural tube defects,
100

Noakes, Tim,
124

Nutrition.
See also specific nutrients

contentiousness about,
143

density in foods,
66–67
,
172
,
174

excessive, during exercise,
31

guiding template lacking for,
143–44

loss in refined flour,
97–99

in organic produce,
195

for Paleo athletes,
8–13

in wild produce,
160–61
,
161

Nuts,
205–8
,
208

Almond-Avocado Spread,
271

Ankara Chicken,
217

Baked Walnut-Stuffed Carrots,
249

Braised Beef with Walnuts, Prunes, and Peaches,
222

Cantaloupe-Pineapple Ambrosia,
264

Herb-Pepper-Almond Potato Toppers,
268

Little Valley Stuffed Trout,
240

Mexican Pecan Potato Toppers,
269

Oven-Baked Pecan Pork Chops,
216

Rocky Mountain Oysters,
229

Tomato-Pecan Zucchini,
250

Walnut-Crusted Strawberries,
265

O

Oils,
203
,
204
,
205–7

Oleic acid,
90
,
93

Olive oil

Baked Bananas,
264

Fresh Tomato-Basil Soup,
261

Horseradish-Garlic Sauce,
269

Lemon Dill Shrimp,
238

Lemon-Vinaigrette Carrots,
250

Marinated Mushrooms,
267

Rooke’s Roast Venison,
230

Sautéed Cauliflower and Zucchini,
251

Omega-3 fatty acids

inflammation reduced by,
70

in oils,
203

Omega-3 Crab Salad,
256

Omega-3 Spinach Salad,
254

Omega-3 Stuffed Crab,
237

ratio to omega-6s,
10–11
,
70

structure and effects of,
91–92

Omega-6 fatty acids,
10–11
,
70
,
76
,
90–91
,
203

Orange

Cantaloupe-Pineapple Ambrosia,
264

Fresh Tomato-Basil Soup,
261

Orange Poached Fish,
239

Spiced Orange Sauce,
272

Organic meats,
199–200

Organic produce,
195–96
,
195

Organ meats,
169–170
,
198

Apricot-Raisin Tongue,
225

Basque Beef Heart,
226

Beef Liver in Lime Sauce,
227

Hungarian Chicken Livers with

Mushrooms,
228

Rocky Mountain Oysters,
229

Ornish, Dean,
143

Ostrich

Barbecued Ostrich Medallions,
234

Overdrinking,
30
,
36

Overreaching,
126
,
127
,
128
,
129
,
136

Overtraining

diet and,
127–28

illness and signs of,
126–27

macronutrients and,
128–134

micronutrients and,
134–35

overreaching vs.,
126
,
127
,
136

preventing,
136–37

recovery neglected in,
122

signs of,
122
,
123
,
126–27
,
127
,
136

treatment of,
136

Oxygen and muscle fuel sources,
84

P

Pacing, poor,
30

Paleo Diet for Athletes

animal and plant food balance,
165

athletic world and,
7–8

cheating,
208–9

counterarguments against,
ix–xvi

development of,
2–4

eggs in,
168–69

Food Pyramid/MyPlate compared to,
10–13
,
11
,
12
,
170
,
177–78

food replacements for,
211–13

foods not part of,
8
,
167–68
,
171–75
,
172–73

macronutrient balance,
177

meats in,
165–67
,
167
,
169–171
,
175–77

modification for recovery,
18

nutritional adequacy,
177–78

nutritional characteristics,
8
,
10–13

performance enhanced by,
5–7

principles of,
8
,
164

produce for,
160–61
,
161
,
162–63
,
164

race week,
19–20

sample
1
-day menu,
9

sports nutrition trends compared to,
viii

stages of,
19

weight loss and,
118–121

Peaches

Braised Beef with Walnuts, Prunes, and Peaches,
222

Peach Salsa,
245

Reese River Barbecued Catfish with

Peach Salsa,
240

Peak period diet,
112

Peanut oil and peanuts,
205–6

Pecans

Mexican Pecan Potato Toppers,
269

Oven-Baked Pecan Pork Chops,
216

Tomato-Pecan Zucchini,
250

Periodization of diet in Stage V,
110–16
,
113
,
114
,
115