The Paleo Diet for Athletes (58 page)

10 minutes before start,
27–28

Stage II (eating during exercise)

carbohydrates in,
38–39
,
42–43
,
47
,
48

18+ hour events,
47–50

fats in,
48
,
49–50

food tolerance and,
29–32

4- to
12
-hour events,
42–43
,
46

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

hyponatremia in,
35–37
,
46
,
48

90-minute to
4
-hour events,
38–39

protein in,
43
,
46
,
48
,
49

sodium,
34–35

12- to
18
-hour events,
46–47

2- to
90
-minute events,
37–38
,
42

Stage III (eating 30 minutes postexercise)

carbohydrates in,
52–53
,
54

electrolyte replacement in,
55–56
,
57

homebrew recovery drink for,
53
,
54–55
,
56
,
58
,
60–61

nutritional goals,
52–58

protein in,
54–55
,
55
,
56

reducing body fluid acidity in,
56–58

rehydration in,
53–54

Stage IV (short-term postexercise)

carbohydrates in,
62–63

as critical stage,
61–62

electrolyte replacement in,
64
,
266

hydration in,
64

protein in,
63–64

recovery guidelines,
62–64

recovery recipes

Almond-Avocado Spread,
271

Braised Onion Sauce,
270

Fresh Tomato Sauce,
270

Herbed New Potatoes,
268

Herb-Pepper-Almond Potato

Toppers,
268

Horseradish-Garlic Sauce,
269

Marinated Mushrooms,
267

Mexican Pecan Potato Toppers,
269

Spiced Orange Sauce,
272

Tomato-Ginger Sauce,
271

Stage V (long-term postexercise)

carbohydrates in,
71–72

fats in,
76

food choices in,
65

periodization of diet in,
110–16
,
113
,
114
,
115

protein in,
68–69
,
69
,
72–75
,
74

recovery guidelines,
65
,
68–71

weight management in,
119–120

Strawberries

Walnut-Crusted Strawberries,
265

Stress/rest balance,
123
,
136–37

Stretching cramped muscles,
45

Sugars,
xv
,
7
,
162–63
,
164
,
178
,
212–13

T

Taurine,
157–58

Thirst, satisfying,
25
,
33–34
,
38
,
39
,
42
,
54
,
64
,
133

Tomatoes

Acapulco Avocado Soup,
259

All-Natural Catsup,
242

Apricot-Raisin Tongue,
225

Basil Tomatoes,
253

Basque Beef Heart,
226

Beef Kebabs,
223

Beef Liver in Lime Sauce,
227

Braised Beef with Walnuts, Prunes, and Peaches,
222

Chicken a la Madrid,
219

Coronado Barbecue Sauce,
246

Fresh Tomato-Basil Soup,
261

Fresh Tomato Sauce,
270

Garden-Fresh Salsa,
244

Greek Cucumber-Tomato Salad,
254

Guacamole Salad,
256

Isola Pot Roast,
223

Lean Beef Salad,
258

Lean Chicken-Veggie Soup,
262

Lebanese Walnut Chicken,
218

Livorno Eggplant,
252

Mexico City 1968 Pork Loin

Appetizer,
216

Russian Flaxseed Salad Dressing,
243

Sirloin Tips and Tomato Sauce,
221

Tomato Flaxseed Dressing,
244

Tomato-Ginger Sauce,
271

Tomato-Pecan Zucchini,
250

Trace nutrients,
6

Training. See also Exercise;

Overtraining; Training diet

caffeine experimentation during,
42

diet change and,
120

effect of small performance variations and,
141
,
142

elements increasing fitness,
103

endurance,
18–19

intervals,
103

periodization of diet and,
110–16
,
113
,
114
,
115

recovery’s importance for,
141–42

stress/rest balance in,
123
,
136–37

weight loss and,
118

Training diet

cheating,
208–9

eating out,
209–10

fish and shellfish,
200–203
,
201

fresh foods,
193–97

meats,
197–200
,
199

nuts and seeds,
207–8
,
208

oils,
203
,
204
,
205–7

produce,
194–97

Trans fatty acids,
76
,
92–93

Triglycerides,
88–89

Trout

Little Valley Stuffed Trout,
240

Turkey. See Chicken and poultry

U

USDA Food Pyramid/MyPlate,
7–8
,
10–13
,
11
,
12
,
143
,
170
,
177–78

V

Vegetables

alkaline-enhancing effect of,
58
,
70

fresh,
194–95
,
196

juices in Stage I,
27

organic,
195–96
,
195

recipes

Avocado-Cucumber Salad,
255

Baked Walnut-Stuffed Carrots,
249

Basil Tomatoes,
253

Colorado Coleslaw,
253

Crunchy Garlic Broccoli,
248

Greek Cucumber-Tomato Salad,
254

Guacamole Salad,
256

Herbed New Potatoes,
268

Lean Beef Salad,
258

Lean Chicken-Veggie Soup,
262

Lemon-Vinaigrette Carrots,
250