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Paleo Diet for Athletes

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Paleo Diet for Athletes

Paleo Diet for Athletes

The harder you train, the better your nutrition should be. If you are an athlete, you will understand your diet has to be on stage. When there are lots of different approaches to becoming proper nutrition, you may choose to try the Paleo diet for athletes.

Interested in trying it for yourself? Here’s everything you need to know to get started.

Disclaimer: This article was not written by a registered nutritionist. Consult your doctor or a dietician before making drastic changes to your diet.

What is the Paleo Diet for Athletes?

A top-down view of different foods on the Paleo diet including high protein low carbohydrate foods like meat, poultry, nuts, vegetables, and fruit surrounding a small blackboard written with the word "PALEO"
If you’re an athlete, it may be in your best interest to try the Paleo diet for athletes instead of the typical Paleo diet.

Put simply, the Paleo diet for athletes is a version of the
Paleo plan that’s been slightly modified.

The standard guidelines advocate eating lean meat, fish,
Shellfish, fruits, vegetables, fruits, nuts, legumes, and seeds. You also need to prevent
Consuming carbohydrates, legumes, cereals, dairy products, processed foods, processed
Sugars, or added salts.

The Paleo diet plan for athletes uses the rules above as a
starting point but has some minor differences to make it conform better for
more active lifestyles.

How Does It Differ from the Typical Paleo Diet?

An assortment of different Paleo foods including fish, vegetables, nuts, and fruit

While there are numerous Paleo diet benefits for athletes on the regular plan, you may want to adjust it further to suit your exercise levels.

Here are a few ways in which the Paleo for athletes plan is
different from the usual guidelines:

1. Specific eating times

When you’re putting your body under a lot of physical
strain, you need to give it the right fuel to keep it going. Seems obvious,
right? However, where many athletic-minded dieters stumble is that they’re not
“fueling up” at the right times.

That Is why the Paleo diet for Athletes is slightly different
In the regular diet. If you’re following this meal plan, you’ll need to eat
At particular times. Your body needs food before and after you have exercised
To reap the maximum benefits.

What’s more, during your recovery period — in the hours
after your workout — you may need to eat a few non-Paleo foods!

2. Slightly higher carb intake

Top-down view of a woman holding a plate with chicken, noodles, and spinach leaves

As you may already know, the Paleo meal plan guidelines
prohibit consuming grains. That means that the diet is typically low in carbs,
which could be bad news for serious athletes.

Research in the American Physiological Society suggests that consuming carbohydrates might be crucial to an athlete’s performance whenever they are participating in high-intensity workouts that need a”rapid burst” fuel supply. With that in mind, you may need to alter the standard Paleo diet program to meet your requirements, depending upon your chosen exercises.

3. It changes on a daily basis

One of the biggest differences is that the diet varies on a daily basis. On the times when you are training, you will have to consume some foods that aren’t strictly on the conventional Paleo food list.

However, when you’re having days off from your fitness
regime, you should find that you can follow the regular diet plan with ease.
It’s all about finding what works for you.

Paleo Diet for Athletes Sample Menus

Pieces of grilled salmon and boiled vegetables presented on a plate
When you’re training hard, you need your diet to be both nutritious and delicious.

Now that you understand a little about the Paleo diet for
athletes, let’s take a look at some sample menus.

The food that you consume while following this diet will change
Based on your activity levels. Because of This, you’ll have to be
Flexible as possible. The following are merely suggestions to give you
Inspiration, not strict guides:

  1. Training day menu
    Breakfast: Baked sweet potato, slices of cooked chicken, olive oil and aged balsamic vinegar mix
    Post-workout snack: Water, a banana, and a handful of walnuts
    Recovery lunch: Small whole wheat pasta bowl
    Dinner: Roast yam, broccoli, kale, avocado, and grilled salmon
    Extra snacks: Apple slices
  2. Day off menu
    Breakfast: Banana and avocado smoothie
    Lunch: Minced pork and onions lettuce wraps
    Dinner: Spiralized vegetable stir fry with grilled chicken
    Snacks: Blueberries

The main thing you’ll need to remember is that you will need to eat more when you’re
training. It’s not healthy to deprive your body of food and nutrients when
you’re working out on a regular basis. Always fuel up after a heavy gym

3 Important Tips to Keep in Mind

Before you switch to the Paleo diet for athletes, you may
need some extra advice to help you along the way. You don’t want to start this
meal plan blindly or without considering how it may impact your health.

Without further ado, here are three things to keep in mind:

1. Choose snacks before you work out

A woman packing her gym bag with gym clothes and dumbbells ready for a workout

When you Have finished a workout, You Might find that you crave
Unhealthy snacks which don’t align with your health goals. Because of This,
You should aim your meal choices beforehand.

Research suggests that doing so will help you stay on track
and prevent you from succumbing to cravings.
Choose healthy foods in advance and pack them in your gym bag!

2. Listen to your body (and what it needs!)

If you’re always training, your body will need a whole load
of nutrients, protein, and more. For that reason, you need to listen to your
body and respond quickly to its needs.

If you’re feeling hungry directly after a session, make sure
that you take the time to refuel. Doing so is crucial. Equally, when you’re
craving certain types of food, consider why that might be. For example, if
you’re craving sweets, you may be mildly dehydrated — by knowing this, you can
reach for your water bottle instead of grabbing a Candybar.

3. Speak to a dietician

A dietician writing her recommendations for a treatment plan for a patient

Everyone is different! Your nutritional needs will change
depending on how much you’re training. If you’re hoping to follow the Paleo
diet for athletes, it’s important that you get some expert advice along the way.

Speaking with a dietician or nutritionist will help you
understand how you can give your body what it needs. You may find that they
suggest a different meal plan, such as the cyclical keto diet, after reviewing
your goals.

Start the Paleo Diet for Athletes Now

A woman about to cross the finish line of a running race with her frends
If you want to take your training level to the next level, why not start the Paleo diet for athletes today?

Ready to try something completely new? Following the Paleo
diet for athletes may be the way to go for you. As we mentioned, you should
speak to an expert before making this change to get the best results.

Ideally, this particular diet program ought to give your body exactly what it requires
To work when you reach the gym and work better than ever before. It is about
Knowing your nutrient requirements and ensuring that you consume the maximum optimal food
For you.

Do some research and start planning your meals today!

How to Ace the Paleo Diet for Athletes


Charlotte is a seasoned content writer, journalist, and fitness enthusiast. Thanks to this passion, in her professional work, she focuses on the health niche and her work has been seen in major publications around the globe.

Since embarking on a lifelong journey toward better wellness, she has become completely fascinated by modern diet trends. She has now researched both Keto and Paleo eating plans in-depth in a bid to better understand their possible benefits and how they work.

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