The Paleo Diet for Athletes (54 page)

Read The Paleo Diet for Athletes Online

Authors: Loren Cordain,Joe Friel

BOOK: The Paleo Diet for Athletes
8.71Mb size Format: txt, pdf, ePub
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

Other books

Heaven With You by Rebecca Julia Lauren
Touched by Lilly Wilde
The Charm School by NELSON DEMILLE
My Lady Quicksilver by Bec McMaster
Lost and Found by Tamara Larson
Students of the Game by Sarah Bumpus
Villette by Charlotte Bronte