The Paleo Diet for Athletes (57 page)

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Authors: Loren Cordain,Joe Friel

BOOK: The Paleo Diet for Athletes
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Pineapple

Beef Kebabs,
223
Bombay Chicken Salad,
255
Cantaloupe-Pineapple Ambrosia,
264

Polyunsaturated fatty acids (PUFA),
90–92
,
170
,
171
,
203
. See also

Omega-3 fatty acids; Omega-6
fatty acids

Pork

Barbecued Lemon-Pepper Pork
Steaks,
215
Barcelona Pork Loin,
214
Mexico City 1968 Pork Loin
Appetizer,
216–17
Omega-3 Spinach Salad,
254
Oven-Baked Pecan Pork Chops,
216

Potassium/sodium balance,
94

Potatoes

Herbed New Potatoes,
268

Poultry. See Chicken and poultry

Primates, diet of,
147–49

Prioritizing races,
19

Processed foods,
xvi
,
81
,
82
,
97–100
,
165
,
167–68

Protein. See also Branched-chain amino acids (BCAA)

content of common foods,
74
cramps from burning,
45
daily intake per pound of body weight,
69
in homemade recovery drink,
54
,
56
in hunter-gatherer diet,
176
inadequate, signs of,
132
,
133
in lean vs. fatty meats,
167
macronutrient balance and,
87
overtraining and,
132–33
percentage of calories from,
165
,
176–77
from plants vs. animals,
73–75
,
74
poisoning or toxicity,
151–52
,
176
in Stage I,
24–25
,
26
,
27
in Stage II,
43
,
46
,
48
,
49–50
in Stage III,
54–55
,
55
,
56
in Stage IV,
63–64
in Stage V,
68–69
,
69
,
72–75
,
74
weight loss and,
119–120
,
121

Prunes

Braised Beef with Walnuts, Prunes, and Peaches,
222
Spiced Orange Sauce,
272

PUFA. See polyunsaturated fatty acids

R

Rabbit

Tarragon Rabbit,
233

Rabbit starvation,
152

Race period diet,
112

Raisins

Apricot-Raisin Tongue,
225
Bombay Chicken Salad,
255
Cantaloupe-Pineapple Ambrosia,
264

Rape plants,
206–7

Recipes

condiments,
241–46
desserts,
263–65
fish,
238–240
fruits,
263–65
meat dishes
beef,
221–24
,
258
chicken and poultry,
217–220
,
255
,
262
game meats,
230–34
organ meats,
225–29
pork,
214–17
,
254

recovery drink,
53
,
58
,
60–61

salads,
253–58
shellfish,
235–38
,
256–57
soups,
259–262
Stage IV recovery,
266–272
vegetable dishes,
247–252
Recovery. See also specific stages
guidelines, long-term,
65
,
68–71
guidelines, short-term,
62–64
homebrew,
53
,
54–55
,
56
,
58
,
60–61
importance for training,
141–42
overtraining and neglect of,
122
Paleo Diet modification for,
18
recipes (Stage IV),
266–272
Stage I as preparation for,
22–23
,
24
in Stage III,
52–61
in Stage IV,
61–64
in Stage V,
64–76

Red wine

Barbecued Ostrich Medallions,
234
Beef Kebabs,
223
Braised Onion Sauce,
270
Buffalo Steaks with Mushroom Sauce,
232
Grilled London Broil,
224
Isola Pot Roast,
223
Moose Rump Roast,
231
Rocky Mountain Oysters,
229
Rooke’s Roast Venison,
230

Respiratory equivalency ratio (RER),
107
,
108
,
109–10
,
120

Rest. See also Overtraining

needed for fitness,
102
stress/rest balance,
123
,
136–37

Restaurants,
209–10

Richards, Mike,
153
,
165

Road trips,
210

Robinson, Jo,
199

Rudman, Daniel,
176

S

Salmon

Cordain’s Fennel Salmon,
238

Salt and sodium

exercise and,
34–35
hyponatremia,
35–37
,
46
,
48
,
266
potassium/sodium balance,
94
replacements,
212
replenishing,
34–35
,
56
,
266
salt water ingestion,
31
Stage IV recovery recipes,
266

Satiety,
120

Saturated fatty acids (SAT),
89–90
,
169
,
171
,
203

Seafood. See Fish; Shellfish

Seawater poisoning,
31

Shellfish,
201–3
,
201

Cancun Zesty Mussels,
236
Lemon Dill Shrimp,
238
Omega-3 Crab Salad,
256
Omega-3 Stuffed Crab,
237
Peloponnesian Shrimp,
235
Salsa Shrimp Salad,
257
Tillamook Steamed Clams,
237

Sherry

Tarragon Rabbit,
233

Shrimp

Lemon Dill Shrimp,
238
Peloponnesian Shrimp,
235
Salsa Shrimp Salad,
257

Sleep,
102

Sodium. See Salt and sodium

Spinach

Omega-3 Spinach Salad,
254

Sports bars,
27

Sports drinks and gels,
34
,
38
,
39
,
42

Squash

Karachi Carrot Soup,
260–61

Squid

Sautérne Squid,
239

Stage I (eating before exercise)

calories consumed in,
22
,
23
,
28
carbohydrates in,
17
,
22
,
23–24
,
27–28
food choices in,
25–27
hydration in,
22
,
25
,
27
importance for performance,
20–21
nutritional goals,
21–23
nutritional guidelines,
23–25
protein in,
24–25
,
26
,
27

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