A Paleo diet meal plan for athletes will differ depending upon the sport and level of activity. The need in the body of a runner is different from that of a weight lifter or a boxer. Despite this difference, all athletes need two things in common.
- A way to optimize performance
- Ways to improve the recovery method
The Paleo diet plan is the perfect solution for both optimizing performance and for recovery. Lean protein such as chicken, beef, pork loin, turkey are performance enhancing foods because they have a high amount of Branched Chain Amino acids which help in fast recovery after intense training. So start your meal with 4-8 oz. of lean protein.
Next is the nature of the sport.
High-intensity sports such as boxing, soccer, wrestling, swimming, running and rowing should take advantage of the time after the workout when the body is at the stage of recovery. You should consume 4-8 oz. of lean protein and 50 – 100 grams of Paleo friendly carbohydrates such as squash, yams or fruits within 30 mins after your workout to optimize the repairing of the muscles and to replenish muscle glycogen.
The amount of carbohydrates you need to intake will depend upon the size of your body and the intensity and time of your training. The more intense training you do for a greater time and the larger you are, the more carbohydrate you will need to optimize the recovery.
A properly planned meal is to be built consisting of low carbohydrate vegetables and good fats and lean protein.
The meal plan for sprinters and power athletes should consist of lean proteins, low carbohydrate vegetables and good fats. Power athletes can benefit from a high intake of Paleo friendly carbs such as sweet potatoes, yams and fruits twice a week. This is known as “cyclical-low carbohydrate” diet and it’s popular among football players and weightlifters who focus on power strength and low body fat level.
Paleo Diet Meal Plan for Endurance Athletes
Assuming you are in for an early swim or run, you may choose to train on an empty stomach or have a small snack before training, whichever you prefer.
2 scrambled eggs and 1 cup blueberries
Post-Training Breakfast (recommended to consume within 30 minutes of training)
Scrambled salmon, 1 cup blueberries with half honey dew mellon.
Grass-fed, brown beef marinara with baked spaghetti squash
Handful almonds, medium sized orange, a can of sardines
Baked halibut, large artichoke, garlic-pistachio for the halibut and as a dipping sauce for the artichoke.
Paleo Diet Meal Plan for Power Athletes
One whole avocado, 6 scrambled eggs and half cup blueberries
Handful of almonds and 2-4 oz. grilled chicken
6-8 oz grilled salmon, mushroom, asparagus, bamboo shoot and coconut milk curry
Avocado, tomatoes, red onion and canned salmon salad
Grilled shrimp with grilled Rib eye. Mixed salad with red onion, green vegetables and ginger sesame dressing.
Try Paleo diet for 7 days and see if it’s working right for you… all you need is just a basic change to the Paleo diet meal plan for athletes.