wer abnehmen will muss seine gesamtkalorienzufuhr reduzieren.
auf die nährztoffqualität und die nährstoffzusammensetzung muss geachtet werden,
genauso auf das timing der nahrungsaufnahme: was - wann?
so mach ich das -
und das hat weder was mit Low Carb zu tun noch ist das die Paleo Diet,
außerdem ist das nicht in stein gemeißelt, der mann heißt Friel und nicht Moses, wer also ein glas milch, einen harzer oder ein stück camenbert or whatever mal genießen will, so sei es.
dieses konzept (zeitliche nahrungsaufnahme, nährstoffqualität und nährstoffzusammensetzung) ist sinnvoll.
natürlich ist spielraum für persönliche preferenzen gelassen.
Paleo for Athletes
Serious athletes, however, when it comes to immediately before, during, and directly after workouts, need to bend the rules of the Paleo Diet a bit since we're placing demands on the body that were not normal for our Stone Age ancestors. Hour after hour of sustained high energy output and the need for quick recovery are the serious athlete’s unique demands. This requires some latitude to use nonoptimal foods on a limited basis. The exceptions may best be described by explaining the athlete’s 5 stages of daily eating relative to exercise.
Stage I: Eating Before Exercise
In brief, we recommend that athletes eat low to moderate glycemic index carbohydrates at least two hours prior to a hard or long workout or race. There may also be some fat and protein in this meal. All foods should be low in fiber. Take in 200 to 300 calories for every hour remaining until exercise begins. If eating two hours prior is not possible, then take in 200 or so calories 10 minutes before the workout or race begins.
Stage II: Eating During Exercise
During long or hard workouts and races you will need to take in high glycemic index carbohydrates mostly in the form of fluids. Sports drinks are fine for this. Find one that you like the taste of and will drink willingly. Realize that events lasting less than about an hour (including warmup) don’t require any carbohydrate. Water will suffice for these. A starting point for deciding how much to take in is 200 to 400 calories per hour modified according to body size, experience and the nature of the exercise (longer events require more calories than short).
Stage III: Eating Immediately After
In the first 30 minutes postworkout (but only after long and/or highly intense exercise) and postrace use a recovery drink that contains both carbohydrate and protein in a 4-5:1 ratio. You can buy a commercial product such as Ultrafit Recovery™ (
www.ultrafit.com) for this. Or you can make your own by blending 16 ounces of fruit juice with a banana, 3 to 5 tablespoons of glucose (such as CarboPro) depending on body size, about 3 tablespoons of protein powder, especially from egg or whey sources and two pinches of salt. This 30minute window is critical for recovery. It should be your highest priority after a hard workout or race.
Stage IV: Eating for Extended Recovery
For the next few hours (as long as the preceding challenging exercise lasted) continue to focus your diet on carbohydrates, especially moderate to high glycemic load carbohydrates along with protein at a 4-5:1 carbprotein ratio. Now is the time to eat nonoptimal foods such as pasta, bread, bagels, rice, corn and other foods rich in glucose as they contribute to the necessary carbohydrate recovery process. Perhaps the perfect Stage IV foods are raisins, potatoes, sweet potatoes and yams.
Stage V: Eating for LongTerm
Recovery For the remainder of your day, or until your next Stage I, return to eating a Paleo Diet by focusing on optimal foods. For more information on the Paleo Diet go to
www.thepaleodiet.com or read The Paleo Diet by Loren Cordain, Ph.D.
How Much Protein, Carbs and Fat Should I Eat?
The macronutrient requirement changes with the demands of the training season and so should be periodized along with training. We recommend that athletes maintain a rather consistent protein intake year round. As a percentage of total calories this will typically be in the range of 20-25% for athletes. This is on the low end of what our Stone Age ancestors ate due to the athlete’s increased intake of carbohydrate in Stages I to IV which dilutes protein as a percentage of daily calories.
On the other hand, periodization of diet produces significant and opposing swings in the athlete’s fat and carbohydrate intake as the training seasons change. During the base (general preparation) period the diet shifts toward an increased intake of fat while carbohydrate intake decreases. At this time in the season when a purpose of training is to promote the body’s use of fat for fuel, more healthy fat is consumed—in the range of 30% of total calories—with carbohydrate intake at around 50%. During the build and peak (specific preparation) periods the intensity of training increases placing greater demands on the body for carbohydrate to fuel exercise. At this latter time of the season Stages III and IV become increasingly critical to the athlete’s recovery. Carbohydrate intake increases accordingly to around 60% of total calories with fat intake dropping to around 20%.
During times of the year when training is greatly reduced (peaking/tapering and transition periods) the athlete must limit caloric intake to prevent unwanted weight gain.
aus:
A Quick Guide to the Paleo Diet for Athletes
Friday, October 31, 2008 | By TrainingPeaks
this article was co-written by Dr. Loren Cordain, PhD and Joe Friel.
http://home.trainingpeaks.com/blog/article/a-quick-guide-to-the-paleo-diet-for-athletes
