Paleo diet smoothies for strength

By Lars Andersen
Copyright © 2012 Lars
Andersen

Paleo Diet Smoothies for Strength
Smoothie Recipes and Nutrition Plan for Strength Athletes &
Bodybuilders - Achieve Peak Health, Performance and Physique
(Food for Fitness Series)
Andersen

Published by Nordic Standard Publishing
Atlanta, Georgia USA
ALL RIGHTS RESERVED:
No part of this book may be reproduced or transmitted for resale or use by any party
other than the individual purchaser who is the sole authorized user of this information.
Purchaser is authorized to use any of the information in this publication for his or her
own use only. All other reproduction or transmission, or any form or by any
means, electronic or mechanical, including photocopying, recording or by any
informational storage or retrieval system, is prohibited without express written
permission from the author.
DISCLAIMER:
While all attempts have been made to provide effective, verifiable information in this
Book, neither the Author nor Publisher assumes any responsibility for
errors, inaccuracies, or omissions. Any slights of people or organizations are
unintentional.
This Book is not a source of medical information, and it should not be regarded as such.
This publication is designed to provide accurate and authoritative information in regard
to the subject matter covered. It is sold with the understanding that the publisher is
not engaged in rendering a medical service. As with any medical advice, the reader is
strongly encouraged to seek professional medical advice before taking action.
Andersen

Books by This Author
• The Smoothies for
Runners Book
• Juices for Runners
• Smoothies for Cyclists
• Juices for Cyclists
• Paleo Diet for Cyclists
• Smoothies for Triathletes
• Juices for Triathletes
• Paleo Diet for Triathletes
• Smoothies for Strength
• Juices for Strength
• Paleo Diet for Strength
• Paleo Diet Smoothies for
Strength
• Smoothies for Golfers
• Juices for Golfers
Andersen

Table Of Contents
Chapter 1: Paleo diet smoothies for strength training and muscle
building
Chapter 2: Paleo Fuel Sources
Chapter 3: Paleo smoothies
Chapter 4: The Benefits Of Smoothies For Strength Training
Chapter 5: General information about your smoothies
Chapter 6: Pre-training Smoothies
Chapter 7: Post-training Smoothies
- Exclusive Bonus Download: 100 bodybuilding tips
Andersen

Chapter 1: Paleo diet smoothies for
strength training and muscle building
“Life expectancy would grow by leaps and bounds if green vegetables smelled as good
as bacon” – Doug Larson
The current US Department of Agriculture (USDA) healthy eating guidelines promote a
balanced daily diet consisting of 60 percent carbohydrates, 30 percent fats, and 10
percent protein. Switching from USDA recommendations to a Paleo diet will generally
lead to an increase in your overall protein and fat intake and a drop in your overall
carbohydrate intake. However, your main sources of carbohydrates will be fruits and
vegetables, meaning that you will gain a plentiful supply of healthful micro-
nutrients, and your main sources of protein and fats will be lean meats with low levels
of saturated fat, and fish with high levels of omega-3 essential fatty acids.
The complete book is available on Amazon:
http://www.amazon.com/Paleo-Diet-Smoothies-Strength-ebook/dp/B0091UP43I/
Andersen

Chapter 2: Paleo Fuel Sources
Paleo “purists” eat only foods which can be hunted, fished or gathered. Foods include meat,
offal, seafood, eggs, insects, fruits, nuts, seeds, vegetables, mushrooms, herbs and spices.
Excluded foods include grains, legumes – beans and peanuts – dairy products, refined sugar,
salt and processed oils. However, other Paleo-based diets include “modern” foods which
were not available to our cavemen ancestors but support the macronutrient composition of
a Paleolithic diet none-the-less. These foods include milk and dairy products, rice, potatoes
and some processed oils such as olive oil or canola oil. A Paleo-based diet can be
summarized as a diet revolving around the consumption of “real” foods; quality protein and
fat in moderation, unlimited vegetables, limited fruits, and the avoidance of all refined
carbohydrates and grains containing gluten.
Andersen

Chapter 3: Paleo smoothies
Andersen
Smoothies provide the perfect way to increase your useable protein intake, boost your healthy
fat intake and top up your glycogen stores, keeping you energized and ready to maximize your
performance in every training session. Resistance training creates microscopic damage in your
muscles and it’s the natural repair and regeneration process that leads to increases in muscle size
and strength. A green smoothie made with a combination of fruits and green leafy vegetables can
give you a nutritional boost, providing carbohydrates to fuel training and protein to fuel recovery.
Adding milk or yogurt from grass-fed sources provides additional protein, with milk containing
higher levels of useable protein than meat. The addition of further ingredients such as nuts and
seeds can also boost the protein content and provide variety in terms of flavor and texture.

Chapter 4: The Benefits Of Smoothies
For Strength Training
Andersen
Building muscle and developing strength and power is all about progressively overloading
your muscles to promote adaptation. Using an appropriate training plan, the more your
body is asked to do, the more it becomes able to do; your body adapts to the repeated
demands being placed upon it.
A carbohydrate-rich smoothie can provide a pre-training boost to your glycogen stores and
a glycogen replenishing “recovery” boost after an intense training session. Any combination
of fruits in a smoothie will provide energy-giving carbohydrates so your choice is a matter of
personal taste. The antioxidant properties of many fruits can also help to reduce the effects
of muscular damage generated through training. As a general guide, fruits with orange or
dark yellow flesh provide a good source of beta-carotene, and fruits with red flesh offer a
good source of lycopene. The combination of beta-carotene and lycopene is thought to be
very effective in terms of protecting your body against free radicals.

Chapter 5: General information about your
smoothies
Andersen
A Paleo-based diet is essentially a diet which revolves around consuming moderate amounts of
meat, moderate amounts of fruit and unlimited amounts of vegetables.
Becoming a Paleo-fuelled cyclist can be summarized as follows:
• Eat only real food – buy locally grown, fresh, organic produce whenever possible.
• Do not eat any processed or refined carbohydrates – avoid sugar, flour, pasta, bread and candy. Eat fruits for
sweet flavors or honey occasionally if your activity levels require an extra energy boost.
• Eat plenty of high quality fat – sources include meat, eggs, avocado and also dairy if you choose to include it.
Avoid processed oils and industrial meats, and eat nuts in moderation to help keep a healthy omega-3 and
omega-6 balance.
• Eat only high quality meat – buy grass-fed or wild sources whenever possible; organ meats provide cost-
effective sources of quality protein.
• Tailor your non-refined carbohydrate intake to match your activity levels – eat as many starchy vegetables as
you like, potatoes and sweet potatoes in moderation, rice or quinoa only when energy demands are high, and
avoid all grains containing gluten.

Chapter 6: Pre-training Smoothies
1. Pineapple and pitaya smoothie
2. Banana, tangerine and carrot
smoothie
3. Currant and apricot smoothie
4. Orange And Blueberries Smoothie
5. Melon and blackberries smoothie
6. Peach and papaya smoothie
7. Strawberry and currant smoothie with
beet
8. Coconut And Loquat Smoothie
9. Grape and watermelon smoothie
10. Strawberry and pear smoothie
11. Coconut and lemon smoothie with
watercress
12. Passion fruit and apricot smoothie
with broccoli
13. Plum and strawberry smoothie
14. Cherry, beetroot and lemon smoothie
15. Kiwi and guava smoothie with
cabbage
16. Apple and raspberry smoothie
17. Watermelon And Banana Smoothie
18. Pineapple and pear smoothie
Andersen

Chapter 7: Post-training Smoothies
19. Kiwi And Blackberry Smoothie
20. Cherry and tangerine smoothie
21. Watermelon smoothie with romaine
lettuce and almonds
22. Melon and fig smoothie
23. Cherry smoothie with kale and flax
seeds
24. Peach smoothie with beet greens
25. Raspberry and prunes smoothie
26. Guava and cucumber smoothie
27. Apricot and lemon smoothie
28. Passion fruit and coconut smoothie
29. Apple and loquat smoothie with nuts
30. Papaya and grape smoothie
31. Blueberry smoothie
32. Watermelon and mango smoothie
33. Pitaya and pear juice with flax seeds
and almonds
34. Mango and pineapple smoothie with
spinach
35. Pear and apple smoothie with collard
greens
36. Fennel, kiwi and banana smoothie
Andersen

Exclusive Bonus Download: 100 bodybuilding tips
Andersen

Paleo diet smoothies for strength

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