Paleo diet for triathletes

By Lars Andersen
Copyright © 2012 Lars
Andersen

Paleo Diet for Triathletes
Delicious Paleo Diet Plan, Recipes and Cookbook Designed to
Support the Specific Needs of Triathletes - from Sprint to Ironman
and Beyond (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 for triathletes
Chapter 2: All you can eat!
Chapter 3: Paleo Fuel Sources
Chapter 4: Performance fuel
Chapter 5: Flavorsome Fuel
Chapter 6: 5 Steps To Paleo Powered Performance
Chapter 7: Breakfast
Chapter 8: Snack
Chapter 9: Lunch
Chapter 10: Dinner
Chapter 11: Desserts
- Exclusive Bonus Download: Sprints And Marathons
Andersen

Chapter 1: Paleo diet for triathletes
“Vegetarians are cool. All I eat are vegetarians – except for the occasional mountain
lion steak” – Ted Nugent
The Paleo diet, also known as the caveman diet, is the common name given to the
Paleolithic diet. In essence, it’s based on the diet of our hunter-gatherer ancestors
some 2.5 million years ago in the Paleolithic Era and revolves around eating foods
which occur naturally and avoiding foods which would be unrecognizable to a
Paleolithic caveman! A popular rule of thumb proposed by Paleo advocates is, “If it’s in
a box, you shouldn’t be eating it.”
The complete book is available on Amazon:
http://www.amazon.com/Paleo-Diet-Strength-Bodybuilders-ebook/dp/B008ZVO0EI/
Andersen

Chapter 2: All you can eat!
The basic principle behind a Paleo diet is to eat only natural foodstuffs and to
effectively eat all you want! There’s no calorie counting or portion control required
and in terms of eating a Paleo diet to fuel and maximize your swimming, cycling and
running performance, it’s all about tailoring your carbohydrate intake to match your
activity levels. If you are in serious training for a long-distance competitive event, your
need for “starchy” carbohydrate fuel may increase in comparison to fuelling your body
for shorter distance or less competitive activities. The most common sources of
starchy carbs for Paleo triathletes are sweet potato and potato, although rice and
quinoa may be included on occasion when energy demands are high.
Andersen

Chapter 3: Paleo Fuel Sources
Andersen
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.

Chapter 4: Performance fuel
Andersen
All carbohydrates are converted into glucose and glycogen before they can be used to
fuel everyday activities and exercise. While swimming, cycling and running, the
working muscles are fuelled by glucose in the blood, and by glycogen from stores in
the liver and in the muscles. Glucose and glycogen are inter-convertible. When the
body has a sufficient supply of glucose, carbohydrates are converted to glycogen and
stored, but if glucose is in short supply, glycogen is converted to glucose ready for use.

Chapter 5: Flavorsome Fuel
Andersen
The list of non-Paleo foods to avoid often seems much longer than the list of foods which
can be eaten when choosing to follow a Paleo-based diet. However, as just one example, a
Paleo meal could be grass-fed lamb broiled with a hint of rosemary and served with chard
sautéed in bacon ends. That’s flavorsome fuel! If you need additional carbohydrates to fuel
intensive training, adding potatoes smothered in grass-fed butter to your plate is a tasty
way to meet those needs.

Chapter 6: 5 Steps To Paleo Powered
Performance
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 triathlete 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-6:3
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 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 7: Breakfast
Andersen
• Strawberry Smoothie
• Bell Pepper And Mushroom Casserole
• Banana Pancake
• Pumpkin And Apricot Bread
• Apricot, Coconut And Almond Squares
• Crepes With Fresh Blackberry Syrup
• Baked Apple

Chapter 8: Snack
Andersen
• Blackberry And Raisins Squares
• Kale Chips
• Deviled Eggs
• Raisin Cookies
• Grilled Peaches With Raw Honey And Lemon
• Baba Ganoush
• Apple And Pear Smoothie With Collard Greens
• Roasted Tomatoes

Chapter 9: Lunch
Andersen
• Sweet potato wedges with omelet muffin
• Ham stuffed avocados
• Tuna patties
• Shrimp and pineapple salad
• Turkey wrap
• Crustless ham, asparagus and sun-dried tomato quiche
• Cucumber and salmon rolls

Chapter 10: Dinner
Andersen
• Sweet and sour chicken and vegetables stir fry
• Salmon with sun-dried tomato and lemon and kale chips
• Roasted chicken with parsnip puree
• Sweet potato and broccoli frittata
• Chicken breast with honey and balsamic vinegar dressing and sautéed
asparagus
• Tuna stuffed eggplant
• Baked trout with sautéed vegetables

Chapter 11: Desserts
Andersen
• Lemon custard
• Pineapple mouse
• Banana and chocolate ice cream
• Mango and coconut pudding
• Melon and basil sorbet
• Orange and chocolate cake
• Paleo apple brownie

-Exclusive Bonus Download: Sprints And Marathons
Andersen

Paleo diet for triathletes

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