Paleo Diet for Athletes and First Endurance supplements

 

I follow the Paleo Diet for Athletes (book's by Lauren Cordain and Joe Friel - Joe's one of the best triathlon coaches in the game) 

Basically, it's based around good, lean protein sources, tons of fresh vegetables, but it's real focus is on strategic sourcing and intake of carbohydrates...

  • High glycemic index (sugars, for example) only 30 minutes before workout, during, and maybe up to 30 to 60 minutes after a workout.
  • The we switch to complex carbs for a 4 to 5 hours window after a workout (potatoes, for example) and of course a couple servings of lean protein and as much vegetables as you want.

 Then lean protein and good fats, then bed.

 ...AND I also don't eat  dairy or any wheat products - which is a bit extreme, but I will tell you - getting off dairy makes a huge difference.

Professional Ironman Triathlete and Coach Gordo Byrn describes it as "eating like a hobbit" First Breakfast, Second Breakfast, First Lunch, Second Lunch, First Dinner, Second Dinner...

Sample Breakfast

1st Breakfast - before workout (5 to 6 AM maybe 7 AM on weekends)

  • 1 Large Banana
  • 1/4 Cantaloupe or similar melon

 2nd breakfast - post workout (7 to 9 AM - maybe 10 AM on weekends)

Workdays

Protein Shake

  • 1.5 Cup Soymilk
  • 2 Scoops protein powder
  • 1 large Banana
  • 6 Strawberries

Weekends

  • 4 egg whites  (100 calories)
  • 6 oz. Spinach  (80 calories)
  • 3 oz. smoked salmon  (200 calories)
  • Total calories: 380

 

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I take First Endurance supplements:

Optygen

  • I take the 7 day day "loading" dose prior to and including race day
  • I don't take it beyond that - it is only effective in 3 week cycles, and the first week you get maximum benefit.  If I were a professional, I might consider cycling on and off, but as an amateur it's most effective (and cost effective...it's ridiculously expensive) to use during my taper up to a race.

Ultragen

  • The single best recovery drink on the market, hands down.
  • I use it after my monster weekend workouts, and after big Wednesday (2 hour bike in AM, 1 1/2 hour run PM), and after my long swim on Thursday (anywhere from 4,500 to 6,000 yards)
  • It's pricey and it also has a ton of calories and is very high in sugars, perfect for a post-huge training day, but when I'm doing something short, it would be a waste of money and a glut of calories.

Hint for First Endurance-users/addicts:

Cordycepts and Rhodiola Extract 

  • You can take both rhodiola and cordycepts extract from a GNC or similar health food store.  These are the base ingredients of Optygen, but are much cheaper and you can play with the dosing a bit.

Endurox (by Accellerade)

  • I use this product more than Ultragen.  It's much cheaper (1/2 price) and it's almost as effective.  It's a solid 4:1 carb to protein ration recovery drink
  • ...honestly, it's probably equally as effective as Ultragen in the long run...