diet & nutrition
The Paleo Diet: Right For Runners?
Paleo has been growing in popularity among the general community. But its basic tenets seemed to be counter to the traditional carbo-loading of runners and endurance athletes. But athletes can benefit from a Paleo diet with just a few simple adjustments.
The Paleo Proposal: More Athletes Are Trying the Meat- and Produce-Packed Diet, Claiming Improved Health and Running. Should You Switch?
Overview of the Paleo diet and pros and cons for runners including alterations to the diet that may provide enhancements in performance.
Nutritional Ketosis (or: Why I don't eat any carbs. Ever.)
This is a great blog post by an endurance runner who has made the switch from a standard American diet to a ketogenic lifestyle with an overview of his training and meal plan.
The Real-Life Diet of an Ultramarathoner Who Stays Away from Carbs
A look at the diet of Dean Karnazes who is an ultra runner and is best known for his amazing feat of running 50 marathons in 50 days. Dean adheres to a modified Paleo lifestyle and shares his diet and nutrition secrets.
Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners
A technical look at peak fat oxidation for 20 elite ultra-endurance athletes; half of which follow a traditional high-carb diet, half following a low-carbohydrate diet.
Fat For Fuel, My Ketogenic Diet Experiment While Endurance Training
The article provides an overview of the Author's transition to a ketogenic lifestyle and its effects on short and long distance running performance.
Paleo Diet Principles May Help Runners: Recent research found that the Paleo diet isn't great for diabetes, but athletes can follow some of its guidelines for a well-rounded meal plan.
The article provides a brief overview of the Paleo diet and offers "Runner-Friendly, Paleo-Style Guidelines" to assist in optimizing performance for runners.
Running and Paleo: How To Fuel For Increasing Mileage
This is a blog post by Michele at Paleo Running Momma! She is super speedy and qualified for Boston the first time she ran a marathon! She shares her secrets about eating paleo as a long distance runner and the types of foods she has found to be effective as a Paleo runner.
Running and Nutrition: What to Eat Before, During and After a Long Run
This article covers the one question on every runner's mind; What is the secret to “perfect” race fueling? What is the best pre-race dinner and breakfast to eat? What will give you enough energy to have your most stellar performance in a race? What do you eat to recover? And, oh by the way, how do you do it all without gaining weight?
general athletic performance
Modified Ketogenic Diet for Endurance Athletes
A review of the science behind the ketogenic diet and proposes a modified ketogenic diet specifically designed for endurance athletes based on their individual needs, racing goals, and overall long-term health.
Should Athletes Eat Fat or Carbs?
The article looks at both sides of the debate whether performance athletes can enhance their performance on a low carb, high fat, ketogenic diet. With quotes from Dr. Jeff Volek and Dr. Louise Burke, the article challenges the definition of optimal macro nutrient ratios and discusses the need for metabolic flexibility.
A Quick Guide to the Paleo Diet for Athletes
This article was co-written by Dr. Loren Cordain, PhD and Joe Friel and features an overview of their 2005 book entitled The Paleo Diet for Athletes. The book applies the concept of eating as our Stone Age ancestors ate to the extraordinary demands of training for serious endurance sports. The article covers a broad overview of topics including timing meals around training, recommended macronutrient ratios, and the benefits of a Paleo lifestyle for endurance athletes.
Paleo Nutrition to Fuel Your Workouts
This article takes a very comprehensive look at what the research really says about macronutrient ratios (protein, fat, and carbs) and physical activity, and how you can use Paleo as an appropriate template for meeting any macronutrient goals. While the elite athlete will appreciate the information, this article is written for the more common recreational athlete.
Nutrient timing revisited: is there a post-exercise anabolic window?
Several researchers have made reference to an anabolic “window of opportunity” whereby a limited time exists after training to optimize training-related muscular adaptations. However, the importance - and even the existence - of a post-exercise ‘window’ can vary according to a number of factors. While not specific to either Keto or Paleo diets, this paper provides a detailed review of existing literature on the effects of nutrient timing with respect to post-exercise muscular adaptations, and assists in drawing conclusions that allow practical, evidence-based nutritional recommendations to be made for maximizing the anabolic response to exercise.
Fat Burning During Exercise: Can Ergogenics Change the Balance?
Endurance athletes and dieters are eager to burn more fat during exercise; athletes
hope to conserve carbohydrate stores, while dieters wish to decrease fat stores. This article
briefly reviews the role of fat as an energy source for physical activity, discusses how exercise
intensity and duration affect fat and carbohydrate metabolism, and assesses the nutrition
strategies athletes are most likely to use in attempts to promote fat burning during exercise:
caffeine ingestion, L-carnitine supplements, medium-chain triglyceride supplements, and high fat