Free The Paleo Diet for Athletes by Loren Cordain, Joe Friel Page B

Staying adequately hydrated for such events is critical. Once you are excessively dehydrated, it is difficult to get fluid levels back to normal. As always, use thirst as your guide to drinking. Hyponatremia is a threat to all athletes, including the faster ones, in events of this duration. The key, again, is drinking to satisfy thirst and not on a schedule. There will be a significant loss of body weight due to dehydration in eachday’s activity in multiday events even while you are drinking to thirst. During rest and recovery times fluids should be consumed as desired.
    Prevent central nervous system fatigue. Low levels of branched-chain amino acids in the blood during these long events can allow serotonin to enter the brain, causing the central nervous system to fatigue even though the other systems of the body are doing well. (See “What Is Fatigue?” )
    Prevent muscle wasting. It is not unusual for athletes in ultra-distance events, such as the Tour de France, to lose several pounds, mostly from muscle. A study of trekkers in the Andes found that those who supplemented their diet with branched-chain amino acids gained muscle mass over 21 days, while their placebo-supplemented companions who otherwise ate the same diet lost muscle. Without adequate protein intake, the trekkers’ bodies were “cannibalizing” themselves. This helps us understand why, after ultra-marathon events, athletes look so gaunt. To prevent muscle catabolism, it is critical that the athlete take in protein along with carbohydrate during the race.
    Prevent hunger. You will become quite hungry if you go 18 hours or longer with nothing more than sports drinks and gels. Foods including solid sources are a necessity, as they are more energy-dense than liquid sources. You’ll also find that after several hours, you become very tired of sweets and crave fat. Follow your desires and eat what sounds appealing, but consider these treats rather than main sources of fuel. The typical warnings still stand: Keep these foods low in fiber, and try them in workouts before using them in races.
    Nutritional Guidelines for 18+ Hour Events
    The guidelines for including fat and protein (primarily branched-chain amino acids) now shift toward fat and protein and slightly away from carbohydrate. Your 300 to 600 calories hourly from carbohydrate, fat, and protein should be broken down, respectively, as 60 to 70 percent, 20 to 30 percent, and 10 to 15 percent. This proportion may enhance performance and recovery, while helping to prevent the serotonin buildupthat can cause central nervous system fatigue and greater exertion.
    Races of this distance often provide or allow support in the form of aid stations, feed zones, or even following support vehicles. This makes the replacement of huge energy needs throughout the event possible. For multiday events such as bicycle stage races, rest and recovery breaks are the times when the day’s caloric expenditures must be made up. During these times, which are essentially Stages IV and V of daily recovery, an assortment of foods such as potatoes, sweet potatoes, yams, vegetables, turkey sandwiches, fresh fruits, and soup will provide carbohydrate, fat, and protein.

CHAPTER 4
    S TAGES III, IV, AND V: E ATING A FTER E XERCISE
    Immediately after a race or workout ends, it’s time to start focusing on recovery. This should be your highest priority. The higher your athletic goals, the more important quick recovery becomes. If you aspire to achieve at your peak levels, then both the quantity and quality of training are crucial for success. The sooner you can do another key workout, the faster you will get into race shape and the better your results will be.
    If everything is done right nutritionally, both before and during the exercise session, then you’re well on your way to accomplishing this result. Following exercise, your objective must be to return your body to its preexercise levels of hydration, glycogen storage, and muscle