FAQ About Paleo Diet

Eating the right foods before and after workouts is important for fueling your body, optimizing performance, and supporting recovery. On the Paleo diet, here are some recommendations for pre- and post-workout nutrition:

Before a workout (Pre-Workout):

• Carbohydrates: Consume a moderate amount of easily digestible carbohydrates to provide energy for your workout. Examples include fruits like bananas or berries, sweet potatoes, or a small portion of gluten-free grains like quinoa or rice.
• Protein: Include a moderate amount of protein to support muscle maintenance and repair. Opt for lean protein sources such as chicken, turkey, fish, eggs, or plant-based options like legumes or nuts.
• Healthy Fats: Although fats are slower to digest, a small amount can help provide sustained energy. Consider incorporating sources like avocado, nut butter, or a handful of nuts/seeds.
• Timing: Aim to have a balanced meal or snack containing carbohydrates, protein, and fats about 1-2 hours before your workout. If you have less time, choose a smaller snack that is easily digestible.
• During a workout: For shorter workouts, water is typically sufficient to stay hydrated. However, for prolonged intense exercise or endurance activities, you may consider incorporating a natural electrolyte drink or consuming small amounts of easily digestible carbohydrates like dried fruit or dates.

After a workout (Post-Workout):

• Protein: Consuming an adequate amount of protein post-workout is crucial for muscle recovery and growth. Include high-quality protein sources such as lean meats, fish, poultry, eggs, or plant-based options like legumes or tofu.
• Carbohydrates: Replenish your glycogen stores by consuming a moderate amount of carbohydrates. This helps restore energy levels. Choose options like sweet potatoes, fruits, gluten-free grains, or starchy vegetables.
• Recovery Snack: For convenience, you can consider consuming a protein shake or smoothie that combines protein and carbohydrates. You can use a Paleo-friendly protein powder, fruits, and almond or coconut milk. Alternatively, you can have a meal containing protein, carbohydrates, and vegetables within 1-2 hours post-workout.
• Hydration: Rehydrate by drinking water or, for intense or prolonged workouts, consider a natural electrolyte drink to replenish lost minerals.