The Paleo Diet for Athletes (57 page)

Pineapple

Beef Kebabs,
223

Bombay Chicken Salad,
255

Cantaloupe-Pineapple Ambrosia,
264

Polyunsaturated fatty acids (PUFA),
90–92
,
170
,
171
,
203
. See also

Omega-3 fatty acids; Omega-6

fatty acids

Pork

Barbecued Lemon-Pepper Pork

Steaks,
215

Barcelona Pork Loin,
214

Mexico City 1968 Pork Loin

Appetizer,
216–17

Omega-3 Spinach Salad,
254

Oven-Baked Pecan Pork Chops,
216

Potassium/sodium balance,
94

Potatoes

Herbed New Potatoes,
268

Poultry. See Chicken and poultry

Primates, diet of,
147–49

Prioritizing races,
19

Processed foods,
xvi
,
81
,
82
,
97–100
,
165
,
167–68

Protein. See also Branched-chain amino acids (BCAA)

content of common foods,
74

cramps from burning,
45

daily intake per pound of body weight,
69

in homemade recovery drink,
54
,
56

in hunter-gatherer diet,
176

inadequate, signs of,
132
,
133

in lean vs. fatty meats,
167

macronutrient balance and,
87

overtraining and,
132–33

percentage of calories from,
165
,
176–77

from plants vs. animals,
73–75
,
74

poisoning or toxicity,
151–52
,
176

in Stage I,
24–25
,
26
,
27

in Stage II,
43
,
46
,
48
,
49–50

in Stage III,
54–55
,
55
,
56

in Stage IV,
63–64

in Stage V,
68–69
,
69
,
72–75
,
74

weight loss and,
119–120
,
121

Prunes

Braised Beef with Walnuts, Prunes, and Peaches,
222

Spiced Orange Sauce,
272

PUFA. See polyunsaturated fatty acids

R

Rabbit

Tarragon Rabbit,
233

Rabbit starvation,
152

Race period diet,
112

Raisins

Apricot-Raisin Tongue,
225

Bombay Chicken Salad,
255

Cantaloupe-Pineapple Ambrosia,
264

Rape plants,
206–7

Recipes

condiments,
241–46

desserts,
263–65

fish,
238–240

fruits,
263–65

meat dishes

beef,
221–24
,
258

chicken and poultry,
217–220
,
255
,
262

game meats,
230–34

organ meats,
225–29

pork,
214–17
,
254

recovery drink,
53
,
58
,
60–61

salads,
253–58

shellfish,
235–38
,
256–57

soups,
259–262

Stage IV recovery,
266–272

vegetable dishes,
247–252

Recovery. See also specific stages

guidelines, long-term,
65
,
68–71

guidelines, short-term,
62–64

homebrew,
53
,
54–55
,
56
,
58
,
60–61

importance for training,
141–42

overtraining and neglect of,
122

Paleo Diet modification for,
18

recipes (Stage IV),
266–272

Stage I as preparation for,
22–23
,
24

in Stage III,
52–61

in Stage IV,
61–64

in Stage V,
64–76

Red wine

Barbecued Ostrich Medallions,
234

Beef Kebabs,
223

Braised Onion Sauce,
270

Buffalo Steaks with Mushroom Sauce,
232

Grilled London Broil,
224

Isola Pot Roast,
223

Moose Rump Roast,
231

Rocky Mountain Oysters,
229

Rooke’s Roast Venison,
230

Respiratory equivalency ratio (RER),
107
,
108
,
109–10
,
120

Rest. See also Overtraining

needed for fitness,
102

stress/rest balance,
123
,
136–37

Restaurants,
209–10

Richards, Mike,
153
,
165

Road trips,
210

Robinson, Jo,
199

Rudman, Daniel,
176

S

Salmon

Cordain’s Fennel Salmon,
238

Salt and sodium

exercise and,
34–35

hyponatremia,
35–37
,
46
,
48
,
266

potassium/sodium balance,
94

replacements,
212

replenishing,
34–35
,
56
,
266

salt water ingestion,
31

Stage IV recovery recipes,
266

Satiety,
120

Saturated fatty acids (SAT),
89–90
,
169
,
171
,
203

Seafood. See Fish; Shellfish

Seawater poisoning,
31

Shellfish,
201–3
,
201

Cancun Zesty Mussels,
236

Lemon Dill Shrimp,
238

Omega-3 Crab Salad,
256

Omega-3 Stuffed Crab,
237

Peloponnesian Shrimp,
235

Salsa Shrimp Salad,
257

Tillamook Steamed Clams,
237

Sherry

Tarragon Rabbit,
233

Shrimp

Lemon Dill Shrimp,
238

Peloponnesian Shrimp,
235

Salsa Shrimp Salad,
257

Sleep,
102

Sodium. See Salt and sodium

Spinach

Omega-3 Spinach Salad,
254

Sports bars,
27

Sports drinks and gels,
34
,
38
,
39
,
42

Squash

Karachi Carrot Soup,
260–61

Squid

Sautérne Squid,
239

Stage I (eating before exercise)

calories consumed in,
22
,
23
,
28

carbohydrates in,
17
,
22
,
23–24
,
27–28

food choices in,
25–27

hydration in,
22
,
25
,
27

importance for performance,
20–21

nutritional goals,
21–23

nutritional guidelines,
23–25

protein in,
24–25
,
26
,
27