YOUR GUIDE TO THE ENDURA PALEO PERFORMANCE EATING PLAN
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1 YOUR GUIDE TO THE ENDURA PALEO PERFORMANCE EATING PLAN
2 THE ENDURA PALEO-PERFORMANCE EATING PLAN The Endura Paleo-Performance Eating Plan is a diet designed for athletes to maximise performance, lessen muscular pain and to improve recovery after exercising. It is based on a stone-age diet where man was an athlete with high physical demands and needed to recover fast. Man evolved over a 2 million year period with a diet composed of natural, nutrient dense foods; fruits, vegetables, lean meat and healthy oils from nuts and seeds. It is only in the last 10,000 years (1% of our genetic evolution) that man has introduced foods refined via the agricultural revolution. The diet of our active, strong cave man ancestors is ideal for athletes looking to maximise their performance. Key health features of The Endura Paleo-Performance Eating Plan are: High nutrient density foods for maximum energy. Alkalising, not acidic foods to support recovery. Low glycaemic load for lean body composition. Anti-inflammatory oils for pain and injury. 2
3 EATING PLAN There is a substantial body of evidence illustrating the benefits of an alkalising diet for athletes including: Improved endurance and anaerobic performance. 1 Reduced muscle breakdown and preservation of lean muscle mass. 2 Paleo-Performance For Athletes NUTRIENT DENSITY 2-10 x nutritional value of a modern diet. Magnesium & Potassium, Sodium, BCAA & Glutamine. Improved endurance, increased strength, power and VO 2 MAX. ALKALISING FOODS ACIDITY Fruit and Vegetables: Grains. Alkalising diets have been shown to improve performance and reduce muscle breakdown. PERFORMANCE RECOVERY ATHLETIC BODY COMPOSITION PAIN & INJURY GLYCAEMIC LOAD 65% fruit & vegetables. Sugar and refined carbohydrates. Maximise performance with a carbohydrate turbo boost. LOW REACTIVE Anti-inflammatory ratio of Omega 6: Omega 3 fatty acids. Low allergen (grain, gluten and dairy free). No artificial colours, flavours and sweeteners. 3
4 EATING PLAN What Do I Eat? 35% lean meats, nuts and seeds 65% fruit and vegetables 65% Fruit and Vegetables 3-4 handfuls of fruit and vegetables. HANDFUL 35% Lean Meat, Nuts and Seeds Approx 1 palm sized portion of lean protein. PALM PORTION 4
5 EATING PLAN What Does a Day Look Like? Sample diet for an athlete on 2700 calories per day. Meal 1 65% fruit and vegetables Alkalising Low GI Nutrient Dense 1 handful of grapes 1 medium banana 35% lean meat, nuts and seeds Alkalising Low GI Nutrient Dense 2-3 free range eggs with smoked salmon (scrambled) Snack 1 apple 1 handful raw mixed nuts Meal 2 1 medium sweet potato 4 handfuls mixed greens 250 g grilled salmon 1 tbsp sesame seeds Snack 1 cup celery sticks 1 tbsp almond butter Meal 3 1 serve pumpkin 4 handfuls mixed vegetables 250 g grass fed beef steak Snack ½ cup mixed berries ½ cup coconut Meal 4 1 cup capsicum 1 cup mushrooms 1 cup green beans 1 free range chicken breast (to stir-fry) 5
6 What Does a Day Look Like? Recommended Vegetables contributing to 65% plate Asparagus Asian greens Bamboo shoots Bean sprouts Beetroot Broccoli Broccolini Brussels sprouts Cabbage Capsicum Carrot Cauliflower Celery Chard Cucumber Eggplant Endive Fennel Garlic Green beans Kale Kohlrabi Leeks Lettuce (all types) Mushrooms Okra Olives Onions Pumpkin Radicchio Radish Rocket Tomato Sea vegetables (including kelp, kombue) Spinach Sprouts Squash Sweet potato Water chestnuts Water cress Zucchini Limit/moderate: Potato (substitute with sweet potato due to high GI and starch content of white potato). Dairy products (including milk, cheese, butter etc) Cereal grains (including wheat, barley, corn, rye etc) Legumes (including lentils, peas, peanuts etc) Allowable Fruits contributing to 65% plate Apple Apricots Banana Blackberries Cherries Cranberry Guava Mulberry Orange Passionfruit Pawpaw Peach Pear (all varieties) Pineapple Pomegranate Raspberry Strawberry Less fibrous fruits (when training long distance): Grapes Grapefruit Fresh fig Honeydew melon Kiwi fruit Avoid EATING PLAN Lemon Lime Lychee Mandarin Mango Nectarine Peach Pineapple Plum Rockmelon Watermelon Dried fruit: Apple Apricots Coconut Cranberries Dates Figs Mango Pawpaw *avoid sugar coated or crystallised varieties Yeast containing foods. Soy (including tofu, tempeh, soy yogurt etc) Sweets Alcohol (excessive consumption) Artificial colours, flavour and preservatives 6
7 EATING PLAN What Does a Day Look Like? (cont.) Recommended Protein contributing to 35% plate Beef Chicken Duck Eggs Fish Kangaroo Lamb Mussels Organ meats Oysters Pork Prawns Seafood Scallops Squid / calamari Turkey Veal Venison Limit to once per week (max): Ham (lunch meat) Sausages Bacon Fatty cuts of meats (shoulder, ribs) Processed meats Canned or pickled meats Healthy Oils: Olive Flaxseed Walnut Canola Avocado Coconut Mixed nuts: Almonds Brazil nuts Coconut meat Hazelnuts Macadamia nuts Nut butter / spread (no added sugar) Pecans Pine nuts Pistachio Walnuts Seeds: Flax / linseed Pepitas Sesame seeds Sunflower seeds Chia Recommended condiments Sweeteners: Stevia Sucralose Condiments: All herbs and spices Aioli (eggs, olive oil, garlic, lemon juice) Guacamole (avocado, lemon juice, garlic) Beetroot dip (beetroot, olive oil, herbs, garlic and sea salt) 7
8 TRAIN HARDER, RACE FASTER, RECOVER QUICKER with Endura Sports Nutrition AUSTRALIA A division of Health World Limited 741 Nudgee Road Northgate, Queensland Australia 4013 Ph: (07) Fax: (07) Country and Interstate: endura.com.au NEW ZEALAND A division of Health World (NZ) Limited 22B William Pickering Drive Rosedale, Auckland New Zealand 0632 Ph: (09) Fax: (09) Country and Interstate: endura.co.nz ENDURA.COM.AU END /14 8
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