Paleo & Ironman

climbhard00

Hey Everyone. I've been eating Paleo off/on for about 11 months. When the diet is strict, I feel great, no inflammation, steady energy levels, sleep better, etc.... I ran a marathon last year and had no nutrition issues. (I did deviate that day and had some Gu's, Cliff Shots, and sports drink.

 My question is anyone else Paleo in EN? or have any of you completed an Ironman using a Paleo nutrition approach? How did it go? What are some key things you eat during the race and during training? I'm going to get Loren Cordain's book 'Paleo for Endurance Athletes' but wanted to get a pulse here from the team.

 I've read some interesting things in the ultra running world (100miler) for nutrition approach. 

Scott Alexander

I've done it about 90% before, leading up to imaz2011. Great results and loved it.

After an early year acclimation time period - about three weeks - with lethargy, low energy and lots of trips to the bathroom (increasing fruits and veggies substantially, did that to me), I was good to go. Plenty of carbs for fuel in those same fruits and veggies, and I always love increasing protein intake.

I did cheat once or twice on the weekends, while weekdays were 100% paleo. And then, of course, there is beer. So maybe less than 90% with the beer intake.

I'd do it again in a heartbeat.

climbhard00

Posted By Scott Alexander on 15 Oct 2013 04:07 PM


I've done it about 90% before, leading up to imaz2011. Great results and loved it.



After an early year acclimation time period - about three weeks - with lethargy, low energy and lots of trips to the bathroom (increasing fruits and veggies substantially, did that to me), I was good to go. Plenty of carbs for fuel in those same fruits and veggies, and I always love increasing protein intake.



I did cheat once or twice on the weekends, while weekdays were 100% paleo. And then, of course, there is beer. So maybe less than 90% with the beer intake.



I'd do it again in a heartbeat.

Sounds like how my year with it has been! (only I'm a vino snob and will never give up wine).

So when you started longer training (IE: north of 120min) what types of nutrition were you taking with you? I have a hard time imagining eat a whole avocado while on a 2.5hr run! haha

 

Thx for the response Scott!

 

Scott Alexander

Pre-long training ride meal is a protein smoothie.
pre-long training run it was just a banana.

During long training rides, Lara bars and water w/ nuun.
Since my EN runs aren't any longer than 2.5 hours, about 16 miles, I didn't even have to use a gu. I'm 200+ lbs, so plenty of fuel "on board" to get my runs done.

For IMMT this year, I ate Only Lara bars on the bike with water w/ nuun.
But I did resort to GUs on the run. At that point, you pretty much resort to anything to get you through to the end.

Woody Freese

This may have been discussed (if so, sorry for duplicating efforts...), but what do you do on race day or for race rehearsals, longer training days, etc... where you need to practice with Power Gels and Perform? Does this throw your system into a confused state? Or is it okay to Paleo 90% of the time and use the gels, bars and fluids served during a race for training sessions? I guess there is no right or wrong answer - what are others doing?

climbhard00

Posted By Woody Freese on 15 Oct 2013 04:21 PM


This may have been discussed (if so, sorry for duplicating efforts...), but what do you do on race day or for race rehearsals, longer training days, etc... where you need to practice with Power Gels and Perform? Does this throw your system into a confused state? Or is it okay to Paleo 90% of the time and use the gels, bars and fluids served during a race for training sessions? I guess there is no right or wrong answer - what are others doing?

When I ran a marathon this last year, I was 90% Paleo and including 'Cliff Shots' & Gu's on training runs and on race day. Never experienced any inflammation or crazy reactions during or post. However I'm real interested to see the implications of going strict including during the the 11+ hour Ironman. I don't want to show up though and try something that isn't rehearsed and bonk

Coach Rich

This is what I've been doing for a few years now when I'm "on"

http://www.endurancenation.us/blog/training/a-practical-strategy-for-improving-body-composition/

climbhard00

Posted By Rich Strauss on 15 Oct 2013 04:42 PM

This is what I've been doing for a few years now when I'm "on"

http://www.endurancenation.us/blog/training/a-practical-strategy-for-improving-body-composition/

Thanks Coach.

IF anyone's reading this and is interested in a free nutrition tracker app, I use 'myfitnesspal' which is awesome! Feel free to add me on there to check out the nutrition diary. Screenname: Climbhard00

John Stark

Great topic.  I spent the past several months working on body comp using Ideal Protein and knocked off 45 pounds of pure body fat.  I am 6'4" and weighed north of 245 (gained weight over 2 years).  Now I am sitting around 208 as of this morning.  Basically my Ironman race weight but with more muscle and way less body fat.  I am now tinkering with Paleo and I appreciate Scott's comments below and would love to hear some more.  I am gobbling up fruit, salads, etc. but not feel satisfied.  Guess I need a few more days to acclimate.

+1 on My Fitness Pal.  I have been using it and the benefit (besides being a great app) is that it is cross platform.  Windows Phone, Android, iOS and web.  Plus I also have the Withings wi-fi scale and it links to MFP so all my weight and nutrition data is in one place.

John

rlh2000

I've used a paleo-ish diet to control Crohn's disease in the past (always gluten free, just not always all the way paleo...). I trained for my first half-ironman that way with good results. I did use gu on the run, both long training runs (about 1 every 45 min) and during the race. I fueled the bike with bananas and larabars. I know a lot of people can't believe having a larabar during a race due to the fat/fiber, but I think that if you are use to eating this way, you don't have any issues. I ate a lot of bananas and sweet potatoes for carbs during the day, especially before and after workouts. One time I did try taking a mashed up banana in a bag on a long run. I think it would have been fine but I tried to down that sucker as fast as I do a gu. That was a mistake, do not do shots of banana. Mejdool dates + almond butter are also awesome.

climbhard00

Posted By Rachel Hawe on 15 Oct 2013 06:15 PM


I've used a paleo-ish diet to control Crohn's disease in the past (always gluten free, just not always all the way paleo...). I trained for my first half-ironman that way with good results. I did use gu on the run, both long training runs (about 1 every 45 min) and during the race. I fueled the bike with bananas and larabars. I know a lot of people can't believe having a larabar during a race due to the fat/fiber, but I think that if you are use to eating this way, you don't have any issues. I ate a lot of bananas and sweet potatoes for carbs during the day, especially before and after workouts. One time I did try taking a mashed up banana in a bag on a long run. I think it would have been fine but I tried to down that sucker as fast as I do a gu. That was a mistake, do not do shots of banana. Mejdool dates + almond butter are also awesome.

quote of the day, 'do not do shots of banana'

thx Rachel, good feedback

climbhard00

Posted By John Stark on 15 Oct 2013 05:22 PM

Great topic.  I spent the past several months working on body comp using Ideal Protein and knocked off 45 pounds of pure body fat.  I am 6'4" and weighed north of 245 (gained weight over 2 years).  Now I am sitting around 208 as of this morning.  Basically my Ironman race weight but with more muscle and way less body fat.  I am now tinkering with Paleo and I appreciate Scott's comments below and would love to hear some more.  I am gobbling up fruit, salads, etc. but not feel satisfied.  Guess I need a few more days to acclimate.

+1 on My Fitness Pal.  I have been using it and the benefit (besides being a great app) is that it is cross platform.  Windows Phone, Android, iOS and web.  Plus I also have the Withings wi-fi scale and it links to MFP so all my weight and nutrition data is in one place.

John

John; connect with me on myfitnesspal and you can see what my typical paleo day consists of. you need to up your meat/protein intake quite a bit if it's not there. a normal Macro's day would consist of 50% fat, 30% protein, 20% carbs (keep in mind this is pre Ironman training). lots of eggs, steaks, meat, chicken, fish, etc... always a healthy fat like coconut oil or grassfed butter and you're getting the carbs from the right source already (fruits/veggies)

Drew Robinson

I am also on MyFitnessPal. Add me: Drudoo