Fitness & Training Tips

by Krystal Crawford

Paleo plant-based diets have grown in popularity among professional athletes and bodybuilders alike to increase their strength and athletic performance. More studies are glowing on the positives of a Paleo plant-based diet for athletes with convincing reasons why this diet is extremely worth it.

Protein and the Paleo Plant-Based Athlete

Protein is essential to repair body tissues and increase muscle growth. Protein can also be used by the body for energy, but only after carbohydrate stores have been depleted. While it’s possible to eat balanced levels of protein on a Paleo plant-based diet, athletes need only a small amount of extra protein to support strength and muscle growth. The recommended requirement for protein is so low (5-15% of caloric intake) that athletes can easily meet this required need by increasing caloric intake. Eating a wide variety of plant-based foods and making healthier choices to include some protein at every meal to ensure you’re getting the recommended balanced amino acid profile to increase your chances of feeling great during a workout.

Filling in Nutritional Gaps with Staple Foods

Staple foods could offer performance benefits due to the antioxidant (polyphenols), micronutrient (vitamin C, E) and carbohydrate-rich foods to assist in training and enhancing recovery. Below list common foods to help you meet the need of the Paleo plant-based diet for athletes:

Variety of fruits, usually raw
Variety of vegetables, cooked and raw
Vegetable sprouts
Starchy vegetables such as sweet potatoes and other tubers
Seeds: chia seeds, flaxseeds, hemp seeds
Nuts: almonds, nut butter, nut milk, Brazil nuts, cashews, hazelnut, pistachios, pumpkin seeds, pine nuts, macadamia nuts, pecans, walnuts
Plant-Based Protein Powder

The Ratio Breakdown

The percentages of caloric intake for athletes on a Paleo plant-based diet is roughly 65% carbohydrates, 20% fat, and 15% protein. For athletes looking to improve energy by taking in the appropriate amount of carbohydrates, makes the Paleo plant-based diet well-suited.

Top Foods to Fuel Your Performance

Calorically dense Paleo plant-based foods that are rich in complex carbohydrates such as squash, sweet potatoes, and beets (which range from 400-650 calories per pound). Dried fruits are a great source of fuel before exercise because they can quickly digest and not weigh down heavily in your stomach during a workout. Nuts, avocado, healthy unprocessed oils, and coconut are also calorically dense foods to help you stay full.

When consuming an abundant amount of unprocessed, whole, plant-based foods, you will get a full spectrum of macronutrients (carbohydrates, fats, fiber, protein, and water) and micronutrients (antioxidants, enzymes, minerals, phytochemicals, and vitamins) needed for efficient muscle recovery and energy production for optimal athletic performance.