• Skip to primary navigation
  • Skip to header navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Shop
  • About
  • Contact
  • My Cookbook
my new book!
Display Search Bar

The Paleo Running Momma

Run Fast, Eat Clean, Live Messy!

  • Browse Recipes
  • By Course
    • Appetizers & Snacks
    • Breakfast & Brunch
    • Dips, Dressings and Sauces
    • Lunch & Dinner
    • Sweet Treats
    • Veggies & Sides
  • By Dessert
    • Breads & Muffins
    • Brownies & Bars
    • Cakes & Cupcakes
    • Chocolate
    • Cookies
    • Crisps, Cobblers, & Crumbles
    • Fruit
    • No-Bake
    • Pies & Tarts
  • By Special Diets
    • Egg Free
    • No Added Sugar
    • Nut Free
    • Vegan
    • Whole30
  • By Ingredient
  • By Holiday/Season
    • Birthday
    • Christmas/Winter
    • Easter/Spring
    • Summer/BBQ
    • Thanksgiving/Fall
  • View the Full Recipe Index

4.08.14

Endurance Without Grains?

Sharing is caring!

 

imagesI think the biggest question that comes up for runners or other endurance athletes when talking about Paleo, is HOW DO YOU GET CARBS?

First, I am not a health professional, nutritionist, scientist, or anything else that gives me authority to speak on this subject.  All I have is my own experiences to share.  But, real life daily experience can sometimes put the puzzle pieces together pretty well.  Of course ultimately, you have to do what is best for you and make decisions that resonate with the full picture of your current health.

I first want to recommend an amazing book written by two people who ARE completely qualified to speak on this subject!  The Paleo Diet for Athletes explained all the science of the matter and has great advice specifically for endurance athletes.

Second, I will just hurry up already and tell you how and what I eat and how it affects my running.  I don’t count calories, macros, or anything at all, I eat the things that appeal to me and I eat portions that are filling, which winds up for me being 3 large meals a day and a snack or two depending on how I feel.  To sum it all up, here are my 5 basic rules I have come to follow with my nutrition:

1.  Replenish calories as I burn them.  Since changing my diet I don’t do the late-night-carb thing anymore, and that means I am ready to eat a big meal after my morning run.  On a run longer than 6 miles I am craving some extra carbs along with lots of protein and veggies which usually means sweet potatoes or plantains added to my breakfast.  I just have come to love those foods, and they leave me feeling energized, satisfied, digesting well.  I also do a better job of refueling on the run now that my digestion has improved.  I can surprisingly eat Lara Bars (the ones without peanuts or added sugar) during a long run and feel great.  I also use PowerBar Performance Engery Blends before, during, and after long runs and they are yummy, and crazy easy to digest.

2.  Eat Foods that are Easy to Digest.  It is worth experimenting to see which foods work best for your own personal digestion.  There is a lot to be gained from eating what our bodies are happy with.  Find out what makes yours happy!  In the past I had trouble properly nourishing myself because I was reacting badly to many “runner friendly” foods like bagels, cereals, and pasta.  I was always questioning whether a food would bother me and never knew what the heck to eat to support my running!

  1. “Carb Loading” is Not Loading At All. You do not need massive amounts of carbs to run well!  Yes, you need glycogen to access as well as fat to convert into fuel, but eating bagels and pasta all day before a race is just not necessary and for me, just made me sick.  I experimented during training by replacing some meat and veggies with more dense carb sources the day before a long run and these small changes seemed to work really well.  Sweet potatoes, bananas, sauteed apples or other fruits, some pears with chopped nuts, beets (omg love beets!) and plantains are all things I eat more of when I want to build glycogen stores.  I also drink coconut water before and after longer runs.

4.  Focus on Improving and Maintaining Overall Health.  I feel better as an athlete when I feel better as a human being.  There’s no escaping this in my opinion.  You may be able to get by for a while putting nutrition on the backburner, but the things we ignore have a way of catching up with us no matter how fast or long we run from them.  Take care of your body, your soul, your life, and be honest about what you aren’t happy with.  Using running or any other athletic pursuits to mask a lingering problem will not fix the problem.  I have learned this over and over again and it’s something I really have to think about on a daily basis to “catch” potentially unhealthy patterns.

5.  Do Not Be Afraid of Nutritious Food (or any food really).  As athletes or people who do regular exercise, once we know what makes us healthy, what we personally tolerate best and what makes us thrive, there is no need to “fear” any type of food.  Let me explain.  “Fear” as I am writing it is a sort of irrational avoidance mainly because of something unknown or not understood.  You can decide you aren’t going to eat bagels because they give you stomach cramps and headaches and that is not being afraid of bagels.

For me, for a long time I tried to steer clear of fat because I thought it was just a bunch of extra calories that wouldn’t benefit me in any way.  I was plain wrong and unaware of its benefits.  It was irrational.  Once I started eating a lot of fat in the form of olive oil, coconut oil, avocado oil, ghee, nuts and seeds, avocados, and fattier meats, the satisfaction I felt made me realize how deprived I was in the past.  Our bodies need fat carbs and protein.  No need to count or obsess though.  Find out the general amounts that feel right and don’t be afraid that it’s too much of this, too little of that, and just eat to your own personal satisfaction.  It makes everything in your life better, including running of course!  For additional help on this check out Whole9life, one of my fav’s!

So how does nutrition affect your training?  How do you fuel long runs?  What has worked for you and what hasn’t?  What are your thoughts on carbs for runners and other endurance athletes?

 

 

You Might Also Like...

  • Progression Runs for Speed and Endurance
  • Thinking Out Loud on a Day Without Kids
  • Running vampire
    Should Running Vampires Ever See the Sun?
Previous Post
Next Post

About Michele

More than a little into running and paleo recipes (yoga now too!) but I'm not here to rain on your grains (or anything else) so come along for the ride! I do a little too much of everything (except cleaning), and I enjoy laughing at myself. As long as I'm the one making the jokes, that is. Just kidding. So bring me your angst, your appetite and your frying pan and climb aboard!

Reader Interactions

Reader Reviews & Comments

  1. Play free mahjongg connect says

    December 15, 2018 at 2:57 am

    This recommendation is very useful for everyone, i am recently learn your shared recipe making process. anyone have to get a easy chance for enjoying in here.

    Reply
  2. Joe S Calloway says

    February 25, 2021 at 11:33 am

    Wow, I don’t know that about athletes’ diet. But after reading your post, now I know and I will surely try it as you shared in your video. I have found this post by mistake because I was looking for the 10 dollar minimum deposit usa online casino and by mistake, I clicked on this link.

    Reply

Leave a Comment Cancel reply

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Primary Sidebar

Welcome!

Hi! I’m so happy you stopped by! My name is Michele and I’m a Paleo eater and recipe creator, runner, mom of 3, and the gal behind Paleo Running Momma! Over here you’ll find real-food, clean eating family favorites that you’ll be excited to share with your loved ones. I hope you stay awhile, eat, savor, and enjoy!

Read More

Free Recipes

Subscribe to email updates for new recipes delivered to your inbox!

Footer

Weeknight Ideas

M
Get the Recipe
One-Skillet Teriyaki Meatballs {Paleo, Whole30}
These easy one-skillet teriyaki meatballs are perfect for weeknights.
T
Get the Recipe
Instant Pot BBQ Chicken {Paleo, Whole30}
Packed with flavor and perfect over a sweet potato or greens!
W
Get the Recipe
Glazed Sheet Pan Chicken with Butternut Squash and Apples {Paleo, Whole30}
The perfect no-fuss, one-pan paleo and Whole30 dinner.
TH
Get the Recipe
Crispy “Breaded” Paleo Chicken Cutlets {Whole30}
Quick, simple, and perfect to make ahead of time!
F
Get the Recipe
Loaded Taco Sweet Potato Sliders {Paleo, Whole30}
Packed with flavor and perfect over a sweet potato or greens!

New Recipes

Delivered to your inbox!

Sign Me Up!
Who’s up for one-bowl paleo breadsticks this wee Who’s up for one-bowl paleo breadsticks this weekend? These easy Italian breadsticks are loaded with flavor, Italian herbs and garlic, and have the perfect chewy texture.
They’re great when you’re craving bread but want to keep things clean!  Gluten-free, grain free, dairy free and perfect for dipping 🍕link to the recipe is in my bio 😄https://www.paleorunningmomma.com/paleo-breadsticks-one-bowl-gluten-free-dairy-free/
#paleobaking #healthybaking #paleobread
Happy Valentine’s Day 💕🍫aka an excuse to h Happy Valentine’s Day 💕🍫aka an excuse to have chocolate all month long and not mad about it!I present you with the best paleo chocolate cake with chocolate “buttercream” frosting!  A reader favorite and the only blog recipe that also made it to my cookbook - Paleo Baking at Home.  Link to the recipe is in my bio so go make this ASAP (or save for a needed chocolate fix 🍫) P.S. if you haven’t preordered my book yet (releasing March 10!) the link is also in my bio or just search on amazon!
https://www.paleorunningmomma.com/paleo-chocolate-cake-chocolate-buttercream/
#paleobaking #paleobakingathome #chocolatecake #paleotreats
Counting down to Valentine’s Day with more choco Counting down to Valentine’s Day with more chocolate 🍫 and we’re making donuts today!  Double chocolate frosted paleo donuts that also happen to be nut free 💕and can be made in a muffin pan too 😄 gluten free, dairy free, kid approved and so fun! Link to the recipe is in my bio ❤️ https://www.paleorunningmomma.com/chocolate-donuts-gf-paleo/
#donuts #chocolate #paleotreats #chocolatedonuts #paleobaking #healthybaking
Brand new on the blog today - chocolate covered ch Brand new on the blog today - chocolate covered cherry fudge brownies 🍫💕 I made these egg free, vegan and paleo and DANG did they rock my world last week. Planning to make them again for Valentine’s Day because hello chocolate heaven magic!  Chocolate covered cherries were my favorite as a kid and the fudgy brownies speak for themselves. Link to the recipe is in my bio 😍https://www.paleorunningmomma.com/chocolate-covered-cherry-fudge-brownies-paleo-vegan/#paleobaking #chocolate #vegan #veganrecipes #vegandesserts
Totally guilty of chocolate AND cheesecake spammin Totally guilty of chocolate AND cheesecake spamming you this week 💕 for Valentine’s Day 💕 and today it’s a paleo + vegan espresso chocolate chip cheesecake!This creamy rich cheesecake has a chocolate cookie crust topped with a cashew based espresso chocolate chip cheesecake layer.  Dairy-free, gluten-free, egg free, refined sugar free. Link to the recipe is in my bio ☕️🍫 https://www.paleorunningmomma.com/espresso-chocolate-chip-cheesecake-paleo-vegan/
#vegandesserts #vegancheesecake #veganrecipes #veganbaking
Every time I make vegan cheesecake I’m amazed th Every time I make vegan cheesecake I’m amazed that it’s possible to make “cheesecake” so legit without any dairy!  Today’s chocolate raspberry mini cheesecakes are no exception - soooo good!These mini vegan cheesecakes have a chewy chocolate layer topped with a super creamy sweet raspberry cashew cheesecake layer.  Top them with a chocolate drizzle and you’re good to go for Valentine’s Day!  Gluten free, no bake, dairy free, egg free, vegan.  Link to the recipe is in my profile 💕🍫 https://www.paleorunningmomma.com/chocolate-raspberry-mini-vegan-cheesecakes-no-bake/#vegancheesecake #vegandesserts #paleovegan #paleotreats #chocolate
Happy Monday!! I have a new IG-only recipe for you Happy Monday!! I have a new IG-only recipe for you today that couldn’t be more perfect for a Monday morning (especially to kick off Valentine’s Day week 💕💕) a yummy Paleo Mocha Latte! ☕️🍫 #ADI added some @ancientnutrition collagen for more protein too. I used the plain version but you can go double-chocolate with their chocolate flavored collagen!I add their collagen protein to my coffee daily for the bonus skin and joint benefits plus extra protein 👍Here’s the recipe for the best paleo mocha latte!
Makes 2 servings
10 oz strong brewed coffee, hot (or espresso, if preferred)
1 cup almond milk, or nut pods creamer, heated in the microwave or a saucepan
2 Tbsp raw cacao powder
2 Tbsp maple sugar (or coconut sugar)
2 scoops Ancient Nutrition Multi Collagen Protein (use the chocolate flavor for double chocolate!)
1 1/2 tsp pure vanilla extract optional
Extra cacao powder or shaved dark chocolate for garnishAdd the prepared coffee or espresso, the milk or creamer, cacao powder, maple sugar, collagen, and vanilla to a blender and blend until all is dissolved, then continue to blend until frothy.  Divide between 2 cups and garnish with extra cacao powder or shaved chocolate if desired.  Enjoy!
New today!! These double chocolate muffins are inf New today!! These double chocolate muffins are infused with lots of orange flavor, drizzled with an orange glaze and of course loaded with tons of rich dark chocolate!
Made with almond flour, they have a texture like traditional wheat flour muffins but are totally grain free, dairy-free, and paleo friendly.  Great for snacks, breakfast and brunch!  Link to the recipe is in my profile 😄https://www.paleorunningmomma.com/double-chocolate-orange-muffins-paleo/
#paleobaking #chocolate #paleotreats
Follow on Instagram
Back To Top
© 2021 The Paleo Running Momma
  • Contact
  • Privacy
  • Policies
Site Credits Designed by Melissa Rose Design. Developed by Once Coupled.
  • Facebook
  • Twitter
  • Pinterest