THE ENDURA PALEO PERFORMANCE EATING PLAN

YOUR GUIDE TO

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THE ENDURAPALEO-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.

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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 VO2MAX.

↓ GLYCAEMIC LOAD• 65% fruit & vegetables.• ↓ Sugar and refined carbohydrates.

• Maximise performance with a carbohydrate “turbo boost”.

ALKALISING FOODS ↓ ACIDITY• ↑ Fruit and Vegetables: ↓ Grains. • Alkalising diets have been shown to improve performance and reduce muscle breakdown.

↑ATHLETIC

BODY COMPOSITION

↑PERFORMANCE

↑RECOVERY

↓PAIN & INJURY

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.

EATING PLAN

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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.

35% Lean Meat, Nuts and Seeds

Approx 1 palm sized portion of lean protein.

HANDFUL

PALMPORTION

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What Does a Day Look Like?Sample diet for an athlete on 2700 calories per day.

65% fruit and vegetables• Alkalising• Low GI

• Nutrient Dense

35% lean meat, nuts and seeds

• Alkalising• Low GI

• Nutrient Dense

Meal 11 handful of grapes1 medium banana

2-3 free range eggs with smoked salmon (scrambled)

Snack 1 apple 1 handful raw mixed nuts

Meal 21 medium sweet potato4 handfuls mixed greens

250 g grilled salmon1 tbsp sesame seeds

Snack 1 cup celery sticks 1 tbsp almond butter

Meal 31 serve pumpkin

4 handfuls mixed vegetables250 g grass fed beef steak

Snack ½ cup mixed berries ½ cup coconut

Meal 41 cup capsicum

1 cup mushrooms1 cup green beans

1 free range chicken breast (to stir-fry)

EATING PLAN

HANDFUL

PALMPORTION

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What Does a Day Look Like?Recommended Vegetables contributing to 65% plate

Allowable Fruits contributing to 65% plate

AsparagusAsian greensBamboo shootsBean sproutsBeetroot Broccoli BroccoliniBrussels sprouts CabbageCapsicumCarrot CauliflowerCeleryChard CucumberEggplantEndive FennelGarlic Green beansKaleKohlrabiLeeksLettuce (all types)Mushrooms

Okra OlivesOnionsPumpkin RadicchioRadishRocketTomatoSea vegetables (including kelp, kombue)SpinachSproutsSquash Sweet potato Water chestnutsWater cress Zucchini

Limit/moderate:Potato (substitute with sweet potato due to high GI and starch content of white potato).

AppleApricots BananaBlackberriesCherriesCranberryGuava MulberryOrangePassionfruitPawpaw PeachPear (all varieties)PineapplePomegranate Raspberry Strawberry

Less fibrous fruits (when training long distance):Grapes GrapefruitFresh figHoneydew melon Kiwi fruit

Lemon Lime Lychee MandarinMangoNectarinePeachPineapple PlumRockmelonWatermelon

Dried fruit:Apple Apricots CoconutCranberriesDates FigsMangoPawpaw*avoid sugar coated or crystallised varieties

AvoidDairy products (including milk, cheese, butter etc)Cereal grains (including wheat, barley, corn, rye etc)Legumes (including lentils, peas, peanuts etc)

Yeast containing foods.Soy (including tofu, tempeh, soy yogurt etc)SweetsAlcohol (excessive consumption)Artificial colours, flavour and preservatives

EATING PLAN

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What Does a Day Look Like? (cont.)

Recommended Protein contributing to 35% plate

BeefChickenDuckEggsFishKangarooLamb MusselsOrgan meatsOystersPork PrawnsSeafood ScallopsSquid / calamari TurkeyVealVenison Limit to once per week (max):Ham (lunch meat)SausagesBacon Fatty cuts of meats (shoulder, ribs)Processed meatsCanned or pickled meats

Mixed nuts:AlmondsBrazil nutsCoconut meatHazelnutsMacadamia nutsNut butter / spread (no added sugar)PecansPine nutsPistachioWalnuts

Seeds:Flax / linseedPepitasSesame seedsSunflower seedsChia

Recommended condimentsHealthy Oils:OliveFlaxseedWalnutCanolaAvocadoCoconut

Sweeteners:SteviaSucralose

Condiments:All herbs and spicesAioli (eggs, olive oil, garlic, lemon juice) Guacamole (avocado, lemon juice, garlic)Beetroot dip (beetroot, olive oil, herbs, garlic and sea salt)

EATING PLAN

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END4797 - 11/14

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