I think eating the eggs is a great idea (I’ve done similar with good results in races) but doesn’t this sort of contradict the “no dairy products” Paleo philosophy?

On the other hand, logistics become a factor on the bike. Like Chris Dunkin said, sweet potatoes have become a PWO staple for me but I’m certainly not going to take my microwave oven with me on the ride. Bananas seem like a good option given that the PWO post defended their PWO use. Any other suggestions for DWO carbs? And, would fat play a more important role DWO than PWO?

I will certainly tinker with this myself, but wondered if you could tell me anything about the science behind how the body uses various carbs and fat DWO. I wasn’t unhappy with my performance while eating Lara Bars, but I’m wondering if there is a better option. After all, I wasn’t unhappy with my high-carb / low-fat life until I tried going Zone-Paleo and realized how much better I could feel.

Thank you so much for all the information you’ve provided! You’re doing quite a service to the community!Will! This is100% an issue of intensity, duration and gastric emptying. Longer efforts will necessitate more fat & protein. This is a good topic and I’ll tackle it at some point.

You bet amigo! Get her good and tired first!!

brendan-
Just a focus on PWO nutrition.

Any of the root veggies are good…turnips, partsnips…way less tasty than Sweet potatoes though! Bananas are good in a pinch, as is canned-unsweetened pineapple.

Brian-
You just need to tinker and see what works. That said, Brian Mackenzie makes a great point that you adapt to how you train…if you might need to perform while consuming food, train that way (think100mile run). I tend to feel best if i’m almost hungry but I and very adapted to that. Put a little food in my stomach and I’m a little bitch with how upset my stomach gets.

I noticed that the carb. percentages are significantly higher than mine. I eat almost-paleo with small amounts of dairy and a 4:1 carb:protein recovery drink (yes, with sugar). As such, my macronutrient intake ends up around 60-65% fat, 20-25% protein, 15-20% carb, with about 50% of my carbs coming post-workout. While I’m still fairly new to this diet and training regimen (CF since October, CFE beginning lightly in December and more heavily this month, diet really only dialed in after the holidays), I want to make sure that I’m on the right track.

I feel good and my workout numbers are improving, so I take that as a good indicator, but I want to approach the optimal nutrition plan to maximize my results.

Any words of wisdom?

–David

Just keep tinkering!

the first meal focus is on recovery and gastric emptying. Therefore, no fat.