This document summarizes the key aspects of the Paleo Diet in a Box program. It outlines the basics of the paleo diet, including recommended and restricted foods. It then provides an example one day meal plan following paleo guidelines. The document also discusses modifications for paleo diet for athletes, focusing on nutrition before, during and after workouts. Finally, it lists several benefits of the paleo diet for athletes, such as increased amino acids and nutrients to support muscle development and recovery from exercise.

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2. Paleo Diet Basics:
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3. What to Eat!
● Grass-produced meats
● Fish/seafood
● Fresh fruits and veggies
● Eggs
● Nuts and seeds
● Healthful oils (Olive, walnut, flaxseed,
macadamia, avocado, coconut)

4. What not to Eat!
● Cereal grains
● Legumes (including peanuts)
● Dairy
● Refined sugar
● Potatoes
● Processed foods
● Salt
● Refined vegetable oils

5. Examples of one day of eating:
· Breakfast: Omega-3 or free ranging eggs scrambled in olive oil
with chopped parsley. Grapefruit, or any fresh fruit in season,
herbal tea
· Snack: Sliced lean beef, fresh apricots or seasonal fruit
· Lunch: Caesar salad with chicken (olive oil and lemon
dressing), herbal tea
· Snack: Apple slices, raw walnuts
· Dinner: Tomato and avocado slices; grilled skinless turkey
breast; steamed broccoli, carrots, and artichoke; bowl of fresh
blueberries, raisins, and almonds; one glass white wine or mineral
water.
* (wine would never have been available to our ancestors, but the
85:15 rule allows you to consume three non-Paleo meals per
week.)

6. Paleo for Athletes
**Serious athletes, when it comes to immediately before,
during, and directly after workouts, need to bend the rules of
the Paleo Diet a bit since we're placing demands on the body
that were not normal for our Stone Age ancestors.
● Stage I: Eating Before Exercise
● Stage II: Eating During Exercise
● Stage III: Eating Immediately After
● Stage IV: Eating for Extended Recovery
● Stage V: Eating for LongTerm

7. Why is the Paleo Diet Beneficial?
· Increases intake of branched chain amino acids (BCAA). Benefits muscle
development and anabolic function. Also counteracts immunosuppression
common in endurance athletes following extensive exercise.
· Decreases omega-6: omega-3 ratio. Reduces tissue inflammations common
to athletes while promoting healing. This may include asthmatic conditions
common in athletes.
· Lowers body acidity. Reduces the catabolic effect of acidosis on bone and
muscle while stimulating muscle protein synthesis. This is increasingly important
with aging.
· Is high in trace nutrients. Vitamins and minerals are necessary for optimal
health and longterm recovery from exercise. The most nutrient dense foods are
vegetables and seafood. On average, vegetables have nearly twice the nutrient
density of grains.

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