i have some questions about it?
Stage I: Eating Before Exercise "eat low to moderate glycemic index carbohydrates at least two hours prior to a hard or long workout or race. There may also be some fat and protein in this meal. All foods should be low in fiber."
can you give examples of such meals? what are carbs in paleo if no wheat is allowed? can you give examples?
does it mean lean meat , eggs and fruits?
Stage II: Eating During Exercise "take in high glycemic index carbohydrates mostly in the form of fluids"
if i don't have it in a fluid form, what should i do? can you give examples of high GI carbs?
Stage III: Eating Immediately After "drink that contains both carbohydrate and protein"
if i don't have it in a drink , what should i do? does it mean a many vegtables and some lean meat?
Stage IV: Eating for Extended Recovery "continue to focus your diet on carbohydrates, especially moderate to high glycemic load carbohydrates along with protein at a 4-5:1 carbprotein ratio. Now is the time to eat nonoptimal foods such as pasta, bread, bagels, rice, corn and other foods rich in glucose as they contribute to the necessary carbohydrate recovery process."
should i eat nonoptimal food at this stage? or is there an alternative with optimal food?
Stage V: Eating for LongTerm "return to eating a Paleo Diet by focusing on optimal foods."
ok, this is the important question: what should i do on stage III, IV and V, when i train at night just before i go to sleep? what should i eat? what do you recommend?