Paleolithic Diet, CrossFit, Kettlebells

Something I've struggled with lately is getting the post workout nutrition thing right while staying Paleo. For a while I was "cheating" and using a rice protein powder for the protein component of my post workout shake. A typical post-workout shake for me was:

• 9-12oz bananas (and possibly some additonal fresh fruit)
• 1-3 scoops of rice protein (I was experimenting with different portions)
• 1 Tbsp Flax Oil

I'd usually follow this with 1 Tbsp of Cod Liver Oil.

Probably not the worst for post-workout nutriton, but I wanted it to be as good as it could be and be perfectly Paleo. Another requirement I have for a post workout meal is that it should be easy and transportable. I wanted to be able to consume it quickly and away from home if need be.

For the past few days I've been doing something pretty radical as far as post workout nutrion goes - I'm taking in my nutrients in separately. What do I mean, exactly? Here's what I'm doing:

• 12oz Bananas
• 1 Tbsp Flax Oil

Wait 20-30min then:

• 1 Can of Premium Tuna
• 1Tbsp Fish Oil

Nutrient-wise, here's what we have:

• Calories: 695
• Protein: 32g
• Carbs: 72g
• Fat:30

If you're into Zone-Paleo here's what the percentages look like:

• Protein: 18%
• Carbs: 41%
• Fat: 39%

The waiting serves two purposes. First off, I'm not putting the Tuna in the shake and I'm not eating them together. That's nasty! LOL Second, I'm currently of the belief that fruit should be eaten away from slower digesting foods. Giving the bananas a "head start" means my stomach should be empty again by the time the tuna gets to it.

So far, this seems to be working well. I'm not having any kind of low blood sugar problems because the tuna is starting to digest by the time the sugar from the fruit is starting to leave my bloodstream.

A question that comes up is: "Would a lower fat meal have a more favorable effect on nutrient transport?" I have no idea what the glycemic index of this thing is. Also, would it be more Zone-favorable if I added more protein and is this what I want for a post workout meal? So, I can basically drop the fat and/or increase the protein to see what's going to work.

I have a blood glucose monitor and I can certainly use it to determine the different effects of this meal as I tweak and tune it. I still haven't used the meter, so this is a good excuse to get working with it!

I'm going to keep going with this approach and see what happens!

ttys

Adam