Problems of Paleolithic Nutrition and the Endurance Athlete
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PROBLEMS OF PALEOLITHIC NUTRITION
AND THE ENDURANCE ATHLETE
Rodney Hansen, Ph.D.
Format of the Presentation:
1) Define Paleonutrition or Paleolithic Nutrition
2) Analyze proposed diets of paleonutrition3) Athlete case study4) Present three arguments against
Paleonutrition
What is Paleonutrition or the Paleolithic Diet?
“Caveman Nutrition” or Hunter/Gatherer type of diet
No dairy products No grain products (agriculture) Timing of ingestion is important Continually evolving
Other Paleolithic approaches:
Paleolithic Lifestyle- can include:-Extended Fasts (24 to 36 hours)-Regular Donation of Blood-Wearing only natural fibers-Growing All Body Hair-Nude exposure to sun-Very Restricted Diets (“good food” vs. “bad food”), Ingestion Methods, or Cooking Techniques
Other Paleolithic approaches:
Paleolithic Exercise-lots of jumping, sprinting, darting, rolling in different body positions
Why is paleo diet ergogenic? (Cordain & Friel, 2005)
1) High in Branched Chain Amino Acids (BCAAs)
2) Net metabolic alkalosis3) Rich in trace nutrients (fruits and
vegetables)4) Enhanced glycogen stores
Analysis of Paleo DietsSubjectMale68” tall 150 pounds21 yearsVery Active (distance runner)Nonsmoker
DRI Goals for the Subject: Total Calories needed = 3443 CHO 387 to 560g (45 to 65% of Cals) (408g
= 6g/kg) Fat 77 to 134g (20 to 35% of Cals) Protein 86 to 136g or (10 to 16% to 35%) Saturated Fat 38g or <10% of Calories Cholesterol <300mg Fiber 48g Calcium 1000mg Sodium 2400mg
Breakfast Lunch Dinner Snack
MondayPaleo cereal: Mixed
nuts & berries /w coconut milk
Egg salad rolled in lettuce
Roast beef /w roasted veggies
Plantain chips /w Baba Ghanoush
TuesdayCold leftover
roast beef slices /w pesto
Beef & cabbage stew
mustard pork tenderloin /w
coleslawCoconut ice cream
Wednesday Pork sausages /w grapefruit
Ground beef stuffed bell
peppers
Duck confit /w carrot confit
Can of salmon /w olive oil & lemon
juice
Thursday Sunny side up eggs /w salsa Coconut curry stir
-fry
Paleo Shepperd’s pie (mashed parsnip or
cauliflower instead of potatoes)
Smoked salmon
Friday Fried ground beef & carrots /w salsa
Bacon, hard boiled eggs and tomato salad /w
mayo
Polish stew Spicy pumpkin seeds
Saturday Ham and asparagus omelet
Mussels in white wine & garlic
sauce
Olive, garlic & lemon chicken
Dessert: Pears
poached in red wine
Celery sticks /w liver pâté
SundayBeef liver /w
steamed broccoli and salsa verde
Fried pork chops /w sautéed
spinachPumpkin Chili Olives &
sauerkraut
Breakfast Lunch Dinner Snack
Monday Bowl of berries /w coconut milk
Salad /w roasted chicken, cherry
tomatoes & olive oil / lemon juice vinaigrette
Paleo Spaghetti Macadamia nuts
Tuesday Leftover paleo spaghetti
Chicken & veggie soup /w liver pâté Beef goulash Beef jerky
WednesdayOnion and spinach omelet /w leftover
liver pâté
Tuna salad wrapped in lettuce
/w almonds
Beef bourguignon Dessert:
Coconut ice creamHard boiled eggs
Thursday Bacon & eggs /w piece of fruit Zucchini and swee
t potato frittataGrilled trout /w
butternut squash soup
Pork Rinds
Friday Coconut milk smoothie
Citrus beef salad stir-fry
Citrus roast chicken
/w sweet potato fries
Bowl of berries /w almonds
SaturdayCold Leftover
roast chicken /w mayo
Lemon & garlic scallops
Dessert:
Coconut ice cream
Bone marrow /w Waldorf salad
Dessert: Baked apples
Dark chocolate covered bacon
Sunday Tomato and egg stir-fry
Bacon, grape & broccoli salad
Butter chicken Raw veggies /w guacamole
From: Paleo Diet Lifestyle
Analysis of Paleo DietsDIETARY RECOMMENDED INTAKE: PALEO DIET LIFESTYLE:
Total Calories needed = 3443 CHO 387 to 560g (45 to 65%
of Cals) (408g = 6g/kg) Fat 77 to 134g (20 to 35% of
Cals) Protein 86 to 136g or (10 to
16% to 35%) Saturated Fat 38g or <10% of
Calories Cholesterol <300mg Fiber 48g Calcium 1000mg Sodium 2400mg
Total Calories = 6901 CHO 218g (12% of Cals)
(3.2g/kg) Fat 480g (62% of Cals)
Essential Fats not met Protein 435g or (25% of Cals) Saturated Fat 188g or 24% of
Calories Cholesterol 2179mg Fiber 49g Calcium 1006mg Sodium (not determined)
Analysis of Paleo DietsDRI:
PALEO DIET LIFESTYLE MODIFIED (EVERYTHING HALVED EXCEPT FRUITS AND VEGETABLES):
Total Calories needed = 3443 CHO 387 to 560g (45 to 65%
of Cals) (408g = 6g/kg) Fat 77 to 134g (20 to 35% of
Cals) Protein 86 to 136g or (10 to
16% to 35%) Saturated Fat 38g or <10% of
Calories Cholesterol <300mg Fiber 48g Calcium 1000mg Sodium 2400mg
Total Calories = 3553 CHO 124g (14% of Cals)
(1.8g/kg) Fat 237g (60% of Cals)
Essential Fats not met Protein 222g or (25% of Cals) Saturated Fat 94g or 24% of
Calories Cholesterol 1134mg Fiber 45g Calcium 680mg Sodium 4122mg
Analysis of Paleo DietsDRI: PALEO DIET FOR ATHLETES:
Total Calories needed = 3443 CHO 387 to 560g (45 to 65%
of Cals) (408g = 6g/kg) Fat 77 to 134g (20 to 35% of
Cals) Protein 86 to 136g or (10 to
16% to 35%) Saturated Fat 38g or <10% of
Calories Cholesterol <300mg Fiber 48g Calcium 1000mg Sodium 2400mg
Total Calories = 4403 CHO 209g (19% of Cals)
(3g/kg) Fat 259g (53% of Cals)
Essential Fats met Protein 297g or (27% of Cals) Saturated Fat 58g or 12% of
Calories Cholesterol 1326mg Fiber 47g Calcium 950mg (Def in Vit D) Sodium 2035mg
Weber State Athletics Volunteered to provide nutrition
counseling to athletes Athletic trainer saw a need for nutrition
counseling Approached the athletic department Obtained a stipend and sweats!!! Services: Team presentations, individual
counseling
Athlete Case Study Male Track Athlete-sprinter Wanted to lose weight to get faster Thought he was too heavy Teammate had lost weight following Paleo Did not know his body fat level
Track Athlete-Sprinter Age: 21 years old Male Height: 6’1” Weight: 208 lbs (was 212 lbs) Goal: below 200 lbs Body fat: unknown Mother-Olympic sprinter
Athlete Case StudyNutrient DRI IntakeEnergy 4207 kcal 1209 kcalCarbohydrate 472-682 grams 97 gramsProtein 130 grams 87 gramsFat 93-163 grams 57 grams
Deficient (<66%): Thiamin, B12, Folate, Vitamin D, Vitamin E, Calcium, Potassium, Sodium.
Food Intake Breakfast: Banana, Broccoli, Chicken
thigh Lunch: Carrot, grapes Snack: Apple Dinner: Chicken Thigh, Cashews
Nutrition Counseling Nutrient utilization Daily nutrition Carbohydrate sources Calories
Nutrition Counseling Results
Athlete did have body fat level tested using a Bod Pod
Body fat was 8% Athlete was able to add more
carbohydrate to his diet Athlete stated he felt better and had
more energy
Three Arguments Against Paleolithic Nutrition:
1) Beneficial claims are overstated- Effects of any nutritional intervention
are probably limited to specific sub-populations based on gender, age, health, fitness level, specificity
Three Arguments Against Paleolithic Nutrition:
2) There is a cultural bias in paleolithic nutrition (and paleolithic culture and exercise)
- Present day paleolithic cultures consume food sources we find repulsive (e.g. reptiles, bats, larvae, insects, worms, brain, eyes, blood, stomach contents, etc.)
- Source of infighting among paleo-nutritionists
Three Arguments Against Paleolithic Nutrition:
3) Animal Models of domestication show adequate time for nutritional adaption
- 10,000y/25y per generation = 400 generations
- Adaptation can be very rapid, mammalian systems can rapidly adjust to environmental stimulus
Questions?
Rodney HansenAssociate Professor
Department of Health Promotion and Human
PerformanceWeber State University
rhansen@weber.edu(801) 626-7748
Future of Nutrition services at WSU
Meal service-on campus Cooking classes Grocery store tours Attend practice sessions Collect sweat rate data Work with strength and conditioning
coach Educate new coaches
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