Problems of Paleolithic Nutrition and the Endurance Athlete

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

[email protected](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