The original Paleo diet is based on the idea that the optimal diet consists of foods that were consumed during the Paleolithic Era, prior to agriculture and animal husbandry. The Paleo diet is a high-protein, low-carbohydrate diet. "The Paleo Diet for Athletes," written by Loren Cordain, Ph.D., is a variation of the basic Paleo diet.
The Basic Paleo Diet
The basic Paleo diet excludes foods that are products of agriculture or animal husbandry. This includes grains, dairy, beans, legumes, potatoes, processed foods, and sugar. Foods that you are allowed to eat are lean meat, fish, nuts, seeds, fresh vegetables and fruits. Oils that are included are those from fruits or tree nuts like olive oil or coconut oil. Adding salt to food is not allowed. For beverages, water and organic green tea are permitted. There are several versions of the Paleo diet that are followed, including the version for athletes.
The Paleo Diet for Athletes
The Paleo diet for athletes has five stages. Stage one is before exercise. During this stage, a carbohydrate source that is low in fiber is consumed one to two hours prior to training or competition. Protein and fat also may be included. Stage two is eating during exercise. Carbohydrates are consumed, primarily in liquid form. Sports drinks are allowed during workouts to meet this requirement. In stage three, immediately after exercise, a recovery drink with carbohydrates and protein is recommended within thirty minutes following training or competition. Stage four is eating for extended recovery. During this time, non-optimal foods such as pasta, bread and rice are recommended, along with more protein. Stage five, eating for long-term recovery, is the final stage. At this time, you are eating according to the basic Paleo diet guidelines.
Claimed Benefits
According to Cordain, the Paleo diet for athletes will improve health and enhance performance because it is high in branched chain amino acids, promotes low acidity in the body and is high in trace nutrients. Cordain states that these factors will benefit muscle development, reduce tissue inflammation, reduce the catabolic effect of acidosis on bone and muscle and supply nutrient-dense foods.
Considerations
The Paleo diet excludes dairy products, so calcium and vitamin D intake is a concern. Supplementation of vitamin D might be needed, especially if you live in an area that has limited sunlight. It is always important to consult with your physician and registered dietitian to discuss the risks before beginning any diet to ensure health and performance are not compromised.
References
- Paleo Diet Summary Introduction
- "A Quick Guide to The Paleo Diet for Athletes"; Loren Cordain, PhD and Joe Friel, MS; 2005
- Everydiet: Paleo Diet for Athletes
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