Caveman diet, Stone Age diet, hunter-gatherer diet and Paleo diet are all terms used to describe the Paleolithic diet. The Paleolithic diet takes the nutritional principles of humanity's ancestors and focuses on choosing whole, natural foods to promote health and wellness. This approach to nutrition can provide significant training results, such as building muscle and improving performance, but you must monitor your macronutrient intake to make sure you get enough protein.
Step 1
Consume about 20 percent to 25 percent of your total calories from protein. This typically means about 0.7 g to 1 g of protein per lb. of body weight. For example, if you weigh 200 lbs., you should consume about 140 g to 200 g of protein a day on the Paleolithic diet. You can adjust your protein intake based on your overall training intensity and fitness goals. Your total protein intake should be divided fairly evenly among your four to six daily meals.
Step 2
Choose Paleolithic diet-approved protein sources. Processed meats and protein with artificial ingredients are generally not allowed on this diet. The best lean protein sources include chicken, turkey, game meat, lean beef, fish, seafood and eggs. Dairy products are typically not allowed on a strict Paleolithic diet, but some athletes, such as football players, who need additional calories and protein may supplement with whole milk to build muscle and strengthen bones.
Step 3
Consume a post-workout protein and recovery shake within 30 minutes after each training session or workout. The shake should contain a combination of carbohydrate and protein in a ratio of 4 to 1. For example, if the shake contains 20 g of protein, it should contain 80 g of carbohydrate. The protein provides amino acids to build muscle, while the carbohydrates help to replenish muscle glycogen lost during your workout.
Step 4
Stick to a specific training schedule to promote muscle growth. Your workouts should take place four to six days a week and consist of both resistance and cardiovascular exercises, preferably on alternating days. The best exercises with weights include dead lifts and clean- and-squats, while body-weight resistance exercises include push-ups, sit-ups, pull-ups and dips. Cardio exercises include running, rowing, cycling and swimming.
References
- The Training Bible; "A Quick Guide to 'The Paleo Diet for Athletes' "; Loren Cordain and Joe Friel; 2005
- Fox News; The Paleo Diet; August 2011
- Mark's Daily Apple; "The Definitive Guide to the Primal Eating Plan"; Mark Sisson
- CrossFit Football: Nutrition
- "The CrossFit Journal"; "What is Fitness and Who Is Fit"?; Greg Glassman; October 2002
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