Problems of Paleolithic Nutrition and the Endurance Athlete
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PROBLEMS OF PALEOLITHIC NUTRITION
AND THE ENDURANCE ATHLETE
Rodney Hansen, Ph.D.
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Format of the Presentation:
1) Define Paleonutrition or Paleolithic Nutrition
2) Analyze proposed diets of paleonutrition3) Athlete case study4) Present three arguments against
Paleonutrition
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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
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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
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Other Paleolithic approaches:
Paleolithic Exercise-lots of jumping, sprinting, darting, rolling in different body positions
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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
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Analysis of Paleo DietsSubjectMale68” tall 150 pounds21 yearsVery Active (distance runner)Nonsmoker
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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
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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
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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)
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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
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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
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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
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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
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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
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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.
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Food Intake Breakfast: Banana, Broccoli, Chicken
thigh Lunch: Carrot, grapes Snack: Apple Dinner: Chicken Thigh, Cashews
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Nutrition Counseling Nutrient utilization Daily nutrition Carbohydrate sources Calories
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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
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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
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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
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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
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Questions?
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Rodney HansenAssociate Professor
Department of Health Promotion and Human
PerformanceWeber State University
[email protected](801) 626-7748
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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