Charles Poliquin, a Canadian strength coach who worked with athletes in the NFL, NHL, and Olympics, was a proponent of specific dietary approaches to optimize performance. His nutrition advice, often featured in publications like Men's Fitness, emphasized individualized plans based on science, genetics, and energy needs. Poliquin, who passed away in 2018, left behind a legacy of training methodologies and nutritional philosophies.
Poliquin's Nutritional Philosophy
Poliquin believed that nutrition played a pivotal role in overall health, athletic performance, and body composition. He advocated for a high-protein, lower-carbohydrate diet based on whole foods. He also stressed the importance of water intake for muscle growth, encouraging individuals to drink 40ml of water for every kilogram of body weight.
Poliquin also believed that "Breakfast is the most important meal of the day,” and that "What you eat for breakfast sets up your entire neurotransmitter production for the day."
The Meat and Nuts Breakfast
One of Poliquin's most well-known recommendations was the "meat and nuts breakfast." This meal, consisting of a large portion of meat and a serving of nuts, aimed to optimize neurotransmitter production, specifically dopamine and acetylcholine, which are crucial for focus and drive. According to Poliquin, "The meat and nuts breakfast raises both dopamine and acetyl-choline, the two most important neurotransmitters for focus and drive,” and that “The meat allows for a slow and steady rise in blood sugar."
Adapting the Diet on the Road
Poliquin recognized the challenges of maintaining a strict diet while traveling. He suggested that when access to specific foods like gluten-free chicken sausages or venison steak was limited, athletes should seek out alternatives such as salmon and avocados (as in the Dominican Republic) or elk (as in Stockholm). In unfamiliar locations, steak and eggs or salmon and eggs were acceptable substitutes.
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High-Protein Diet: Benefits and Considerations
Poliquin was a strong advocate for high-protein diets, citing several benefits:
- Preserving Lean Muscle Mass: High protein intake helps protect lean muscle mass, which is critical for maintaining metabolism, especially during fat loss.
- Thermogenesis: The body expends more calories processing protein compared to carbohydrates or fats.
- Satiety: Protein is filling, leading to increased satisfaction and reduced overall calorie intake.
- Essential Amino Acids (EAAs): High-quality protein sources provide essential amino acids, which are associated with less body fat and more muscle mass.
However, Poliquin also cautioned against potential drawbacks of high-protein diets:
- Acid Formation: Higher protein diets can increase acid formation in the body, potentially leading to calcium loss.
- Gut Bacteria Imbalance: Diets high in animal protein may lead to reduced intake of fruits, vegetables, and fiber, potentially compromising gut health.
To mitigate these issues, Poliquin recommended:
- Consuming plenty of vegetables and fruits to alkalize the system and balance pH levels.
- Including resistant starch in the diet to support the growth of beneficial anti-inflammatory gut bacteria.
Fat Metabolism and Metabolic Flexibility
Poliquin emphasized the importance of efficient fat metabolism for hormone production, brain health, and vitamin absorption. Metabolic flexibility, the body's ability to readily burn stored fat and glucose, was also a key focus.
He suggested two primary methods for improving fat metabolism:
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- Exercise: Particularly effective for overweight individuals, exercise helps the body learn to burn fat for energy.
- Replacing Carb Intake with Fat: Reducing carbohydrate intake shifts the body to burn fat rather than blood sugar.
He also noted the importance of carnitine, an amino acid that contributes to optimal fat metabolism.
Foods to Avoid
Poliquin recommended eliminating certain foods to reduce inflammation and improve overall health:
- Sugars and Simple Starches: Rice, wheat, rye, corn, oats, barley, and anything made with flour, including pasta, breads, and cereals.
- Dairy: Due to potential intolerance issues.
- Prepackaged Foods: Anything from a box, bag, tube, can, or wrapper, containing processed or preserved ingredients.
Hydration
Poliquin stressed the importance of adequate water intake for overall health and performance. He recommended drinking 40ml of water for every kilogram of body weight daily. He noted that dehydration can lead to higher cortisol output and increased fat storage.
Sample Poliquin Diet Principles
Based on Poliquin's teachings, here's a simplified overview of his dietary recommendations:
- Prioritize Protein: Consume high-quality protein sources at each meal to reach at least 10 grams of EAAs.
- Embrace Healthy Fats: Incorporate healthy fats to support hormone production and fat metabolism.
- Limit Carbohydrates: Reduce carbohydrate intake, especially from processed sources.
- Eat Whole Foods: Focus on fresh, unprocessed foods.
- Stay Hydrated: Drink plenty of water throughout the day.
- Consider Individual Needs: Tailor the diet to individual energy needs, genetics, and goals.
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