The Paleo diet, also known as the caveman or Stone Age diet, has garnered significant attention in recent years, with proponents suggesting it can improve health and athletic performance. This dietary approach centers on foods presumed to have been available to Paleolithic humans, typically including vegetables, fruits, nuts, roots, and meat. Conversely, it minimizes dairy products, grains, legumes, salt, and coffee, while excluding sugar, processed oils, and alcohol. This article explores the relationship between the Paleo diet and running performance, considering both potential benefits and drawbacks.
The Core Principles of the Paleo Diet
The Paleo diet is rooted in the idea that human genetics have not adapted sufficiently to modern diets. Proponents argue that the increase in chronic diseases and degenerative conditions reflects a mismatch between our Stone Age genes and contemporary food consumption patterns. The central tenet is that we should primarily consume foods that our ancestors ate for millions of years, such as vegetables, fruits, and lean animal protein, while limiting or avoiding foods introduced more recently, like grains, dairy, and legumes.
However, accurately determining the exact composition of the Paleo diet is challenging. The diets of Paleolithic humans likely varied significantly based on climate, environment, and available resources. Some populations may have consumed diets high in fats from meat, fish, nuts, and seeds, while others may have relied more heavily on starchy plants.
Paleo Diet and Endurance Athletes: A Complex Relationship
The Paleo diet has received a great deal of attention recently, with many, including Dean Karnazes, using it as a good nutrition plan for runners.
For endurance athletes, the Paleo diet presents a unique set of considerations. Running is a touchy subject on Paleo - some folks swear off it as a relic of their calorie-counting past they can’t wait to leave behind; other folks swear on it as the best thing they ever tried. If you're in the first group, that's totally fine - try lifting or swimming or hiking or literally anything else!
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The traditional Paleo diet, with its emphasis on lean protein and limited carbohydrates, may not provide sufficient fuel for intense training and prolonged endurance activities. Most experts agree that the Paleo diet in its most strict interpretation is too low in carbohydrates to fuel hard training. Carbohydrates are a primary energy source for runners, particularly during high-intensity exercise. They are stored as glycogen in the muscles and liver, providing a readily available fuel source.
However, Paleo food can supply carbs if you need them to keep up with all the running. But with that said, you might find that you don’t actually need as many carbs as you thought you did: take a look at this overview of low-carb diets for athletes. Even some elite long-distance athletes feel good on a low-carb, high-fat diet.
When carbohydrate is in short supply Ketone bodies are produced in the liver from fatty acids and converted into a fuel source in the mitochondria. It is also suggested that for the Paleolithic hunter to exhaust prey and outpace other scavengers, fast running speeds would have been required. Glucose from the consumption of a larger amount of carbohydrates than is thought to have made up their diet might have been needed for such high level aerobic activity. Gluconeogenesis is the synthesis of glucose from non-carbohydrate sources - amino acids (proteins), glycerol (lipids) and lactate.
Potential Benefits of a Paleo Diet for Runners
Despite concerns about carbohydrate restriction, the Paleo diet offers several potential benefits for runners:
Reduced Processed Foods and Refined Sugars: The Paleo diet emphasizes whole, unprocessed foods, naturally eliminating refined sugars, excessive alcohol, and additive-laden meals. This can lead to more stable blood sugar levels and sustained energy throughout the day.
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Anti-Inflammatory Effects: By prioritizing fruits, vegetables, and healthy fats, the Paleo diet may help reduce inflammation in the body. The wild red meat of our Paleolithic ancestors would have been higher in essential fats and lower in saturated fat than modern meats. Decreases omega-6: omega-3 ratio. Reduces tissue inflammations common to athletes while promoting healing. This may include asthmatic conditions common in athletes. This is particularly beneficial for runners, who often experience inflammation due to the demands of training.
Improved Nutrient Intake: The Paleo diet encourages the consumption of nutrient-dense foods, ensuring adequate intake of vitamins, minerals, and antioxidants. Cutting out processed foods and replacing them with a diet of fruit, vegetables and fresh meat rich in antioxidant nutrients will support a healthy immune system allowing consistent training and improved performance. This is crucial for supporting overall health, recovery, and performance. Is high in trace nutrients. Vitamins and minerals are necessary for optimal health and longterm recovery from exercise. The most nutrient dense foods are vegetables and seafood. On average, vegetables have nearly twice the nutrient density of grains.
Weight Management: The Paleo diet can be effective for weight management due to its emphasis on whole foods and its potential to balance blood sugar and energy levels. Significant decreases in body mass (BM), body mass index (BMI), and fat mass (FM) as well as an increase in the fat-free mass (FFM) (%) in both groups were observed. Whether you are looking to reach your goal weight for an athletic competition or performance, The Paleo Diet can support your body’s needs with whole, nutrient-dense foods.
Gut Health: But to take a lesser-known example, running has surprising benefits for gut and digestive health - which is one of the biggest non-weight-loss reasons why people try Paleo. For instance, this study found that regular runners tended to have lower rates of constipation. Another study demonstrated benefits for people with Irritable Bowel Syndrome (IBS).
Modifications for Endurance Athletes
Recognizing the limitations of a strict Paleo diet for endurance athletes, some experts recommend modifications to ensure adequate carbohydrate intake. Cordain recognized this problem, so he teamed up with Friel to publish The Paleo Diet for Athletes in 2005. This diet allows athletes to deviate from the original diet by eating non-Paleo carbs, including pasta, bread, bagels, rice, and cereal, within prescribed time windows surrounding a training session. These modifications typically involve incorporating non-Paleo carbohydrate sources, such as sweet potatoes, rice, or gluten-free grains, strategically around training sessions.
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The Paleo Diet for Athletes suggests a five-stage approach to eating, tailored to the athlete's training schedule:
- Stage I: Eating Before Exercise: Consume low to moderate glycemic index carbohydrates at least two hours before a hard or long workout.
- Stage II: Eating During Exercise: For workouts lasting longer than an hour, take in high glycemic index carbohydrates, primarily in the form of fluids like sports drinks.
- Stage III: Eating Immediately After: Within 30 minutes post-workout, consume a recovery drink containing both carbohydrate and protein in a 4-5:1 ratio.
- Stage IV: Eating for Extended Recovery: For the next few hours, focus on carbohydrates, especially moderate to high glycemic load carbohydrates, along with protein at a 4-5:1 carb-protein ratio.
- Stage V: Eating for Long-Term Recovery: For the remainder of the day, return to eating a Paleo diet, focusing on optimal foods.
Scientific Evidence and Research Findings
Several studies have investigated the effects of the Paleo diet on health and performance.
One study assessed the impact of an eight-week Paleo diet on professional handball players. Significant decreases in body mass (BM), body mass index (BMI), and fat mass (FM), as well as an increase in fat-free mass (FFM), were observed in both the Paleo diet group and the control group. There were no significant differences between groups in haematological and biochemical indicators of blood and urine, except for HDL-C, which was significantly higher in the Paleo diet group.
Another study examined the effect of a Paleo diet in combination with sprint interval training (SIT) on endurance athletes. After six weeks, both the Paleo diet group and the control group improved in time to exhaustion (TTE) and distance covered in a 60-minute time trial, without significant group differences. In the Paleo diet group, body weight, fat mass, and systolic and diastolic blood pressure decreased.
These findings suggest that a Paleo diet, particularly when combined with exercise, may have positive effects on body composition, blood pressure, and substrate utilization. However, the impact on athletic performance appears to be comparable to that of a traditional diet when both are combined with appropriate training.
Potential Drawbacks and Considerations
Despite the potential benefits, the Paleo diet also presents some potential drawbacks:
Carbohydrate Restriction: The most significant concern is the potential for inadequate carbohydrate intake, particularly for endurance athletes. Athletes need carbohydrates before, during, and after workouts lasting longer than an hour in order to fuel their effort. Sufficient carbs are also needed to restock glycogen stores when they’re done. Low carbohydrate availability can impair performance, particularly during high-intensity exercise.
Nutrient Deficiencies: Strict adherence to the Paleo diet may lead to deficiencies in certain nutrients, such as calcium and vitamin D, which are commonly found in dairy products.
Sustainability: The Paleo diet can be restrictive and may be challenging to maintain long-term.
Individual Variability: Individual responses to the Paleo diet can vary significantly. Some athletes may thrive on a lower-carbohydrate approach, while others may require more carbohydrates to fuel their training.
Practical Recommendations for Runners Considering a Paleo Diet
If you're a runner considering a Paleo diet, here are some practical recommendations:
Consult with a Healthcare Professional: Before making significant dietary changes, consult with a registered dietitian or sports nutritionist to ensure that your nutritional needs are met.
Prioritize Carbohydrate Timing: Strategically incorporate carbohydrate sources around training sessions to fuel performance and recovery.
Focus on Nutrient-Dense Foods: Emphasize a variety of fruits, vegetables, and healthy fats to ensure adequate nutrient intake.
Monitor Performance and Recovery: Pay close attention to your energy levels, performance, and recovery. Adjust your carbohydrate intake as needed.
Consider a Modified Paleo Approach: A modified Paleo approach, which incorporates non-Paleo carbohydrate sources, may be more sustainable and effective for endurance athletes.
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