The Paleo diet, inspired by the eating habits of our Paleolithic ancestors, has gained popularity in recent years. It centers around the consumption of foods presumed to be available to hunter-gatherers, such as lean meats, fish, fruits, vegetables, nuts, and seeds, while excluding grains, legumes, dairy products, and processed foods. While proponents tout its potential health benefits, including weight loss and improved metabolic markers, athletes must carefully consider the advantages and disadvantages of this dietary approach.
Understanding the Paleo Diet
Paleolithic nutrition is rooted in evolutionary biology, emphasizing low to moderate carbohydrate intake, mirroring the options available to hunter-gatherers. The modern Paleo diet primarily consists of grass-fed and pasture-raised meats, vegetables, fruits, fungi, roots, and nuts. It excludes grains, legumes, and dairy products, while limiting refined sugars, starches, processed foods, and oils.
It is important to note that there is no definitive consensus on what Paleolithic hominins ate. Evidence suggests varying intakes of animal and plant foods, making it difficult to define one basic diet applicable across the entire Paleolithic period and diverse geographic regions. Controversies persist regarding the precise composition of the Paleolithic diet, its replicability in modern times, and the extent to which human genetics have evolved to accommodate modern foods.
The agricultural revolutions introduced foods largely absent in the Paleolithic era, including refined cereal grains, nonhuman mammalian milk and its products, energy-dense nutrient-poor foods, and legumes. The Paleo diet targets the restriction of grains, dairy products, and all refined food items.
The Paleo diet is relatively high in vitamins B, D, E, and K, coenzyme Q10, alpha-lipoic acid (ALA), polyphenols, carotenoids, polyunsaturated fatty acids, and elements such as selenium and zinc.
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As the diet is defined by the avoidance of particular food sources rather than a specific macronutrient distribution, there is a large degree of variation in the macronutrient composition of various Paleo diet interventions. Macronutrient distribution ranges vary, but a common estimate is 35% energy from fats, 35% from carbohydrates, and 30% from protein.
Potential Benefits of the Paleo Diet for Athletes
The Paleo diet has many positive features for athletes, including an emphasis on protein and branched-chain amino acids (BCAAs), encouraging the consumption of an abundance of fruits and vegetables, avoiding refined and processed carbohydrates, and potential health benefits.
Weight Management and Body Composition
Both the Paleo diet and various healthy diets can lead to reductions in anthropometric parameters, such as body mass (BM), body mass index (BMI), and waist circumference (WC). The impact is often stronger in the short term. Several studies suggest that a Paleo diet has positive effects on body composition.
In a study involving 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 diet group.
Improved Metabolic Markers
Studies suggest that a Paleo diet may positively influence insulin sensitivity and/or fasting blood glucose, blood lipids, and blood pressure. A meta-analysis revealed that the Paleo diet caused a decrease in fasting plasma (fP) glucose, fP insulin, and homeostasis model assessment of insulin resistance (HOMA-IR) and glycated hemoglobin (HbA1c) in the short run, contrary to control diets. In the long term, only the Paleo diet caused a decrease in fP glucose and fP insulin.
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Nutrient Density
One of the biggest upsides of Paleo: when so many foods are simply off limits and with your only food options as wild (or wild-ish) animals, vegetables, fruit, and nuts, you’re not going to be filling your belly with sugar or processed food.
The Paleo diet is relatively high in vitamins B, D, E, and K, coenzyme Q10, alpha-lipoic acid (ALA), polyphenols, carotenoids, polyunsaturated fatty acids, and elements such as selenium and zinc.
Potential Risks and Considerations for Athletes
Despite the potential benefits, athletes must be aware of the potential risks and limitations of the Paleo diet.
Carbohydrate Restriction
Currently, researchers evaluating the nutritional value of the Paleo diet classify it as a low-carbohydrate diet.
The Paleo diet tends to be very low in carbohydrates, meaning it may not be ideal for athletes unless they pay close attention to fruit and starchy vegetables. Athletes should assess their goals and how Paleo specifics will impact them.
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The elimination of grains and legumes, as called for in the Paleo diet, are great sources of fiber, B vitamins, iron, magnesium and selenium. Grains help our bodies control blood sugar, lower cholesterol and fight the risk of chronic diseases. Consistent low carbohydrate intake may lead to an overuse of fat for energy, also known as ketosis.
Low carbohydrate availability can hinder performance in activities where there are periods of high intensity activity interspersed with submaximal intensity.
Dairy Restriction
Dairy restriction can lead to deficiencies in calcium and vitamin D, which are critical to bone health.
Sustainability and Cost
The best diet is the one you can stick to, and the more restrictive it is, the harder a diet is to stick to. For most people, making an elimination diet their lifestyle diet isn’t sustainable, especially because whole grains and legumes are everywhere - and good for you!
Rice, beans, and potatoes are cheap, healthy, and plentiful. Grass-fed meat, coconut oil, and avocados are not. For some people, a paleo diet may be too costly.
Lack of Long-Term Studies and Individual Variability
Most studies of paleo diets included small numbers of people. Also, they only lasted from a few weeks to a few months. The long-term risks of a paleo diet aren't known.
It is important to consider individual goals and preferences. Some people feel great on low carbs, others feel great on low fat.
Potential for Unhealthy Food Choices
The majority of foods you can eat are actually really healthy, like chicken, fish, nuts, vegetables and fat. Of course, you can always go ahead and make Paleo desserts that are jam packed with almond flour and coconut oil, which can easily add a fast thousand calories to your total.
Adapting the Paleo Diet for Athletes
Athletes considering the Paleo diet should carefully evaluate their individual needs and goals.
Carbohydrate Intake
Athletes need more carbohydrates than most people because they burn more energy. For athletes who have power components, nutrition guidelines call for 7-10 g/kg/day CHO.
Protein Intake
The Paleo diet is rich in egg protein which is thought to be an ideal protein due to its amino acid profile. The Paleo diet can provide a great solution for weight loss and promotion of a whole food rich diet for many of its users. Similarly, despite the elimination of milk proteins from the diet, it is possible to meet PRO needs with lean meat sources encouraged by this diet with careful planning.
Nutrient Timing
Nutrient timing strategies, specifically dosing of high carbohydrate availability CHO, are critical for athletes during matches or practices. A recovery beverage or meal should be taken containing 0.8g/kg of CHO and 0.4 g/kg of PRO to resynthesize glycogen stores and enhance MPS.
Professional Guidance
A professional dietitian can help to ensure the most appropriate plan for you and your unique lifestyle.