For those embracing the paleo lifestyle, workout nutrition presents a unique set of considerations. The paleo approach prioritizes whole food sources and minimally processed ingredients, aligning with the belief that our bodies thrive on nutrients in forms similar to what our prehistoric ancestors consumed. This article explores how to strategically use paleo-friendly pre-workout supplements to elevate athletic performance while staying true to ancestral nutrition principles.
The Paleo Supplement Philosophy
The foundation of paleo supplements is rooted in evolutionary biology. In practice, this means choosing supplements derived from whole foods, grass-fed animals, wild-caught fish, and plants that align with paleo principles. Adhering to paleo supplement principles can be challenging because of the limited range of options compared to conventional supplements.
As someone who’s been following a paleo lifestyle for years, I’ve seen firsthand how the right supplements can elevate your performance while staying true to ancestral nutrition principles.
Key Paleo-Friendly Supplements for Pre-Workout
Here are some of the top paleo-friendly protein supplements:
- Bone broth protein
- Grass-fed whey protein (if tolerated)
- Egg white protein
- Collagen peptides
Collagen: Collagen is the most abundant protein in our bodies, crucial for joint health, skin elasticity, and muscle recovery. The recommended dosage of collagen for joint health typically ranges from 10-30 grams per day. For optimal absorption, take collagen peptides with vitamin C-rich foods like berries or citrus fruits.
Read also: Paleo Granola Recipes
Bone Broth Protein: Rich in amino acids and minerals, bone broth protein is a paleo staple. I often simmer bone broth with vegetables and herbs for a nourishing post-workout meal.
Grass-Fed Whey Protein: While dairy is controversial in some paleo circles, grass-fed whey protein is often accepted because of its minimal processing and high-quality amino acid profile. I personally include grass-fed whey in my diet, especially on heavy lifting days.
Creatine Monohydrate: Despite being a synthetic supplement, creatine monohydrate is widely accepted in the paleo community because of its proven benefits for strength and power output and natural occurrence in meat. Adding creatine to my supplement regimen has been a game-changer for my strength training. Creatine is somewhat of a “holy grail” supplement because it has so many benefits, ranging from improving muscular endurance and power to assisting in fat loss and muscle growth.
Omega-3 Fatty Acids: Essential for reducing inflammation and supporting brain health, omega-3s from wild-caught fish oil are a paleo must-have. I take Omega-3 fish oil daily and have noticed improvements in my recovery time and overall joint health. Look for fish oil supplements that are sourced from wild-caught, small fish and are third-party tested for purity and potency. While it’s possible to get adequate omega-3s from food sources like fatty fish, many people find it challenging to consume enough consistently.
Electrolytes: Focus on electrolyte balance with natural sources like coconut water and sea salt. Yes, paleo-friendly choices to sports drinks include coconut water, homemade electrolyte drinks using sea salt and fresh fruit juice, and herbal teas with added minerals.
Read also: Paleo Diet Delivered: What You Need to Know
Turmeric Curcumin: Emphasize anti-inflammatory supplements like turmeric curcumin and omega-3s. Turmeric supplements, particularly those containing curcumin, have shown promise in reducing exercise-induced inflammation and muscle soreness. Use natural compounds like black pepper extract (piperine) to enhance the absorption of certain supplements like turmeric.
Nootropic Herbs: Look into nootropic herbs like Rhodiola rosea or Lion’s Mane mushroom to enhance focus and mental clarity during workouts.
Crafting Your Paleo Pre-Workout Routine
Assess Your Needs: Start by evaluating your current diet and workout routine. Whether you’re doing high-intensity interval training or lifting weights, identify the ingredients that will fuel your body effectively.
Introduce Supplements Gradually: Introduce one supplement at a time to gauge your body’s response and identify any potential sensitivities.
Timing Matters: Take collagen or bone broth protein before workouts to support joint health. Experiment with taking certain supplements at specific times relative to your workouts or meals for optimal absorption and effect.
Read also: Paleo Mayonnaise Recipe
Cycling Supplements: Some supplements, like creatine, can be cycled to maintain effectiveness. While cycling creatine isn’t strictly necessary, some people choose to do so to maintain its effectiveness or give their bodies a break. Create a 12-week plan where you cycle through different supplements, noting changes in performance and well-being.
Listen to Your Body: Pay attention to how you feel and perform. Supplements should complement a nutrient-dense paleo diet, not replace whole foods. What works for one person may not work for another. The beauty of the paleo approach is it’s flexibility.
Quality is Key: Don’t compromise on quality for a lower price.
Prioritize Whole Foods: Before turning to supplements, maximize your intake of nutrient-dense foods like organ meats, fatty fish, and leafy greens. While macronutrients are important, don’t overlook minerals and vitamins.
Considerations for Pre-Workout Formulas
Understand Your Nutritional Needs: When considering pre-workout supplements on a paleo diet, it’s crucial to understand your nutritional needs.
Scrutinize Ingredients: The heart of choosing any supplement lies in the scrutiny of its ingredients.
Opt for Natural Ingredients: In line with the Paleo diet’s principles, it’s preferable to opt for pre-workout supplements made from natural ingredients.
Decipher Labels: Supplement labels can be a maze of complex terms and fine print. Avoid supplements with ‘proprietary blends’. Also, sideline those containing artificial sweeteners or additives as they are inconsistent with Paleo principles.
Align with Exercise Routine: Choosing the right pre-workout supplement is more about what best aligns with your exercise routine. Identify your fitness objectives: Are you aiming for muscle mass, endurance, or weight loss? Reflect on your body’s reaction: How does your body react post-workout? Remember to stay vigilant for hidden non-Paleo substances and always prioritize quality over anything else.
Natural Pre-Workout Alternatives
Pre-workout powders are not the only source of these ingredients; whole foods can be a great natural source of performance-boosting nutrients too.
Complex carbohydrates take longer to break down than simple carbohydrates, so if you’re going out for a long run or hike, complex carbs are a great, steady source of energy.
After exercise, your body needs amino acids to rebuild and grow muscle, so if you’re eating a protein-rich diet (meat, fish, seeds), you are likely already getting all the amino acids you need.
B vitamins are critical for recovery, and if you have enough B vitamins in your diet, you’ll notice superior muscular endurance as well.
Examples of Natural Pre-Workouts
Try making your own paleo-friendly pre-workout blend using whole food ingredients like beet powder, maca, and cacao.
The Importance of a Solid Nutritional Foundation
There is no one size fits all approach to nutrition-or workout nutrition for that matter, but when it comes to getting the MOST out of your fitness in the gym, there’s no question that food matters…a lot. Without a cornerstone of nutrition, it’s as if you are trying to build a house without a foundation. So what does a “solid foundation” of good workout nutrition look like?
Are you eating enough? It’s easy to get full on proteins, veggies, and some healthy fat, but in the same breath fall into the trap of accidental dieting. The result? Food is fuel! No matter whether your goal is to build strength, boost performance, lose weight or lean out, if you are under-eating, you can bet your bottom dollar, progress will stall.
Keep in mind: calories are energy and nutrients, the good kind, and the more quality cals you consume, the better your bod can maximize your fuel.
Moreover, many athletes and fitness enthusiasts tend to focus more on calories and macros, neglecting food variety and the micro-nutrients (i.e. B-Vitamins, beta-carotene, calcium, magnesium, and essential (digestible) amino acids.
Paleo-Friendly Foods
Meat and Poultry: Beef and lamb, but also pork, chicken, turkey, duck and wild game like venison, ostrich, etc. Organic, pastured, grass-fed and/or free-range is always preferable.
Pastured Egg Yolks.
Organ Meats (especially liver): The most nutrient-dense food on the planet.
Bone Broth & Meat Broth Soups: Balance your intake of muscle meats and organ meats with homemade bone broths.
Wild-Caught Fish: Especially fatty fish like salmon, halibut, sardines, mackerel, and herring. Wild is preferable.
Starchy Tubers.
Non-starchy Vegetables: Cooked and raw.
Fermented Vegetables and Fruits: Sauerkraut, kimchi, beet kvass, coconut kefir, etc.
Fresh Fruit: (1-2 servings/day).
Traditional Fats.
Hydration
It’s no secret hydration is essential for fitness performance. In fact, just a 3-percent fluid reduction in the body can cause a 10 to 20 percent decrease in performance. However, adequate fluid intake is easy to overlook. Moreover, find yourself super hungry-often-between meals, or feeling fatigued or run down? It could be a sign your body needs more water. A general rule of thumb for a baseline of adequate fluid intake is half your body weight in ounces. When you add your workout sessions and heat into the mix, add 16 ounces for every pound of bodyweight (fluid) lost.
Straight up water, or water infused with citrus or cucumber and mint, is best.
Sports drinks are not essential unless you are training for intense athletic activity, sweating a lot or working out in a hot climate, to replace extra lost electrolytes and maintain proper fluid balance in the body.
Digestion
Digestion is an often overlooked component of any fitness nutrition protocol. Since optimal digestion happens in a parasympathetic (rest and digest) state, elevated cortisol can impede with good digestion-especially directly after your workout.
Prep your own food as much as possible. Food quality doesn’t just mean organic or non-GMO-the number of hands that have touched your food, or the length of time in storage in your fridge matter too.
Nutrient Timing
The short answer: No, for most fitness enthusiasts nutrient timing does not matter as much as you think. Studies have confirmed that the “post-workout” window or “perfect time” for eating a post-workout meal really only matters if you haven’t been fueling up consistently or eating enough. Moreover, the food you eat today actually impacts tomorrow’s workouts and performance more than today’s, based on digestion and maximum power output since glycogen stores (energy for your muscles) are usually replenished within a 24 hour period (provided that daily energy needs are met).
For individuals wanting to maximize strength and muscle gains, a pre-workout meal of about 10-30 grams of carbs and 10-15 grams of protein can be beneficial.
Aligning Diet with Training Goals
It’s vital to recognize your primary goal behind your fitness in order to align the right dietary approach to your training.
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