Lots of people have been talking about the Paleo diet, also sometimes referred to as the caveman diet.
What is it?
To put it simply a Paleo diet involves eating:
Fruit
vegetables
Meat
Fish
Nuts and seeds
Eggs
And avoiding the following:
Grains
Dairy products
Beans/legumes
Starchy carbs (potatoes are a big no no)
Trans fats
Alcohol
I think the allure of this diet for most people is that it combines scientific evidence with a thought provoking amount of detail about the evolution of the human species. But all that aside are they really telling you anything you don't know in terms of nutrition?
Most of us know that eating unprocessed foods and cutting down on sugars and unhealthy fats will benefit our health and that high glycemic index carbohydrates are thought to be responsible for weight gain and low energy levels. Does avoiding the foods on the second list provide any benefits outside the ones typically known and understood by us?
Research
Loren Cordain, PhD and Joe Friel, MS state in this article “A QUICK GUIDE TO THE PALEO DIET FOR ATHLETES” the main benefits of eating a paleo diet are as follows
1) Increases intake of branched chain amino acids (BCAA). Benefits muscle
development and anabolic function. Also counteracts immuno-suppression common
in endurance athletes following extensive exercise.
2)Decreases omega-6: omega-3 ratio. Reduces tissue inflammations common to
athletes while promoting healing. This may include asthmatic conditions common in
athletes. ( This was a big problem for me when I was training 10+ hours a week my joints in my hands always ached and I never completly felt recovered now I'm back in the cold my asthma has been bad)
3)Lowers body acidity. Reduces the catabolic effect of acidosis on bone and muscle
while stimulating muscle protein synthesis. This is increasingly important with
ageing.
4)Is high in trace nutrients. Vitamins and minerals are necessary for optimal health
and long term recovery from exercise. The most nutrient dense foods are
vegetables and seafood. On average, vegetables have nearly twice the nutrient
density of grains.
At first glance it would appear to be a low carbohydrate diet but the reason behind avoiding all these foods is the concept that our body’s have not had enough time to adapt to digesting them as well as the foods on the first list.
You can read more about this theory else where I wont go into too much detail but some of these foods (particularly grains) are thought to contain anti nutrients that are detrimental to our health and this is why such foods are avoided when ever possible.
www.thepaleodiet.com
www.trainingbible.com
Implications for grapplers
After a large amount of reading I have come to the conclusion that a strict Paleo diet is not something that would be recommended to athletes by many sports nutritionists as the traditional approach to diet for athletes relies heavily on a higher than average calorie intake particularly from carbohydrates and protein relative to an athletes body weight.
This provides enough energy for hard training sessions and helps to speed up recovery after and between sessions. The whole idea of behind eating Paleo is to attempt to reduce the occurrence of 21st century diseases like diabetes and heart disease not to deliver the optimum nutritional requirements for athletes, who it can be said may be fit but not necessarily at optimal health and often suffer from symptoms of over-training and related injuries.
Our ancestors would probably have avoided activities that depleted stores of muscle glycogen as this would be hard to recover without the readily available sources of carbohydrate we have today.
In terms of exercise it is thought that short interval bursts of activity and weights are recommended to provide the best health benefits and encourage the body to use fats as a ready source of energy as opposed to carbohydrates.
Clearly the Paleo diet has to be adapted for grapplers as it is acknowledged that most modern day training occurs at a higher intensity, frequency and volume than our bodies are evolutionary adapted for and a strict paleo diet would not give the body what it needs to recover quickly between training sessions.
I talked about the energy requirements of training bjj and other grappling sports before. It is a physically demanding sport and long training sessions can seriously deplete muscle glycogen stores. The body needs carbohydrates before and after for optimal performance this fact is acknowledged by Cordain and Friel who recommend sticking to typical sports nutrition principles to aid performance and recovery in very physically demanding sports and returning to Paleo eating the rest of the time.
This sounds Like a good deal to me. My main concern was that this diet is easy to get wrong especially for athletes who have very different nutrient requirements that the general population.
The main points
Avoid overly processed foods, where ever possible eat foods in their most natural state
Reduce intake of grains, beans and legumes when ever possible.
Ensure you follow principles of sports nutrition when training for long durations or at high intensities
Eat plenty of omega 3 and avoid trans fats
I don't think it is a lifestyle change I could make forever and I would need to see much more long term research carried out on the effects of this diet on athletic performance and physiological outcomes, but it may be well suited as a way of cutting weight and cleaning up poor dietary habits and giving the body a detox from all the modern day additives and nasties by getting back to a simpler way of eating.
A couple of less scientific but still interesting takes on this type of diet
Caveman diet
A fighters Diet
Cavewoman runner
Monday 26 December 2011
Grappling Super foods
The key points for a diet that will help support your training
At least 5 servings of fruit and vegetables a day:
Fruit and vegetables are packed with vitamins minerals and antioxidants that help to keep the body healthy, they also help to keep us hydrated and contain lots of fibre that will help with digestion and absorption of foods.
If you find this hard to do here is an example of getting your 5 a day. Have a fruit with breakfast and then as a snack throughout the day. Have a serving of vegetables with lunch and then 2 with dinner. Healthy fats: We should all aim to increase our intake of omega 3 an essential fatty acid that allows fat soluble vitamins to be absorbed better and also helps to reduce inflammation and improve health. Studies have also shown that they can support and optimise weight loss efforts. Protein: Try to ensure you get a supply of protein before and after training aim for smaller portions more frequently throughout the day so your body has a constant supply of amino acids. Remember to drink plenty of water if you are taking in increased amounts of protein at least 2-3 litres per day!
Wholegrain Carbohydrates: Carbohydrates should make up a large part of your diet as they are the bodies main source of energy. Aim to have wholegrain which means they are as close to their natural state as possible and include extra vitamins, minerals and fibre. Wholegrain carbohydrates are a good way to keep energy and blood sugar levels stable and support weight loss more than processed carbohydrates such as white rice and pasta.
As Vitamin C can regenerate other antioxidants and act as an antioxidant itself the need for vitamin C is likely increased in those who exercise regularly. An intake of 100 to 500 mg should be the aim.
It also contains lycopene which plays an important role in reducing free radical damage.
Free radicals are substances in the body that can cause a number of problems such as increasing the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions.
Have a large glass after training or dilute with water and drink through training as it is particularly thirst quenching.
Watermelon
High in B vitamins B6 and B1, potassium and magnesium which are essential for energy production. Magnesium will help to reduce muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue as it it prevents too much calcium rushing into cells that can excite the nerves.
Watermelon slices are a great refreshing snack after a hard training session.
Cherries
Certain types contain anthocyanins which are used by the body to produce essential amino acids, they also act as pain killers as they inhibit the production of COX-2 enzymes which produce inflammation.
The melatonin in cherries will help you get a good nights sleep after training and good quality sleep is an essential part of recovery. Add them to your cereal or mix with yoghurt, if you want an easier option concentrated juice forms such as cherry active are avaible.
Packed with dozens of cartenoids and flavenoids this is one of the best vegetables to add to your diet, add it to sandwiches in place of lettuce, have it lightly steamed with your dinner, add handfuls to soups and pasta dishes. The vitamin K in spinach will help to keep bones strong.
Carrots
Are a great source of vitamin A which is important for maintaining a healthy respiratory system particularly in smokers. They are also easy way to increase your daily intake of vegetables as they are easy to prepare and make a good snack try them chopped with humus or blended as a juice.
Sweet potato
A healthier alternative to potato as it does not cause blood sugar levels to fluctuate (lower glycemic index and load) Its also in my opinion full of much more flavour than potato and contains much more nutrients. Try it mashed with carrots or oven baked.
These are packed full of omega 3 which again help to fight inflammation research also suggests that 1-3 ounces despite being high in calories and fat helps to maintain a healthy weight. Like cherries they also contain melatonin.
Avocado
Mega charged with health benefits despite being high in fat the addition of avocado to your meal helps the body to absorb a host of vitamins and minerals such as cartenoid antioxidants that are fat soluble. The addition of avocado to high carb foods can lower their glycemic index/load due to high fibre and fat content. They are also quite high in calories and so can help if you are aiming to bulk up.
It is important to include oily fish in your diet, you should aim for 2-3 servings a week to boost your intake of omega 3.
Beef
Red meat gets a mad rap as it contains saturated fats which have been linked to raised cholesterol levels. Despite this it is still an excellent source of protein, vitamin B12 and B6 which are very important is converting homocystein (an amino acid l linked to heart disease and stroke) into cysteine as recent research suggests that intense, long duration exercise raises plasma homocysteine levels it is important to get plenty of B vitamins in your diet.
It is also a good source of selenium and zinc. Aim for 2-4 servings a week, try to grill meat lightly and avoid burning the hell out of it as burnt meat is full of damage causing free radicals.
Quinoa
A vegetarian source of complete protein meaning it contains all 9 essential amino acids. It is particularly high in lysine which is important for tissue growth and repair. It also counts as a serving of wholegrain and contains fibre making it a great quick and easy meal after training. Without the saturated fats found in most complete sources of protein it is a great idea for any one trying to cut weight.
Wholegrain rice is a great option as a carbohydrate source, it releases its energy slowly and is very filling. Full of manganese which helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids. It is also rich in selenium and and magnesium that Wholegrain bagel
Bagels are higher in calories and carbohydrate content than most bread products so they are great at providing energy for training as an alternative to bread for making sandwiches.
If you find this hard to do here is an example of getting your 5 a day. Have a fruit with breakfast and then as a snack throughout the day. Have a serving of vegetables with lunch and then 2 with dinner. Healthy fats: We should all aim to increase our intake of omega 3 an essential fatty acid that allows fat soluble vitamins to be absorbed better and also helps to reduce inflammation and improve health. Studies have also shown that they can support and optimise weight loss efforts. Protein: Try to ensure you get a supply of protein before and after training aim for smaller portions more frequently throughout the day so your body has a constant supply of amino acids. Remember to drink plenty of water if you are taking in increased amounts of protein at least 2-3 litres per day!
Wholegrain Carbohydrates: Carbohydrates should make up a large part of your diet as they are the bodies main source of energy. Aim to have wholegrain which means they are as close to their natural state as possible and include extra vitamins, minerals and fibre. Wholegrain carbohydrates are a good way to keep energy and blood sugar levels stable and support weight loss more than processed carbohydrates such as white rice and pasta.
Super fruitsGrapefruit This fruit contains 50% of your daily recommended intake of vitamin C
As Vitamin C can regenerate other antioxidants and act as an antioxidant itself the need for vitamin C is likely increased in those who exercise regularly. An intake of 100 to 500 mg should be the aim.
It also contains lycopene which plays an important role in reducing free radical damage.
Free radicals are substances in the body that can cause a number of problems such as increasing the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions.
Have a large glass after training or dilute with water and drink through training as it is particularly thirst quenching.
Watermelon
High in B vitamins B6 and B1, potassium and magnesium which are essential for energy production. Magnesium will help to reduce muscle tension, muscle soreness, muscle spasms, muscle cramps, and muscle fatigue as it it prevents too much calcium rushing into cells that can excite the nerves.
Watermelon slices are a great refreshing snack after a hard training session.
Cherries
Certain types contain anthocyanins which are used by the body to produce essential amino acids, they also act as pain killers as they inhibit the production of COX-2 enzymes which produce inflammation.
The melatonin in cherries will help you get a good nights sleep after training and good quality sleep is an essential part of recovery. Add them to your cereal or mix with yoghurt, if you want an easier option concentrated juice forms such as cherry active are avaible.
Best of the VegSpinach
Packed with dozens of cartenoids and flavenoids this is one of the best vegetables to add to your diet, add it to sandwiches in place of lettuce, have it lightly steamed with your dinner, add handfuls to soups and pasta dishes. The vitamin K in spinach will help to keep bones strong.
Carrots
Are a great source of vitamin A which is important for maintaining a healthy respiratory system particularly in smokers. They are also easy way to increase your daily intake of vegetables as they are easy to prepare and make a good snack try them chopped with humus or blended as a juice.
Sweet potato
A healthier alternative to potato as it does not cause blood sugar levels to fluctuate (lower glycemic index and load) Its also in my opinion full of much more flavour than potato and contains much more nutrients. Try it mashed with carrots or oven baked.
Healthy fatsWalnuts
These are packed full of omega 3 which again help to fight inflammation research also suggests that 1-3 ounces despite being high in calories and fat helps to maintain a healthy weight. Like cherries they also contain melatonin.
Avocado
Mega charged with health benefits despite being high in fat the addition of avocado to your meal helps the body to absorb a host of vitamins and minerals such as cartenoid antioxidants that are fat soluble. The addition of avocado to high carb foods can lower their glycemic index/load due to high fibre and fat content. They are also quite high in calories and so can help if you are aiming to bulk up.
Protein PowerOily fish
It is important to include oily fish in your diet, you should aim for 2-3 servings a week to boost your intake of omega 3.
Beef
Red meat gets a mad rap as it contains saturated fats which have been linked to raised cholesterol levels. Despite this it is still an excellent source of protein, vitamin B12 and B6 which are very important is converting homocystein (an amino acid l linked to heart disease and stroke) into cysteine as recent research suggests that intense, long duration exercise raises plasma homocysteine levels it is important to get plenty of B vitamins in your diet.
It is also a good source of selenium and zinc. Aim for 2-4 servings a week, try to grill meat lightly and avoid burning the hell out of it as burnt meat is full of damage causing free radicals.
Quinoa
A vegetarian source of complete protein meaning it contains all 9 essential amino acids. It is particularly high in lysine which is important for tissue growth and repair. It also counts as a serving of wholegrain and contains fibre making it a great quick and easy meal after training. Without the saturated fats found in most complete sources of protein it is a great idea for any one trying to cut weight.
Wholegrain GoodnessBrown rice
Wholegrain rice is a great option as a carbohydrate source, it releases its energy slowly and is very filling. Full of manganese which helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids. It is also rich in selenium and and magnesium that Wholegrain bagel
Bagels are higher in calories and carbohydrate content than most bread products so they are great at providing energy for training as an alternative to bread for making sandwiches.
ConclusionSo there you have it hopfully given you some food for thought! Remember if your going to put your body through all kinds of hell in training reward it by eating yummy healthy foods! Try a months break from all the crazy suppliments and spend a bit extra on things like fresh fruit and vegetables and quality organic free range meat and see how much better you feel. It takes a bit of time and organising but a good nutritional plan is always worth the effort!
Monday 10 October 2011
Welcome
Hi welcome to the very hungry grappler, check in every week for all the latest news on sports nutrition, reviews of the latest supplements your chowing down on and also some helpful recipes and meal plans. I will try and help you to understand what the optimum diet should be for your training goals, whether it be to lose weight, bulk up or just have plenty of energy.
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