Nutrition

Paleo For Athletes

I'm having a bit of a rest week this week, so I thought i'd write like I used to, when I had more time - the good old days!

I have read a few things recently that have bothered me somewhat. Not articles as such, just snippets of a conversation or tag lines under pictures - all to do with the Paleo lifestyle and the benefits and detrimental effects it can have on an individual.

Now I must say that I'm not currently Paleo, but I have been before and I liked it. It is a little bit restrictive at times - let's start that again - it's very restrictive, but you are restricted to healthy food. I also felt like I was cheating at times, or even being judged, either by hardcore cavemen and women or just in my own head. I don't mean like having ice cream, I mean like having peanut butter when I'd run out of almond butter; peanut being a legume and not actually Paleo (cue people going DOH!)

This post isn't about the Pros and Cons of the Paleolithic diet, nor is it intended to start a big debate...or even a little one. It's about following that lifestyle but not using it as a tool for fat loss; this is what has bothered me enough to write this piece. Being Paleo isn't just about a fat loss journey, it's about making a lifestyle change. Fat loss may have never entered your head, but for 90% of the Paleo community it will have. I want to talk about the other 10%. For starters I'm sad that the ratio is 9:1 but that's just me; I would have liked for everyone to have had this thought process:

I want to change my body composition and improve all round wellness ► I'll eliminate sugar and processed food ► I will keep a food diary to make sure I don't under eat or eat too much ► I'll monitor protein, carbohydrate and fat intake ►I'll keep an eye on fibre intake►I'll research the risks of calcium deficiency► I'll find a way to get calcium on whilst on Paleo ► I'll monitor sports performance.

Unfortunately the vast majority of Paleo dieters enthusiasts (I think it's unfair to brand it as a diet as it is a lot more than that) came to the Paleolithic party via this route:

I want to get ripped ►Paleo looks good ► I can't eat that ► I can't eat that ► I can't eat that ► I'll have meat and nuts ► I'm tired ► I can't lift anything ►I can't run fast ►I've lost 5kg ►I'll post a picture.

Lets talk about nutrition in general.

I'm assuming that my target audience are interested in training with weights and are looking to get bigger, faster and stronger. To get BFS you need to fuel your body in such a way that it has enough of a surplus. I suggest you start out with the following macro-nutrient targets and alter them as you learn more about your body and how it reacts with food.

Starting Point
18 Calories per lb of body weight
1.5g of protein per lb of lean body mass

(1) "Individuals such as body builders, who are using resistance training to increase muscle mass, require a protein intake greater than that recommended for sedentary people. The protein needs for athletes trying to increase their muscle mass range from 1.4 to 1.8 grams of protein per kilogram of body weight. This increased need for protein, however, is much less than what most of these athletes assume it to be. In addition, these increased needs are easily met through traditional food sources"
Josophine Conolly-Schoonen (MS) (RD)

1.5g of carbohydrate per lb of body weight , increasing as you learn how your body reacts or using 2g per lb of body weight on training days. 

(2) "Carbohydrate is the predominant energy source during a strength training workout. Stored as glycogen in the muscles, it is the fuel used to supply energy for short, intense bursts of power. The harder and longer you work out, the more glycogen your muscles require. Once these stores of glycogen are gone your energy level will drop and you will run out of fuel to power muscle contractions. For this reason, athletes doing strength training exercise in the hopes of building lean muscle need to have an adequate carbohydrates intake.

Your carbohydrate needs will vary depending upon the intensity and length of your training sessions. For those doing moderate workouts of less than an hour, you may only require 2 grams of carbohydrate per pound of body per day. Those doing long, intense training two hours or more, may require 3-4 grams of carbohydrate per pound of body weight each day."

With  the rest of the remaining kcals made up from fats

After meeting your carbohydrate and protein needs the rest of your food will be made up from fats. at least 30% of your total calories will be made up from unsaturated fats from nuts, oils, seeds, lean meat  and avocado.

NB - I would always recommend getting BFS from a lean state or at least below 18% body fat.

I'll do an example for a 80kg/176.37lb male with 15% body fat

176lb x 18 = 3168kcal
1.5g x 149.6 LBM = 224.4g  Protein
1.5 x 176 = 264g Carbohydrate
224.4 + 264 x 4 =  1953.6 kcals 3168-1953.6 / 9  =  135g of fat

So, lets have a look at what a typical days food could look like:

Breakfast - Steak, sweet potato, olive oil, blue berries and strawberries - 788kcal
Lunch - salmon, spinach, bell peppers and pineapple - 560kcal
Evening meal - Turkey, tomato, carrots and parsnip - 422kcal
snack coconut, bacon, eggs and a banana - 948kcal

Totaling 2738 kcals
carbohydrate 275g
Fat 136g
Protein 205g

This would be the minimum (or a good building block to start upon) for improving performance/health for someone around 80kg.

I think the 'take home point' is that Paleo isn't just about protein and fats, look at your goal and eat for that goal. Whatever you do, don't just eat 350g of protein and expect to get big and ripped, the only thing that will get leaner is your wallet.

I hope this post has been useful, my target audience is very small but I still think it was worth writing.

Eat with your goal in mind
Perform Compound lifts ;) 

Barbell_Benny 

1 -.http://www.medscape.com/viewarticle/414351
2 -Nutrition for Sport and Exercise, 2005, Jacqueline R. Berning, Suzanne Nelson Steen, ISBN 0763737755.