Problems of Paleolithic Nutrition and the Endurance Athlete

1. Problems of Paleolithic Nutrition and the Endurance Athlete Rodney Hansen, Ph.D.

2. Format of the Presentation: • Define Paleonutrition or Paleolithic Nutrition • Analyze proposed diets of paleonutrition • Athlete case study • Present three arguments against Paleonutrition

3. What is Paleonutrition or the Paleolithic Diet? • “Caveman Nutrition” or Hunter/Gatherer type of diet • No dairy products • No grain products (agriculture) • Timing of ingestion is important • Continually evolving

4. Other Paleolithic approaches: Paleolithic Lifestyle- can include: -Extended Fasts (24 to 36 hours) -Regular Donation of Blood -Wearing only natural fibers -Growing All Body Hair -Nude exposure to sun -Very Restricted Diets (“good food” vs. “bad food”), Ingestion Methods, or Cooking Techniques

5. Other Paleolithic approaches: • Paleolithic Exercise-lots of jumping, sprinting, darting, rolling in different body positions

6. Why is paleo diet ergogenic? (Cordain & Friel, 2005) 1) High in Branched Chain Amino Acids (BCAAs) 2) Net metabolic alkalosis 3) Rich in trace nutrients (fruits and vegetables) 4) Enhanced glycogen stores

7. Analysis of Paleo Diets Subject Male 68” tall 150 pounds 21 years Very Active (distance runner) Nonsmoker

8. DRI Goals for the Subject: • Total Calories needed = 3443 • CHO 387 to 560g (45 to 65% of Cals) (408g = 6g/kg) • Fat 77 to 134g (20 to 35% of Cals) • Protein 86 to 136g or (10 to 16% to 35%) • Saturated Fat 38g or <10% of Calories • Cholesterol <300mg • Fiber 48g • Calcium 1000mg • Sodium 2400mg

9. From: Paleo Diet Lifestyle

10. Analysis of Paleo Diets Dietary Recommended Intake: Paleo Diet Lifestyle: • Total Calories needed = 3443 • CHO 387 to 560g (45 to 65% of Cals) (408g = 6g/kg) • Fat 77 to 134g (20 to 35% of Cals) • Protein 86 to 136g or (10 to 16% to 35%) • Saturated Fat 38g or <10% of Calories • Cholesterol <300mg • Fiber 48g • Calcium 1000mg • Sodium 2400mg • Total Calories = 6901 • CHO 218g (12% of Cals) (3.2g/kg) • Fat 480g (62% of Cals) Essential Fats not met • Protein 435g or (25% of Cals) • Saturated Fat 188g or 24% of Calories • Cholesterol 2179mg • Fiber 49g • Calcium 1006mg • Sodium (not determined)

11. Analysis of Paleo Diets DRI: Paleo Diet Lifestyle Modified (Everything halved except Fruits and Vegetables): • Total Calories needed = 3443 • CHO 387 to 560g (45 to 65% of Cals) (408g = 6g/kg) • Fat 77 to 134g (20 to 35% of Cals) • Protein 86 to 136g or (10 to 16% to 35%) • Saturated Fat 38g or <10% of Calories • Cholesterol <300mg • Fiber 48g • Calcium 1000mg • Sodium 2400mg • Total Calories = 3553 • CHO 124g (14% of Cals) (1.8g/kg) • Fat 237g (60% of Cals) Essential Fats not met • Protein 222g or (25% of Cals) • Saturated Fat 94g or 24% of Calories • Cholesterol 1134mg • Fiber 45g • Calcium 680mg • Sodium 4122mg

12. Analysis of Paleo Diets DRI: Paleo Diet for Athletes: • Total Calories needed = 3443 • CHO 387 to 560g (45 to 65% of Cals) (408g = 6g/kg) • Fat 77 to 134g (20 to 35% of Cals) • Protein 86 to 136g or (10 to 16% to 35%) • Saturated Fat 38g or <10% of Calories • Cholesterol <300mg • Fiber 48g • Calcium 1000mg • Sodium 2400mg • Total Calories = 4403 • CHO 209g (19% of Cals) (3g/kg) • Fat 259g (53% of Cals) Essential Fats met • Protein 297g or (27% of Cals) • Saturated Fat 58g or 12% of Calories • Cholesterol 1326mg • Fiber 47g • Calcium 950mg (Def in Vit D) • Sodium 2035mg

13. Weber State Athletics • Volunteered to provide nutrition counseling to athletes • Athletic trainer saw a need for nutrition counseling • Approached the athletic department • Obtained a stipend and sweats!!! • Services: Team presentations, individual counseling

14. Athlete Case Study • Male Track Athlete-sprinter • Wanted to lose weight to get faster • Thought he was too heavy • Teammate had lost weight following Paleo • Did not know his body fat level

15. Track Athlete-Sprinter • Age: 21 years old • Male • Height: 6’1” • Weight: 208 lbs (was 212 lbs) • Goal: below 200 lbs • Body fat: unknown • Mother-Olympic sprinter

16. Athlete Case Study Deficient (<66%): Thiamin, B12, Folate, Vitamin D, Vitamin E, Calcium, Potassium, Sodium.

17. Food Intake • Breakfast: Banana, Broccoli, Chicken thigh • Lunch: Carrot, grapes • Snack: Apple • Dinner: Chicken Thigh, Cashews

18. Nutrition Counseling • Nutrient utilization • Daily nutrition • Carbohydrate sources • Calories

19. Nutrition Counseling Results • Athlete did have body fat level tested using a Bod Pod • Body fat was 8% • Athlete was able to add more carbohydrate to his diet • Athlete stated he felt better and had more energy

20. Three Arguments Against Paleolithic Nutrition: • Beneficial claims are overstated - Effects of any nutritional intervention are probably limited to specific sub-populations based on gender, age, health, fitness level, specificity

21. Three Arguments Against Paleolithic Nutrition: • There is a cultural bias in paleolithic nutrition (and paleolithic culture and exercise) • Present day paleolithic cultures consume food sources we find repulsive (e.g. reptiles, bats, larvae, insects, worms, brain, eyes, blood, stomach contents, etc.) • Source of infighting among paleo-nutritionists

22. Three Arguments Against Paleolithic Nutrition: • Animal Models of domestication show adequate time for nutritional adaption • 10,000y/25y per generation = 400 generations • Adaptation can be very rapid, mammalian systems can rapidly adjust to environmental stimulus

23. Questions?

24. Rodney HansenAssociate ProfessorDepartment of Health Promotion and Human PerformanceWeber State Universityrhansen@weber.edu(801) 626-7748

25. Future of Nutrition services at WSU • Meal service-on campus • Cooking classes • Grocery store tours • Attend practice sessions • Collect sweat rate data • Work with strength and conditioning coach • Educate new coaches