10 Reasons Why Athletes are Going Paleo and You Should Too

The needs of athletes vary greatly depending upon oneʼs sport and level of activity. The needs of a marathon runner are quite different from those of boxer or Olympic Weightlifter.

Key Findings:

• The paleo diet is a great option for athletes looking to improve their performance and overall health.
• The paleo diet is based on whole, nutrient-dense foods, which support overall health and prevent the onset of various diseases.
• Athletes who follow the paleo diet have reported better weight management, improved mental health, better sleep, increased satiety, better heart health, and better overall health.

Recommendations:

• If you are an athlete looking to improve your performance and overall health, you may want to consider following the paleo diet.
• Talk to your doctor or a registered dietitian before making any major changes to your diet.
• Make sure to get enough protein, healthy fats, and fiber.
• Reduce your intake of processed foods and added sugars.

Despite these different needs all athletes share a few  things:

Means of optimizing performance:

The Paleo diet is the perfect solution for both performance and recovery. Protein sources such as chicken, beef, turkey,  pork, lamb and seafood are ergogenic (performance enhancing) because of  the large amount of Branched Chain Amino Acids (BCAAʼs) which have been proven to be crucial in rapid recovery after hard training, both for strength and endurance athletes. So all of your meals will start with 100-200g of lean proteins.

The next piece of customization is dependent upon the nature  of  your sport.

High-intensity aerobic or anaerobic sports such as soccer, boxing, wrestling, mixed martial arts or sprint interval training (running, biking, swimming, rowing) should take advantage of a period of time post workout when the body is primed for recovery. A meal of 100-200g of lean protein PLUS 50-100g of nutritious, Paleo friendly carbohydrate such as sweet potatoes, pumpkin or fruit should  be consumed within 30 min post workout to optimize repair of muscle tissue and to ensure muscle glycogen is optimally replenished. The amount of carbohydrate will vary based on how large you are and the volume and intensity of your training. The larger you are or the harder/longer the training, the more carbohydrate you will GENERALLY need to optimize recovery. Some athletes may find they require 2 protein + carbohydrate meals to optimize recovery from particularly grueling work or multi-session training days. Subsequent meals should be built around lean protein, multi-coloured, low  carbohydrate density vegetables and  good fats.

10 reasons why athletes are going paleolithic and why you should consider doing so too.

1. Increased Energy: One of the primary reasons athletes are going paleolithic is increased energy levels. By consuming a diet high in protein, healthy fats, and fiber, and low in carbohydrates, you can maintain stable blood sugar levels, which results in sustained energy throughout the day. This is especially important for athletes who require energy for intense workouts and training.
2. Improved Performance: Athletes who follow the paleo diet have reported improved performance. By consuming lean protein sources, they are able to build and maintain muscle mass, which is crucial for strength and endurance. Additionally, the high fiber content in fruits and vegetables helps regulate digestion, which is essential for optimal athletic performance.
3. Decreased Inflammation: Inflammation is a common problem among athletes and can lead to injury and decreased performance. The paleo diet has been shown to reduce inflammation, as it eliminates processed foods and added sugars, which are known to increase inflammation in the body.
4. Better Recovery: By consuming a diet high in nutrient-dense foods, athletes are able to support the recovery process. The protein in lean meats and seafood helps repair muscle tissue, while the healthy fats found in nuts, seeds, and avocado aid in reducing inflammation and promoting overall health.
5. Weight Management: Athletes who follow the paleo diet have reported better weight management. By consuming a balanced diet of protein, healthy fats, and fiber, and reducing processed foods and added sugars, you can maintain a healthy weight and prevent unwanted weight gain.
6. Improved Mental Health: Studies have shown that the paleo diet can improve mental health, including reducing symptoms of depression and anxiety. Athletes who follow this diet have reported improved focus, increased productivity, and better overall mood.
7. Better Sleep: Athletes who follow the paleo diet have reported improved sleep quality. By consuming a balanced diet and reducing processed foods, you can maintain stable blood sugar levels and promote better sleep patterns.
8. Increased Satiety: The paleo diet is known for its high fiber and protein content, which helps increase satiety and prevent overeating. This is especially important for athletes who require a high calorie intake to maintain their energy levels and support performance.
9. Better Heart Health: The paleo diet is rich in heart-healthy foods such as nuts, seeds, and avocado, which can help reduce the risk of heart disease. By consuming a balanced diet, athletes are able to support heart health and prevent unwanted health problems.
10. Better Overall Health: The paleo diet is based on whole, nutrient-dense foods, which support overall health and prevent the onset of various diseases. By consuming a balanced diet, athletes are able to support their bodies and promote long-term health.

Conclusion:

The paleo diet is a great option for athletes looking to improve their performance and overall health. By consuming a balanced diet of protein, healthy fats, and fiber, and reducing processed foods and added sugars, athletes are able to support their bodies and prevent unwanted health problems.