[true performance athletes, wherein competition (or working towards competition) is their goal], a Paleolithic diet is not the end all, be all to support a person’s nutrition. However, if they are eating a substantial amount of carbohydrates to support recovery and training, the Paleo diet is also not off the table.
More often than not though, an intake of some non-Paleo sources of fuel (think Gatorade powder post-workout to immediately replace sugar stores lost and regulate cortisol levels) is going to need to fit into the equation. The same can be said about protein powders. There is a time and a place for these, and around training (particularly if a person is performing more than one session, or in the gym for hours at a time), a protein powder most certainly is not going to do harm for that individual.
Here is an example of what a competitor’s intake may look like, with the base being a Paleolithic diet:
Training Day
Before Training: Greens First, Max Fiber, Fish Oil, Vitamin D, Probiotic, 2 cups Black coffee
Breakfast: (Post Workout Meal) 2 cups Berries, ½ Avocado, 5 Wellshire Pork Sausage Patties, 2 Eggs
Pre-Workout: Black coffee, B-Complex
During Training: 40 g. Carbs (Gatorade)
PWO: Revive protein powder (80 g Carbs, 40 g Protein), 5 g Creatine
4 pm Snack: ½ lb Salami, 1 Cup Green Beans, Avocado Chips
7 pm Dinner- ½ c. Guacamole with celery sticks, 4 Small Bone-in Chicken Thighs, 1 Large Sweet potato roasted in coconut oil, 2 cups Roasted Broccoli in Olive Oil
Before Bed: 3 g Fish Oil, Probitoics, ZMA
Running/Endurance & Gym Training Day
Before Training: Greens First, Max Fiber, Fish Oil, Vitamin D, Probiotic, Adrenal Support, 20 oz. Black Coffee
Breakfast: (Post Running Meal) 1 Hot Pork Sausage, 1 Orange, ½ cup Guacamole, 3 Eggs
During Training: AMARA Beverage (8 g carbs), 5 g Creatine, Green Energy Drink
PWO: Revive protein powder (80 g Carbs, 40 g Protein), 5 g Creatine
3:45 pm Meal: 8 oz. Chicken Thighs, 2 Cups cooked asparagus, tomatoes & mushroom salad with olive oil, 1 cup Tumeric spiced potatoes
7 pm Dinner- 1 c. Papaya salad, 1 c .Beef salad, 1 c. Beef Curry, 1 c. Sticky rice, 1 c. Lamb Curry (Thai food out)
Before Bed: 3 g Fish Oil, Probitoics, ZMA
Rest Day
Before Breakfast: Greens First, Max Fiber, Fish Oil, Vitamin D, Probiotic, B-Complex, 2 cups Black coffee
Breakfast: (Post Workout Meal) 1.5 cups Berries, ½ Avocado, 1 Wellshire Turkey Sausage Patty, 2 Eggs, 6 oz. Ground Beef
Lunch: 6-8 oz Ground beef, 2 cups Roasted Broccoli in olive oil, ½ c. Macadamia nuts
3 pm Snack: 5 oz. Steak, ½ cup Guacamole
7 pm Dinner- 4 Celery Stalks, 1 Cup Guacamole, 14 oz. Flank Steak, 1.5 Large Sweet potato roasted in coconut oil, 2 .5cups Roasted Broccoli in Olive Oil
Before Bed: 3 g Fish Oil, Probitoics, ZMA
As you can see, the bulk of this athlete’s nutrients come from real, whole foods, with the additions of supplemental support and sports-performance nutrition to enhance their performance and recovery.
Lastly, a question that often comes up in light of popular athletes seemingly ‘getting away’ with non-real food sources, is:
What about other foods, like donuts, breads, pizza, and ice cream? “Cheat meals”? (Why do individuals really need a cheat meal? Think about it…)
Not always off the table.
If we are talking serious athlete, these individuals are on the ‘verge’ of sickness, and the level of training they are doing is actually not always the healthiest. At some point, any food—particularly fast acting sugars—are quickly and easily assimilated by the body. At competitions, for instance, many athletes find easily digested fuel in a peanut butter and jelly sandwich, a Lara bar, or meal-replacement shake, to keep going. For these individuals: A little dirt never hurt may certainly apply.
The bottom line?
Real food always does a body good—especially for the majority of the training population, but when it comes to being an athlete and competing at the highest, elite level in a glycogen-depleting sport (like MMA, CrossFit, etc.), a Paleolithic diet is not the end all, be all.
Be realistic of where you sit; and eat appropriately, because when you do, you will see results. Fuel the machine.
James FitzGerald