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Stone Age Nutrition

Stone Age Nutrition. Are we moving forward by going backwards?. Brittany Sanchez. Paleo Principles. Eat as much lean meat, fruits, and vegetables as you want Eat nuts, seeds, and starchy tubers (potatoes) infrequently and in moderation NO dairy, grains, soy, legumes, or processed foods.

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Stone Age Nutrition

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  1. Stone Age Nutrition Are we moving forward by going backwards? Brittany Sanchez

  2. Paleo Principles • Eat as much lean meat, fruits, and vegetables as you want • Eat nuts, seeds, and starchy tubers (potatoes) infrequently and in moderation • NO dairy, grains, soy, legumes, or processed foods • Breakthrough nutrition program based on eating the foods we were genetically designed to eat: lean meats and fish and other foods that made up the diet of our Paleolithic ancestors • The Paleo Diet and Paleo for athletes has been adopted as the bible of the CrossFit movement

  3. Optimal Performance?

  4. Typical Paleo Workout Day Breakfast·         2 whole eggs + 6 egg whites, scrambled in 1 tbsp. olive oil and prepared with 1 cup diced fresh vegetables·         1 banana·         1 orangeMid-Morning·         1 can of tuna mixed with ½ cup salsa·         2 cups spinach leaves·         ¼ cup almonds·         2 tbsps. flax seeds·         1 bananaLunch·         3 oz. grilled salmon·         1 cup steamed asparagus·         1 cup steamed broccoli with lemon juice drizzled on top·         10 pecans·         1 cup blackberriesPre-Workout·         5 oz. grilled chicken breast·         2 bananasPost-Workout·         5 oz. grilled chicken breast·         1 banana·         1 cup grapes·         1 orangeDinner·         5 oz. venison·         2 cups spinach salad with slivered almonds·         1 cup stir-fried mushrooms, peppers and onionsBefore Bed·         1 cup of green tea  (provided it doesn’t keep you awake at night; use herbal if it does)·         10 walnuts

  5. The Modern Caveman Athlete Stage I: Eating Before Exercise Eat low to moderate glycemic indexCHO at least two hours prior to a hard/long workout or race. There mayalso be some fat and protein in this meal. Take in 200to 300 calories for every hour remaining until exercise begins. If eating two hoursprior is not possible, then take in 200 or so calories 10 minutes before the workout or race.

  6. The Modern Caveman Athlete Stage II: During Exercise • Take in high GI CHO in the form of fluids (sports drinks). Find one that you like the taste and will drink willingly. Events shorter than 1 hr do not require CHO. • Take in 200 – 400 calories/hr modified according to body size and duration/intensity.

  7. The Modern Caveman Athlete Stage III: Eating Immediately After Within the first 30 minutes post-workout (only after long or high intensity) and post-race use a recovery drink that contains both CHO and PRO in a 4-5:1 ratio. You can buy a commercial product such as Ultrafit Recovery for this.

  8. Au Natural Paleo’s Natural Ingredients: Supplements Protein Bars Frozen Dinners

  9. Past vs. Present Paleo Science Claim : Diet increases in IMTG concentration and induces low inflammatory systemic state True : A normal replenishment of 35% daily fat intake for endurance athletes is sufficient in replenishment of IMTG True : Exercise induced RMR is increased by lean muscle mass, NOT chronic fluctuations of pro-inflammatory cytokines from dietary intake True : ACSM CHO rec. dietary intakes based on researchPaleo CHO dietary intakes based on null hypothesis

  10. Inflammatory Response J ApplPhysiol 98: 1154–1162, 2005; doi:10.1152/japplphysiol.00164.2004. Fig. 2. In sepsis (A), the cytokine cascade within the first few hours consists of TNF-, IL-1, IL-6, IL-1ra, TNF-R, and IL-10. The cytokine response to exercise (B) does not include TNF-and IL-1 but does show a marked increase in IL-6, which is followed by IL-1ra, TNF-R, and IL-10. Increased CRP levels do not appear until 8–12 h later.

  11. Science of Evolution Claim: Agricultural ? Versus: Environment (animal:plant ratio) Claim: Less Disease? Versus: Longer life expectancy

  12. How to live like Caveman • Sell your car • Throw away the computer • Don’t milk the cows!! QUESTIONS?

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