1

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Grapplers guide to nutrition. Paleo for combat sports.

Answered on August 19, 2014
Created April 15, 2013 at 5:46 PM

Hey guys, I just read the grapplers guide to nutrition by Berardi and it is pretty interesting, it seems to suggest eating paleo, a lean protein, non processed carb like fruit or tubers and veggies every 2-3 hours. 5-6 meals a day, with one none paleo highly processed meal straight after workouts, which in my case will be one or two intense workouts a day.

It also reccomends drinking high sugar drinks pre, post and intra workout. I really like the idea as I think for a lean, hard charging young man not suffering from a crushed metabolism and no auto immune diseases, paleo can be less than optimal, without things like for example, my recovery shake with tonnes of sugar and protein, I ache for days after and can't push myself through three hours of grappling at night after I have done heavy lifting or hill sprints in the morning.

I was wondering if any people who train in any seriously demanding sports, not just for fun but people who compete or are trying to compete would agree with the idea of eating in this 90% paleo way.

this is an example of my diet.

morning workout: litre of powder made gatorade 30g sugar

night workout: litre of powder made gatorade 30g sugar

I split the following into 6 meals and have every 2-3 hours 1KG sweet potato 600g chicken breast 2 tbsp olive oil 2 tbsp coconut oil

2-4 litres water

I don't really see the need to vary my food because I think unless you see food as fuel rather than something to enjoy, I can go off the deep end.

I also take creatine, around 10 grams a day, it is the only legal supplement I feel is not an absolute scam.

Anyway anyone do anything similar to this approach?

9f52f85c3964445d7b16c94a890f6136

on April 20, 2013
at 11:26 AM

well where my ancestors come from its pretty frozen and they would only have fruit for a very short period of the year. They would not have had the variety of fruits, meats and vegetables like people following the paleo diet think they should have. It seems totally unnatural to have sugary fruits available year round and to have all kinds of meat all the time. to be able to go from kale to lettuice to avacado. For people in freezing cold climates subject to conditions the total opposite of california, it seems like you are taking a massive jump thinking they could ever eat a variety of foods.

800e726cb5dff569fd8edf604c3e2793

(1655)

on April 19, 2013
at 07:53 PM

Really, they didn't eat eggs? Organ meats, liver in particular? They didn't eat all kinds of vegetables in the summer? No apples, no mushrooms, none of the huge variety of berries? No pickled cabbage or cucumbers? I think if you bother to find out instead of relying on stereotypes, you'd find that before industrial food people ate an amazing variety of things, even poor people.

9f52f85c3964445d7b16c94a890f6136

on April 19, 2013
at 10:19 AM

My ancestors survived and flourished on potatoes and the occasional red meat. freezing backwater nations of europe seeemed to do fine without all this varied vitamin rich food.

800e726cb5dff569fd8edf604c3e2793

(1655)

on April 18, 2013
at 08:07 PM

To start with, science doesn't know everything a human body needs. Nutritionists have been claiming to know all that's necessary for the last hundred years or so and yet keep on discovering new important deficiencies. How are you with magnesium? Iodine and selenium? Is vitamin K2 in your multivitamin capsule? Sure you have enough copper? Eating different food is the best way to make sure you don't miss something important, including things you have no idea about.

9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 06:57 PM

How would a vitamin pill, krill oil and vit D complex not take care of deficiencies? Is there any proof vitamins do not include vitamins? Why does it matter if it is via supplementation or not? I get like 2000 percent vit A, 180 percent vit C from my sweet potatoes and the multi's surely would take care of the rest? I could add a bag of kale a day too.

9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 06:45 PM

Thanks dude, reading the link now.

9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 05:41 PM

I didn't mean a world class athlete only :).

32652cb696b75182cb121009ee4edea3

(5802)

on April 18, 2013
at 04:59 PM

Honestly, I think the people who are competitive athletes eating paleo aren't hanging out on an internet hack site. :) I could be wrong, but... One competitive athlete that comes to mind that eats paleo is Ido Portal: http://www.youtube.com/user/portaldo

9f52f85c3964445d7b16c94a890f6136

on April 16, 2013
at 06:38 PM

No athletes in here?

9f52f85c3964445d7b16c94a890f6136

on April 15, 2013
at 09:48 PM

Yeah I wasn't sure if there would be. The paleo community seems to mainly be overweight people who blame grains and not eating paleo on their terrible bodies and health, as opposed to just being fat greedy people for most of their life, then finding paleo and becoming fanatical about it. I just realized that probably sounds offensive.

Ebb10603524dd22621c1155dd7ddf106

(19150)

on April 15, 2013
at 05:52 PM

Great question. I hope to see an answer! There's a lot of serious and varied-sport athletes here, but I'm not sure how many are actively pursuing competitions.

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4 Answers

2
1edb06ded9ccf098a4517ca4a7a34ebc

on April 18, 2013
at 06:11 PM

Hey. I play competitive sports and have been competing in them for basically my whole life. Right now I race sailboats competitively (not year round), but that's a little different than the type of athletic competitions you're referring to. But I was a collegiate lightweight oarsman for 3.5 years. Now I'm more athletic recreationally, so the physical demand hasn't changed much, and therefore neither has my nutrition.

I think the most important thing for athletes is getting enough protein for muscle repair and glucose for recovery and glycogen filling. The easiest way for me to do that is to eat carbs primarily around my workouts.

You may find this helpful https://www.gymnasticbodies.com/forum/topic/9580-perfect-workout-nutrition-2013/

I have tried both the "whole foods" (natural animal meats/fruit/starches) route and the "supplement" route (dextrose/sugar/waxy maize powders/whey protein powders) and personally I notice little difference in recovery. I think the most important is to get some easily digested protein/carb combination in fast post workout. Something to reduce cortisol and jumpstart the recovery process while taking full advantage of the non-insulin dependent glucose transport that accompanies certain types of exercise. But (a) not enough and easily digested enough to avoid diverting blood flow from your muscle and into your stomach for digestions and (b) not enough calories to kick you out of a fat burning mode. For me, that usually means between 20-35 grams of carbs and 20-40 grams of protein...all in easily digested forms. Then I wait between 1.5-3 hours and eat a real meal, which usually contains starch but does not always contain starch. If I go below 100 grams of carbs a day i start to stop recovering as well and therefore body composition decreases, so I like to keep daily carbs above 100 grams. This is just what I have found works well for me.

I hope it helps but I encourage you to experiment. I think i make my workout window one of those paleo grey areas because for me I believe that having a certain amount of athleticism and a certain body is more important than simply being 100% paleo.

9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 06:45 PM

Thanks dude, reading the link now.

1
800e726cb5dff569fd8edf604c3e2793

on April 18, 2013
at 05:50 PM

Um. First off, drinking high-sugar drinks is exactly how a "lean, hard charging young man not suffering from a crushed metabolism and no auto immune diseases" does develop a broken metabolism. Most people are pretty healthy in their 20s. The majority of them have a broken metabolism by the time they're in their 40s. Connect the dots.

You also should not think in terms of "good generally", but "good for what?". High-carb intake around workouts will increase your performance but the cost to long-term health is unclear. Olympic-level athletes generally don't live long and have pretty broken bodies by the time they retire. Having said that, paleo and low-carb are different things. You can eat high-carb paleo easily enough, though sugar/whey shakes are no part of it.

And finally you do need to vary your food. Not (only) for taste, but because on limited diets you're pretty guaranteed to develop severe deficiencies of vitamins, minerals, and other micronutrients -- especially if you're physically active (before you ask, eating a multivitamin helps somewhat but is not a solution).

9f52f85c3964445d7b16c94a890f6136

on April 19, 2013
at 10:19 AM

My ancestors survived and flourished on potatoes and the occasional red meat. freezing backwater nations of europe seeemed to do fine without all this varied vitamin rich food.

9f52f85c3964445d7b16c94a890f6136

on April 20, 2013
at 11:26 AM

well where my ancestors come from its pretty frozen and they would only have fruit for a very short period of the year. They would not have had the variety of fruits, meats and vegetables like people following the paleo diet think they should have. It seems totally unnatural to have sugary fruits available year round and to have all kinds of meat all the time. to be able to go from kale to lettuice to avacado. For people in freezing cold climates subject to conditions the total opposite of california, it seems like you are taking a massive jump thinking they could ever eat a variety of foods.

9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 06:57 PM

How would a vitamin pill, krill oil and vit D complex not take care of deficiencies? Is there any proof vitamins do not include vitamins? Why does it matter if it is via supplementation or not? I get like 2000 percent vit A, 180 percent vit C from my sweet potatoes and the multi's surely would take care of the rest? I could add a bag of kale a day too.

800e726cb5dff569fd8edf604c3e2793

(1655)

on April 18, 2013
at 08:07 PM

To start with, science doesn't know everything a human body needs. Nutritionists have been claiming to know all that's necessary for the last hundred years or so and yet keep on discovering new important deficiencies. How are you with magnesium? Iodine and selenium? Is vitamin K2 in your multivitamin capsule? Sure you have enough copper? Eating different food is the best way to make sure you don't miss something important, including things you have no idea about.

800e726cb5dff569fd8edf604c3e2793

(1655)

on April 19, 2013
at 07:53 PM

Really, they didn't eat eggs? Organ meats, liver in particular? They didn't eat all kinds of vegetables in the summer? No apples, no mushrooms, none of the huge variety of berries? No pickled cabbage or cucumbers? I think if you bother to find out instead of relying on stereotypes, you'd find that before industrial food people ate an amazing variety of things, even poor people.

0
9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 04:50 PM

someone in here must be a competitive athlete? If paleo is so great why is no one who strives in athletic competition doing it?

9f52f85c3964445d7b16c94a890f6136

on April 18, 2013
at 05:41 PM

I didn't mean a world class athlete only :).

32652cb696b75182cb121009ee4edea3

(5802)

on April 18, 2013
at 04:59 PM

Honestly, I think the people who are competitive athletes eating paleo aren't hanging out on an internet hack site. :) I could be wrong, but... One competitive athlete that comes to mind that eats paleo is Ido Portal: http://www.youtube.com/user/portaldo

0
9f52f85c3964445d7b16c94a890f6136

on April 17, 2013
at 10:00 PM

anyone?

Would love to see some answers. Frank mir, where you at?

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