In this article I'll talk about the Paleolithic diet to build muscle.
Today I'll talk about the power of the caveman and how to apply for a practicing bodybuilding
Understand the principles of the Paleolithic Diet
Back in the past, air Paleolithic no supermarket and no McDonald no manufacturer of dietary supplements for sports.
Our ancestors on the feed their families with what was available daily starting from hunting to harvest all that respecting the natural seasonal production.
If you thought for a moment we can deduce that their power remains today one for which we are genetically programmed although some estimates that our evolution in terms of food production to lead the parallel evolution of our organization .... Or not.
Understand the principles of the Paleolithic Diet
Back in the past, air Paleolithic no supermarket and no McDonald no manufacturer of dietary supplements for sports.
Our ancestors on the feed their families with what was available daily starting from hunting to harvest all that respecting the natural seasonal production.
If you thought for a moment we can deduce that their power remains today one for which we are genetically programmed although some estimates that our evolution in terms of food production to lead the parallel evolution of our organization .... Or not.
At health
Some experts there are benefits such as:
Weight Loss.
-Improving health in general.
-Loss of fatigue (more energy).
-Loss of digestive problems and acid reflux.
-Clearing sinuses, loss of morning stiffness, normalization of bowel function (for some people).
-Prevention of several cardiovascular diseases, osteoporosis, X syndrome (type 2 diabetes, hypertension, hypertriglyceridemia, obesity).
Can relief some autoimmune diseases: celiac disease, dermatitis herpetiformis, rheumatoid arthritis, multiple sclerosis, Sjogren's syndrome.
The Paleolithic diet altogether removes two of the four major food groups, dairy products and cereals (including bread). It is part of the low-carb diets (low carb). It comprises 22% to 40% carbohydrates, and 19% to 35% protein, and 28% to 47% lipids. In comparison, the typical North American diet includes 50% to 60% carbohydrate.
Foods allowed
All-lean meats, poultry, fish and fruits de mer, and eggs.
-All fruits and vegetables in poor starch.
-All nuts and seeds (sunflower seeds, almonds, etc..).
Foods in moderation
-Cold pressed oils.
-Lawyers.
-Tea, coffee and alcoholic beverages.
-Dried fruit.
Foods to remove
All-grain products.
-All legumes.
-All dairy products.
-All products processed or canned.
All-starchy vegetables (potato, cassava, yam, etc..).
-The salty foods.
The sugar-.
-Carbonated beverages.
Our ancestors ate they believed, or cooked?
Cooking would have appeared in the Paleolithic, there are about 40 000 years ago, but it seems that our ancestors ate mostly raw foods, cooking probably have a limited role. She would have focused on meat and fish, and was relatively brief.
The U.S. version of Loren Cordain of the Paleolithic diet does not insist consume mostly raw foods, some complain that followers of this diet, particularly in Europe.Application of the Paleo diet for bodybuilding
Phew the Paleo diet does not remove protein that is already a good point for us against carbohydrates are severely restricted, we also note that the lipids are present in the diet.
"For the record, John Welbourne 1.95m for 143 pounds and 11% body fat, a former supporter of the NFL, following his own adaptation of the system to paleo recently move loads as 272 pounds in the squat, bench press 226 pounds and 317 kilos deadlift. "
At the foods that men were hunted and was unprocessed and 100% organic and certainly well balanced in vitamins and minerals and amino acid air Palaeolithic, the problem today is that even selecting our food with great care we will be off the mark, that is why the practicing sports is strongly encouraged to retained some dietary supplements like protein powder, creatine, vitamins and minerals and omega 3.Il is also advisable for the sport of incorporate sweet potatoes or yams, even it it is not recommended in the Paleo diet base.
Example of a Paleo diet for bodybuilding .
Meal 1
Omelette with tomato-
A banana-
Meal 2
-Tuna mixed with cashews looted
Meal 3
A rib-
-Mix zucchini, sweet potato and onion cooked in olive oil
Meal 4
-1 Protein shaker
-A handful of blueberries
Meal 5
Salmon-breaded with sesame seeds
Spinach-income olive oil
-1 Lawyer
-Some asparagus
* Dietary supplements are not specified, as it depends on individual needs.
My perspective on the paleo diet
Personally I think the Paleo diet should not be considered a diet but as a lifestyle. The choice of food leaves a lot of choice in the composition of food and to be honest it is just as easy to buy vegetables that provide this pasta or mashed ...
For bodybuilding I think that dry there is little follow to the letter the list of authorized, by cons in weight gain foods that it will become more difficult to bend and incorporate some carbohydrates like sweet potatoes or yams, rice, in both cases I recommend supplements Commes keep the vitamins and minerals, the protein powder and omega 3.
Cooking would have appeared in the Paleolithic, there are about 40 000 years ago, but it seems that our ancestors ate mostly raw foods, cooking probably have a limited role. She would have focused on meat and fish, and was relatively brief.
The U.S. version of Loren Cordain of the Paleolithic diet does not insist consume mostly raw foods, some complain that followers of this diet, particularly in Europe.Application of the Paleo diet for bodybuilding
Phew the Paleo diet does not remove protein that is already a good point for us against carbohydrates are severely restricted, we also note that the lipids are present in the diet.
"For the record, John Welbourne 1.95m for 143 pounds and 11% body fat, a former supporter of the NFL, following his own adaptation of the system to paleo recently move loads as 272 pounds in the squat, bench press 226 pounds and 317 kilos deadlift. "
At the foods that men were hunted and was unprocessed and 100% organic and certainly well balanced in vitamins and minerals and amino acid air Palaeolithic, the problem today is that even selecting our food with great care we will be off the mark, that is why the practicing sports is strongly encouraged to retained some dietary supplements like protein powder, creatine, vitamins and minerals and omega 3.Il is also advisable for the sport of incorporate sweet potatoes or yams, even it it is not recommended in the Paleo diet base.
Example of a Paleo diet for bodybuilding .
Meal 1
Omelette with tomato-
A banana-
Meal 2
-Tuna mixed with cashews looted
Meal 3
A rib-
-Mix zucchini, sweet potato and onion cooked in olive oil
Meal 4
-1 Protein shaker
-A handful of blueberries
Meal 5
Salmon-breaded with sesame seeds
Spinach-income olive oil
-1 Lawyer
-Some asparagus
* Dietary supplements are not specified, as it depends on individual needs.
My perspective on the paleo diet
Personally I think the Paleo diet should not be considered a diet but as a lifestyle. The choice of food leaves a lot of choice in the composition of food and to be honest it is just as easy to buy vegetables that provide this pasta or mashed ...
For bodybuilding I think that dry there is little follow to the letter the list of authorized, by cons in weight gain foods that it will become more difficult to bend and incorporate some carbohydrates like sweet potatoes or yams, rice, in both cases I recommend supplements Commes keep the vitamins and minerals, the protein powder and omega 3.
References
Bibliography
O'Keefe JH Jr, Cordain L. Cardiovascular disease resulting and from a diet and lifestyle at odds with our Paleolithic genome: How to Become a 21st-century hunter-gatherer Mayo Clin Proc.. January 2004, 79 (1) :101-8.
Cordain L, Eaton SB, Miller JB, Mann N, Hill K. The paradoxical nature of hunter-gatherer diets of: meat-based, yet non-atherogenic Eur J Clin Nutr.. March 2002, 56 Suppl 1: S42-52.
Cordain L, Miller JB, Eaton SB, Mann N. Macronutrient estimations in hunter-gatherer diets . Am J Clin Nutr. December 2000, 72 (6) :1589-92.
Lovely Health. Paleolithic nutrition . (Accessed April 14, 2005) www.lovelyhealth.com
Notes
1. Eaton SB, Konner M. Paleolithic nutrition. A consideration of icts in nature and current implications . N Engl J Med. 1985 January 31, 312 (5) :283-9. Synthesis.
2. Cordain, Loren The Paleo Diet. Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat, John Wiley & Sons, USA, 2001.
3. Seignalet Jean. Feeding or third medicine. Editions François-Xavier de Guibert, 5th edition, France, 2004.
4. Milton K. Hunter-gatherer diets-a different perspective . Am J Clin Nutr. March 2000, 71 (3) :665-7.
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