Paleo diet

Paleo diet is a diet that mimics the eating habits of early humans, using natural and unprocessed foods.

This article is part of the complete guide to proper nutrition — a fundamental guide from the expert team at Sport Zona.

What it is

The Paleo diet, also known as the "Stone Age diet" or "caveman diet," is a dietary pattern that attempts to replicate the nutritional habits of our ancestors from the Paleolithic period. This regimen is based on the concept that the human body is genetically adapted to a certain type of food that was available before the development of agriculture and the industrial food revolution. The main idea is that modern chronic diseases and metabolic dysfunctions are a result of consuming foods that are evolutionarily new to the human organism.

In essence, the Paleo diet focuses on consuming whole, unprocessed foods. This includes high-quality sources of animal protein (lean meat, fish, seafood, eggs), abundant fresh fruits and vegetables, nuts and seeds, as well as healthy fats like avocado and olive oil. Grains (wheat, rice, corn, oats), legumes (beans, lentils, chickpeas), dairy products, refined sugar, processed foods, and vegetable oils high in omega-6 fatty acids are strictly avoided.

Biochemically, the Paleo diet promotes a lower glycemic index of foods, limiting fast carbohydrates that lead to sharp spikes in blood sugar and insulin response. This can contribute to stabilizing energy levels and reducing the risk of insulin resistance. The regimen often has a higher intake of protein and fiber, which provides a prolonged feeling of fullness and supports muscle mass maintenance, even during a calorie deficit.

How it works

The mechanism of the Paleo diet is based on several key principles that are thought to optimize metabolism and overall health. By eliminating grains, legumes, and dairy products, the intake of antinutrients such as phytates and lectins is reduced, which can interfere with nutrient absorption and cause inflammatory reactions in the digestive system. The absence of added sugar and processed foods reduces calorie intake from "empty" calories and maintains stable blood sugar levels, preventing insulin spikes.

The Paleo diet promotes the consumption of nutrient-dense foods that provide adequate amounts of vitamins, minerals, antioxidants, and fiber. The high intake of protein from animal sources contributes to a feeling of fullness, maintains muscle mass and thermogenesis, which is beneficial for weight management. Healthy fats from avocado, nuts, and fish provide essential fatty acids and fat-soluble vitamins, supporting hormonal balance and cell function. As a result, many people on this diet report improved digestion, increased energy, and reduced inflammatory processes.

• Elimination of antinutrients and inflammatory foods.
• Stabilization of blood sugar and insulin response.
• High intake of complete proteins and fiber.
• Rich in micronutrients and healthy fats.

Why it's important for athletes

For athletes, the Paleo diet can offer several significant benefits related to energy metabolism, recovery, and overall performance. By focusing on whole, unprocessed foods, athletes ensure a constant supply of quality nutrients essential for tissue repair and optimization of bodily functions. The high protein intake, typically above 1.6 g/kg of body weight, is critical for muscle protein synthesis and prevention of muscle catabolism after intense training, in line with ISSN recommendations.

Although associated with lower carbohydrate intake compared to traditional sports diets, the Paleo diet is not necessarily low-carb. Athletes can adjust their carbohydrate intake from fruits and root vegetables (such as sweet potatoes, pumpkin) according to their energy needs, especially around training periods. This allows for the maintenance of glycogen stores without consuming grains. Furthermore, eliminating inflammatory components often found in processed foods and some grains can reduce systemic inflammation, accelerating recovery and reducing post-exercise muscle soreness. Optimal micronutrient intake from abundant vegetables and fruits strengthens the immune system and overall antioxidant defense, which is stressed during high athletic loads.

Related concepts

• Ketosis — The Paleo diet, especially in its lower-carbohydrate variations, can lead to a state of ketosis, although it is not the primary goal.
• Carnivore diet — The carnivore diet is an even stricter variant that excludes almost all plant-based foods, while Paleo allows fruits and vegetables.
• Keto diet — The Keto diet focuses on macronutrient composition to achieve ketosis, while Paleo concentrates on the selection of whole, unprocessed foods.
• Whole foods — The Paleo diet is heavily based on the consumption of whole, unprocessed foods, which is a key principle of both concepts.