Paleo Diet for Bodybuilding: Pros, Cons, and How It Works

Picking a diet can often feel like you’re at a magic show and being asked to “Pick a card, any card.” You anxiously search for just the right one. At the same time, you’re filled with anticipation of the greatness that is about to happen. 

For some—particularly those in bodybuilding—the idea of the Paleo diet provides the same hope and anticipation when it comes to gaining lean muscle mass. However, before deciding to try this diet, it’s important to know its pros and cons. 

We’ll get into both. But first, let’s talk about what the Paleo diet is and why it’s big in bodybuilding.

What the Paleo Diet Is

The Paleo diet—also known as the stone age or caveman diet—is named for the Paleolithic Era. This era occurred 2.5 million years ago, when humans got their food by hunting and gathering. So, following this diet means eating only what our early ancestors ate. This includes meat, fish, and other sources of animal protein. Foods that were gathered included vegetables, fruit, nuts, and seeds.

While the Paleo diet has become popular in recent years, it dates back to 1975. This is when Dr. Walter L. Voegtlin, a gastroenterologist, released his book introducing this notion. It was titled The Stone Age Diet. 

The basic premise of the Paleo diet is that the body is genetically mismatched with the modern diet. The modern diet includes dairy and grains, both of which were introduced when farming began approximately 10,000 years ago. That’s when things got off track according to paleo proponents. And it has led to a rise in obesity, diabetes, and heart disease. 

Why Paleo Is Big in Bodybuilding

One of the reasons paleo eating is so popular in the bodybuilding community is that it is high in protein. Protein is the building block of muscle. If you want to gain lean muscle, you eat more protein. 

Protein also aids in weight loss. A large part of bodybuilding is being cut and toned. If you are carrying extra weight, it shows on your physique. This can hurt you when competing. Increasing your protein intake can assist with your weight loss efforts. It’s an effective way to reduce your body fat.

How the Paleo Diet Works

The Paleo meal plan is made up of lean meat (preferably grass-fed), fish, fresh fruit, vegetables, nuts, and seeds. Although, potatoes are sometimes listed as a vegetable to avoid. This is because they fall into the “starchy vegetables” category and are high in carbohydrates.

Any type of junk food is off-limits when eating paleo. Forbidden foods also include dairy products, legumes, and grains. 

The Paleo diet emphasizes water as the beverage of choice. Soft drinks, including the sugar-free variety, aren’t allowed. Neither are juices, due to their high sugar content. Even coffee is on the “no” list. 

Beer isn’t allowed either (it's made with grains). But hard ciders are okay. Wine falls into a gray area due to the possible addition of processed sugar.

Pros of Eating Paleo

Paleo believers appreciate the diet's simplification. Anything that comes in a box, a jar, or a bag is not to be consumed. They also like the fact that there is no counting calories or measuring of food. 

Some like it because it cuts out grains, which are high in carbs. Eating food high in carbs can lead to a spike in blood sugar. With blood sugar spikes come increased cravings. Blood sugar levels are also a concern with diabetes. Some researchers recommend that people with type 2 or pre-diabetes follow a Paleo diet versus eating a diet focused on fewer calories (1).

Plus, the body's preferred source of energy is fat. In a diet high in carbs, the body burns carbs rather than fat. This leads to greater fat being stored, which contributes to weight gain and other health issues, such as heart disease. 

The Paleolithic diet avoids this. Not to mention, a lot of the Paleo diet food swaps are healthier options. Here are a few to consider:

Paleo Diet Cons

The most controversial aspect of the Paleo diet centers around its ban on grains. Grains are widely considered to be an important part of a balanced diet plan. Similarly, dairy products are a great source of calcium and vitamin D, both of which promote bone health. So, there are concerns that this diet can lead to vitamin and calcium deficiency. 

Whole grains and legumes are also high in fiber. This promotes healthy digestion. They are said to have other health benefits as well, including reducing the risk of heart disease and type 2 diabetes. So, there are reasons for questioning the decision to eliminate them from one's diet. 

In addition, highly active people can benefit from a diet that is higher in carbs since carbs are more readily used for energy production than fat and protein. 

Along with neglecting the benefits of certain banned foods, there is the idea that too much of a good thing can be bad too. In this case, “too much of a good thing” refers to the diet’s high consumption of meat. 

The Paleo diet doesn't limit how much meat—including red meat—can be consumed. Any diet high in red meat could lead to an increase in the risk of heart disease. Portion size is also an issue as the average person's plate already includes too much meat (protein).

Some dislike the paleo approach because it takes more work. No more putting a protein powder shake together and heading out the door. Instead, you’re cooking meat and fish to get your amino acids and aid in muscle protein synthesis.

Should You Do the Paleo Diet for Bodybuilding, Whether for Muscle Growth or Weight Loss?

Like any diet, some swear by eating paleo. Its low-carb, high-protein approach is similar to a ketogenic diet, and studies have connected the keto diet with increases in muscle strength (2). 

However, these same studies have failed to link this type of approach with significant improvements in muscle growth. Therefore, researchers suggest that while it may be used to prep for bodybuilding, it could also blunt muscle cell growth overall. 

The Paleo diet even has merits as a weight loss program. In one study, people following this diet lost as much as 2.3 kg (5.07 lbs) in three weeks (3). This is largely due to the simple fact that it cuts out processed food and limits sugar intake. But there are plenty of other diets that do the same without eliminating nutritious food choices.

Following the Paleo Diet Safely

If you are thinking about trying the Paleo diet, it’s important to consider all the pluses and minuses. This can help you decide whether it is the right diet plan for you. 

If you feel that it is, remember that eliminating carbs means that the important vitamins and minerals they contain need to be compensated for in other ways. This may require taking a dietary supplement to ensure that your nutritional needs are met. 

You may also want to consider adding in some carbs. Carbs are an important part of a healthy diet plan. It’s more about choosing the right ones. As with any healthy eating plan, simple carbs should be avoided. Instead, complex carbs are healthier options. Complex carbs are absorbed more slowly. This helps you better control your hunger, blood sugar, and energy levels. 

ISSA supports following a balanced nutritional diet. You can help your clients follow this type of meal plan as a Certified Nutrition Coach. You also learn how to answer some of your client’s most pressing questions about diet, giving them a higher level of service.

References

1. Olivieri, C. (2019). Combating insulin resistance with the paleo diet. The Nurse Practitioner, 44(2), 49-55. https://doi.org/10.1097/01.npr.0000552683.55684.f8

2. Paoli, A., Cenci, L., Pompei, P., Sahin, N., Bianco, A., & Neri, M. et al. (2021). Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders. Nutrients, 13(2), 374. https://doi.org/10.3390/nu13020374

3. Bahr, Megan N.; Chrisostom, Kandise M.; Chrisostom, Serena S.; Peters, Natalie K.; Thomas, Pheba M.; and Catts, APRN, PHD, Patricia A., "A COMPARATIVE ANALYSIS OF THE KETOGENIC, PALEOLITHIC, AND VEGAN DIETS" (2019). Nursing Undergraduate Work. 9. https://digitalshowcase.oru.edu/nurs_undergrad_work/9