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Vitamins A, D, and E, and dietary fiber were all consumed below recommended amounts. Table 2 highlights the differences in nutrient consumption between the two groups.īased on the results of this study, male competitive bodybuilders may need to pay more attention to their intakes of certain micronutrients. However, in the strict dieting group, average intakes were higher for all nutrients, and a greater proportion of individuals met the RDA/AI. There were no significant differences between male flexible and strict dieting bodybuilders when mean nutrient intakes were compared. Nutrient data for all subjects are summarized in Table 1. In addition, dietary fiber intake was below current recommendations. Of the vitamins and minerals assessed in this study, vitamin A, vitamin D, vitamin E, and potassium were consumed at levels below the RDA.
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Subjects consumed an average of 2577.2 (SD = 955.1) kilocalories, with an average fat intake of 83.6 g (SD = 41.3), an average carbohydrate intake of 324.4 g (SD = 105.2), and an average protein intake of 163.4 (SD = 70.4). Ages ranged from 20 to 50 years old, with a mean age of 29.1 years (SD = 6.9). Thirty individuals were included in the final analyses, of which 14 followed flexible dieting and 16 followed strict dieting. A pooled t-test was used to test whether flexible dieters and strict dieters consume, on average, the same mean amount of each micronutrient, with α being significant at p < 0.05. The Diet History Questionnaire, Version 2.0 (DHQ-II), a semi-quantitative food frequency questionnaire (FFQ), was used for this study to assess micronutrient intakes. Subjects for this study were male competitive bodybuilders, recruited online via social media outlets. The purpose of this study was to assess selected micronutrient intakes of male competitive bodybuilders and to compare the intakes of those who follow flexible dieting and strict dieting regimens. In contrast to restriction-based dieting, IIFYM instead focuses on monitoring individual macronutrient intake, with less regard for the specific foods consumed. A PD may be an effective means at reducing weight, decreasing systolic blood pressure, while maintaining physical fitness in active populations.Īhmed Ismaeel Nutrition Sciences, Baylor University, Waco, TX, 76706, USAĪ recent literature review identified that many previous older studies have reported deficiencies in intakes of several micronutrients in bodybuilders Notably, a new “flexible” dieting strategy, popularly known as “if it fits your macros” or “IIFYM,” has recently become widespread. This short intervention did find some favorable effect consuming a Paleolithic Diet. The only significant variable in the control group was a mean increase in PUT by 3 (P < .03). A paired sample t-test was used to investigate statistically significant differences between the pre and post-tests for the experimental and control group.įor the experimental group, mean weight decreased significantly by 3.27lbs (P < .05) and systolic BP by 7.46 (P < .043). After three weeks, both groups underwent a post-test consisting of the same initial assessments. Both groups were instructed to continue their normal exercise program (exercising ≥3x a week). The control group maintained their normal diet. This eliminated grains, dairy, and processed food from their normal diet. The PG was then instructed to follow a PD for three weeks. This assessment included height, weight, blood pressure (BP), body fat percentage, one repetition maximum (1RM) back squat, 1RM bench press, push up test to failure (PUT), and a Vo2 max test (1.5 mile run). Both groups underwent a pre fitness and body composition assessment. Subjects were randomly divided into two groups: a paleolithic group (PG) (males, n = 8 females, n = 3) and control group (males, n = 5 females, n = 3).
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Nineteen (mean ± SD age = 20.89 ± 2.07) physically active males (n = 13) males and females (n = 6) volunteered to participate in this study. The purpose of this randomized controlled study was to study the effects of adopting a paleolithic diet (PD) on general fitness performance and body composition in an active population. While the adoption and popularity of a paleolithic diet has raised among the general population and fitness communities, there has been little research documenting its effect on general fitness (max strength, cardiorespiratory endurance, muscular endurance) and body composition. Ambrose University, Davenport IA, USAĪ paleolithic diet aims at mimicking the type of foods that hunter-gatherers would have most likely consumed.