Rider Nutrition

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Start with the Paleo Diet

We recommend you start by changing the quality of your diet first. The Paleo Diet is our first recommendation. When eating “Paleo” you will eat meat, veggies, nuts & seeds, and fruit. We recommend you start with the Whole 30.

The Paleo Diet is a whole foods elimination diet in which you REMOVE Grains (oats, rye, barley, wheat, corn, einkorn, millet, rice, sorphum, spelt, teff, triticale, kamut, etc.), Dairy (milk, cheese, yogurt), Legumes (beans, peanuts, soy), and sugar/sweeteners (sugar, cane sugar, brown sugar, honey, stevia, monk fruit, aspertame, etc.) for at least 30 days.

After an initial period of 30-90 days, you can experiment with adding some foods (grains, dairy, legumes) back into your diet to see how you feel/look/perform.

If you are trying to lose weight, watch the amount of starchy vegetables, fruit, and nuts you are consuming. Also watch the amount of “paleo” baked goods and processed foods you are eating. Just because those items are technically paleo, it doesn’t mean they are actually good for you or your waistline.

Some individuals find relief from autoimmune issues on the paleo diet BECAUSE it is an elimination diet that removes common gut irritants and common allergens from the diet. For some, this is still not enough. They may be more successful with the Carnivore diet. This is also an elimination diet in which you remove ALL non-animal foods from the diet, and eat nose to tail. If you add plants back into the diet, you have just gone back to paleo. For those experiencing joint pain or inflammation, Sally K Norton’s page may be helpful.

*PALEO/PRIMAL NUTRITION RESOURCES*
Courses/Food Plans/Resources
Dr. Georgia Ede
Meat Rx– carnivore
Primal Blueprint
Robb Wolf
Sally K Norton– oxalates
Whole 30
Conferences/Media
Food Lies Movie
HPO Podcast
Mark’s Daily Apple
Paleo Magazine
Paleo f(x) Conference
Sacred Cow
The Healthy Rebellion– podcast, courses, online community
We Love Paleo Movie– available on Amazon
Supplements & Snacks
Ancestral Supplements
(LMNT) Elemental Labs Electrolyte
Garden of Life
Heather’s Choice– backpacking food
Laird Superfood
Nordic Naturals
Primal Kitchen
Redmond Salt
SeaSnax
Steve’s PaleoGoods

Keto Diet

The Keto diet is one of the most well researched diets around. It is best known for its performance enhancing benefits for endurance athletes, divers, and high-altitude sports athletes. It has demonstrated health benefits for cognitive function, TBI, dementia, diabetes, cancer, and epilepsy. Recent studies have also shown some benefit for military service members.

The Keto Diet is a low carbohydrate, moderate protein, high fat diet. This diet is possible for both animal-based and plant-based nutrition plans. On Keto you will be consuming less than 50g of carbohydrates per day. The Keto Diet significantly reduces the amount of total carbohydrates you consume each day. You will not be successful with this diet if you are not willing to weigh and measure your food so you know exactly how many grams/day you consume of carbs/protein/fat. All this weighing and measuring is also important to ensure you do not consume too many calories. When eating a high fat diet, it is easy to consume too many calories. You should also invest in a ketone monitor to track if you are in nutritional ketosis.

Again, you will NOT be successful with this approach if you do not have the tools to know if you are in nutritional ketosis. We highly recommend you take the Keto Masterclass before starting this diet.

*KETO RESOURCES*
Start Here

Keto Masterclass
Keto Diet Tools
Biosense– Breath Ketone Monitor
Cronometer– nutrition tracker
Ketogains– Keto macronutrient/calorie calculator
Keto Mojo– Blood Ketone Monitor
Conferences & Media
Keto f(x) Conference
KetoCon
Low Carb Down Under
Metabolic Health Summit
The Ohio State Keto Conference
Researchers & Organizations
Epigenix Foundation
Dominic D’Agostino
Jeff Volek & Stephen Phinney
Virta Health– diabetic management
Supplements & Snacks
Ample Ketogenic Meal Replacements
BiPro
Bulletproof
(LMNT) Elemental Labs Electrolyte
Love Good Fats
Magic Spoon
Next Mile Meals– backpacking food
Perfect Keto
Pure Encapsulations
Quest Nutrition
Real Good Foods
Rebel Creamery

*NUTRITION FOR YOUR DOG*
*KETO DIET*
Keto Pet Calculator
Keto Powered K9
Visionary Pet Foods– raw & kibble options
*PALEO DIET*
Dr. Kellon Nutrition Courses
Raw NRC Course
Nutritional Values
Planet Paws
Raw Fed & Nerdy
SoCal Raw Feeding
*SUPPLEMENTS*
Animal Essentials
Nordic Naturals
SeaPet
Smartpak
Uckele

*RESEARCH*

Gonzalez, M. J., Seyfried, T., Nicolson, G. L., Barclay, B. J., Matta, J., Vasquez, A., … Berdiel, M. J. (2018). Mitochondrial Correction: A New Paradigm for Cancer and Degenerative Diseases. Journal of Orthomolecular Medicine, 33(4), 1–20.

Groenendijk, I., den Boeft, L., van Loon, L. J. C., & de Groot, L. C. P. G. M. (2019). High Versus low Dietary Protein Intake and Bone Health in Older Adults: a Systematic Review and Meta-Analysis. Computational and Structural Biotechnology Journal, 17, 1101–1112. https://doi.org/10.1016/j.csbj.2019.07.005

Güntner, A. T., Kompalla, J. F., Landis, H., Theodore, S., Geidl, B., Sievi, N., … Gerber, P. (2018). Guiding Ketogenic Diet with Breath Acetone Sensors. Sensors, 18(11), 3655. https://doi.org/10.3390/s18113655

Hill, T. R., Verlaan, S., Biesheuvel, E., Eastell, R., Bauer, J. M., Bautmans, I., … Aspray, T. J. (2019). A Vitamin D, Calcium and Leucine-Enriched Whey Protein Nutritional Supplement Improves Measures of Bone Health in Sarcopenic Non-Malnourished Older Adults: The PROVIDE Study. Calcified Tissue International, 105(4), 383–391. https://doi.org/10.1007/s00223-019-00581-6

Miller, V. J., Villamena, F. A., & Volek, J. S. (2018). Nutritional Ketosis and Mitohormesis: Potential Implications for Mitochondrial Function and Human Health. Journal of Nutrition and Metabolism, 2018, 1–27. https://doi.org/10.1155/2018/5157645

Niepoetter, P., & Gopalan, C. (2019). The Effects of Ketogenic Diets on Psychiatric Disorders Involving Mitochondrial Dysfunction: A Literature Review of the Influence of Dieting on Autism, Depression, Anxiety, and Schizophrenia. HAPS Educator, 23(2), 426–431. https://doi.org/10.21692/haps.2019.002

Poff, A., Koutnik, A. P., Egan, K. M., Sahebjam, S., D’Agostino, D., & Kumar, N. B. (2019). Targeting the Warburg effect for cancer treatment: Ketogenic diets for management of glioma. Seminars in Cancer Biology, 56(June 2017), 135–148. https://doi.org/10.1016/j.semcancer.2017.12.011

Prins, P. J., Noakes, T. D., Welton, G. L., Haley, S. J., Esbenshade, N. J., Atwell, A. D., … Ault, D. L. (2019). High rates of fat oxidation induced by a low-carbohydrate, high-fat diet, do not impair 5-km running performance in competitive recreational athletes. Journal of Sports Science and Medicine, 18(4), 738–750.

Rusek, M., Pluta, R., Ułamek-Kozioł, M., & Czuczwar, S. J. (2019). Ketogenic Diet in Alzheimer’s Disease. International Journal of Molecular Sciences, 20(16), 3892. https://doi.org/10.3390/ijms20163892

Saslow, L. R., Daubenmier, J. J., Moskowitz, J. T., Kim, S., Murphy, E. J., Phinney, S. D., … Hecht, F. M. (2017). Twelve-month outcomes of a randomized trial of a moderate-carbohydrate versus very low-carbohydrate diet in overweight adults with type 2 diabetes mellitus or prediabetes. Nutrition & Diabetes, 7(12), 304. https://doi.org/10.1038/s41387-017-0006-9

Volek, J. S., LaFountain, R. A., & Dituro, P. (2019). Extended Ketogenic Diet and Physical Training Intervention in Military Personnel. Military Medicine, 184(9–10), 199–200. https://doi.org/10.1093/milmed/usz184

Wallace, T. C., & Frankenfeld, C. L. (2017). Dietary Protein Intake above the Current RDA and Bone Health: A Systematic Review and Meta-Analysis. Journal of the American College of Nutrition, 36(6), 481–496. https://doi.org/10.1080/07315724.2017.1322924

Walton, C. M., Perry, K., Hart, R. H., Berry, S. L., & Bikman, B. T. (2019). Improvement in Glycemic and Lipid Profiles in Type 2 Diabetics with a 90-Day Ketogenic Diet. Journal of Diabetes Research, 2019, 1–6. https://doi.org/10.1155/2019/8681959