Whole30 nutrition program - impacts/considerations on training and racing

matt limbert

We have new member @Elizabeth Harrison who is having some good success and feeling good using the Whole30 program. https://whole30.com/whole30-program-rules/ It emphasizes eating meat, seafood, and eggs; vegetables and fruit; natural fats; and herbs, spices, and seasonings. Avoiding sugars (real or artificial), alcohol, grains, dairy of baked goods for the first thirty days.

Who has some experience with this type of plan or could offer some advice/experience with similar programs - eliminating sugars and gluten from your nutrition plan?

@Sheila Leard @tim cronk

Gary Lewis

I have a little advice. I did it at the beginning of the year along with my wife. She has some allergy issues and was trying to narrow it down. In 30 days, I got down to my race weight, but also lost some inches. I now wear smaller clothes that no matter what I tried, I couldn't achieve. That was the good side.

The down side is that along with fat, I lost some muscle during that time. I believe this has really impacted my ability to get back to the FTP that I had last year.

My wife started back up about 10 days ago and is sticking closely to it, with a few modifications. I am supporting her, as she is my chef and I eat whatever she makes. Since I am in IM prep, I will not go completely without the sugars. I don't think I would be able to achieve the energy levels that I need to support good workouts.

This is an elimination diet. It would work for for the OS but not during a race prep.

Elizabeth Harrison

Thanks @Gary Lewis! I have seen some real weight loss with this that I haven't seen in any other nutrition programs. I'm smaller, so it could also be muscle I'm losing? You're right, it is an elimination diet, so not meant to be sustainable. I'm just wondering how I can continue to maintain the weight I want and keep this energy level while also making sure I eat things that will get me through an intense workout or race.

scott dinhofer

two of my teenaged daughters did this last summer. Both suffer from PCOS and have trouble with weight They are pretty picky eaters, so one does it with mostly grilled/baked chicken, roasted potatos and a few other items and lost weight using it. I am not a fan.

I think at the end of the day, using a calorie counter, macro nutrients and vegan protein shakes, can do more than these diets. I let myself go and food binged after Lake Placid. I am now using protein shakes to work on weight control and loss, I can tell you that I feel stuffed after having one and only mixing it with water. I sometimes have to remind myself to have lunch by 1 or 2 pm.

Here's a great thread from a few years ago on the topic -

https://endurancenation.vanillacommunities.com/discussion/13696/how-are-we-going-to-hold-ourselves-accountable-for-achieving-racing-weight/p1

tim cronk

Interesting I was tagged but did not get an email. Keep in mind my Vegan lifestyle behind my comments. I also assume the goal is weight loss which is usually the motive behind a diet/nutrition thread? My comments stand 365 days a year not just 30.

The Whole30 Program Rules

Yes: Eat real food.

Eat meat, seafood, and eggs; vegetables and fruit; natural fats; and herbs, spices, and seasonings. Eat foods with a simple or recognizable list of ingredients, or no ingredients at all because they’re whole and unprocessed.

strongly disagree with meat, seafood, and eggs. Strongly agree with comments on ingredients.

No: Avoid for 30 days.

• Do not consume added sugar, real or artificial. This includes (but is not limited to) maple syrup, honey, agave nectar, coconut sugar, date syrup, monk fruit extract, stevia, Splenda, Equal, Nutrasweet, and xylitol. If there is added sugar in the ingredient list, it’s out

Strongly agree on artificial sugar

agree on other sugars if goal is weight loss and not performance

• Do not consume alcohol, in any form, not even for cooking. (And ideally, no tobacco products of any sort, either.)

strongly agree

• Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, sprouted grains, and all gluten-free pseudo-cereals like quinoa, amaranth, and buckwheat. This also includes all the ways we add wheat, corn, and rice into our foods in the form of bran, germ, starch, and so on. Again, read your labels.

strongly disagree

• Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy: soy sauce, miso, tofu, tempeh, edamame, and soy lecithin.

strongly disagree

• Do not eat dairy. This includes cow, goat, or sheep’s milk products like milk, cream, cheese, kefir, yogurt, sour cream, ice cream, or frozen yogurt.

strongly agree

• Do not consume carrageenan, MSG, or sulfites. If these ingredients appear in any form on the label, it’s out for the Whole30.

strongly agree

• Do not consume baked goods, junk foods, or treats with “approved” ingredients.*Recreating or buying sweets, treats, and foods-with-no-brakes (even if the ingredients are technically compliant) is missing the point of the Whole30, and won’t lead to habit change. These are the same foods that got you into health-and-craving trouble in the first place—and a pancake is still a pancake, even if it’s made with coconut flour.

somewhat agree if goal is weight loss not performance

• Do not step on the scale or take any body measurements for 30 days. The Whole30 is about so much more than weight loss, and to focus only on body composition means you’ll overlook all of the other dramatic, lifelong benefits this plan has to offer. So no weighing yourself, analyzing body fat, or breaking out the tape measure during the 30-day elimination period. (You may take photos and/or measurements on Days 0 and 31, however.)

disagree

I really liked these bullet points. Discipline.

• This is not hard. Fighting cancer is hard. Birthing a baby is hard. Losing a parent is hard. Drinking your coffee black. Is. Not. Hard. You have done harder things than this. It’s only thirty days, and it’s for the most important health cause on earth—the only physical body you will ever have in this lifetime. Hear me now: The Whole30 is exactly as hard as you decide it’s going to be, so repeat after me: “This is not hard.”
• Don’t even consider the possibility of a “slip.” Unless you physically tripped and your face landed in a pizza, there is no “slip.” It is always a choice to eat something unhealthy, and if you open the door now to “I’m Whole30, except…” you will bail on the program, and you cannot afford to bail on yourself again. Commit to the program 100% for the full 30 days. Don’t give yourself an excuse to fail before you’ve even started.
• You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. You’re all adults. Stand up for yourself. Learn to say, “no, thank you” and hold the line without defending, explaining, or excusing your decision. Just because it’s your sister’s birthday, best friend’s wedding, or office party does not mean you have to eat or drink anything. It is always a choice, and I hope we all stopped succumbing to peer pressure in seventh grade.
• This does require effort. Grocery shopping, meal planning, dining out, explaining the program to friends and family, and dealing with stress will all prove challenging at some point during your program. We’ve given you a huge number of tools, advice, and resources here, but you also have to take responsibility for your own program. Improved health, habits, and relationship with food don’t happen automatically just because you’re now taking a pass on bread. This will be work, but it will be worth it.
• You can do this.  You’ve come this far—don’t back out now. You want to change your life. You’re ready to change your life. And I believe in you, even if you’re not quite ready to believe in yourself. So stop thinking about it, and start doing it. Right now, this very minute, commit to the Whole30, and tell someone you’re doing it.

To “change your life” as proposed in last bullet point, it must be sustainable as a way of life (not just a 30 day diet).

Gary Lewis

@Elizabeth Harrison I believe this diet is intended to be used for exactly what my wife did. It eliminates a number of inflammatory foods in the hopes that you will figure out what is ailing your body. That is why the big push for no sugar, grain or dairy.

I understand why this would conflict with a number of nutritional guidelines. It does take some meal planning and the ability to create good meals if you don't want to be eating salad and potatoes in every meal. If you cut back on the potatoes you will remove a bunch of the hidden calories. I actually like staying near the guidelines. I have eliminated 99% of the dairy from my diet and I think it has helped me. I also don't eat sugar in any food except when working out (sports drinks, etc). This has given me plenty of energy to perform, but helped with body composition.

Since my wife is a chef, she can make just about any meal work, it just took a bit of ingenuity. Good Luck.

Rob Tune

@ Elizabeth Harrison

I've done Whole30 a number of times. I think it's an awesome way to reset your gut, eliminate some bad habits, and pick up some new better habits. It is a Fad Diet though. You're totally right, it's not meant to be sustainable, but in my eyes, if I am growing and improving based on my experience with the plan, then cool!

My last Whole30 was earlier this year, during the last month of training for my first Olympic Triathlon. I had to get creative for nutrition on the bike. It wasn't too bad, but honestly I think that's because I was training for an Olympic. A couple of things I was doing:

Root Veg Puree: I used my kid's old silicone squeeze pouches from when they were toddlers, and stowed them in my jersey. On Sunday I would roast sweet potatoes, turnips, parsnips and carrots and would puree them to a super smooth consistency. Then, I'd mix in some cinnamon for flavor. I'd freeze them for long rides, and they would be really cold when I was ready to consume. I actually really loved this. You could easily add some additional stuff to up the calories/carbs too.

Electrolytes are Huge: I used Lyteline (https://www.lyteline.com). They worked great, especially when mixed with some lemon juice.

Hope this helps! If you have questions, please let me know!

Sheila Leard

*I was also tagged in this post but did not receive an email*

@Gary Lewis is correct in that the Whole 30 is an elimination diet. Without a healthy gut or digestive system it makes loosing weight difficult. The problem with W-30 is that it does not guide you to do a full gut restoration protocol, which is the objective of an elimination diet. There are inconsistencies and lack of science behind the W-30 diet. I've had many clients go on W-30 and then stopped ... then what? There needs to be a long term sustainable plan.

W-30 is NOT a plan to stay on. The objective of eliminating foods for a SHORT TERM is to identify what is triggering symptoms then be professionally guided into a gut restoration program.

Typically I see two groups of mind sets when approaching weight loss.

1) likes restrictions, lists, and lots of accountability.

2) likes guidelines, is intuitive and minimal accountability.

The first group mentioned is the hardest to work with. Habits are hard wired and the emotional relationship with food can be worse if staying on a restrictive diet. Research backs this up.

When I work with a client who first reports bloating, constipation, food cravings, brain fog or even sore joints I will start with a Five R gut restoration program. It's the fundamental approach to Functional Medicine. Why is the gut letting things out that should stay in, i.e., Leaky Gut or dysbiosis. A healthy gut microbiome is the goal.

Gut restoration - beyond Whole 30

1. REMOVE any type of undesirable organisms that may be residing in the gut. This is done for 3-4 weeks and symptoms are recorded. Part of that dysbiosis may be undesirable bacteria. Healthy foods like some grains MIGHT damage the gut.
2. REPLACE. This is where guidance is needed and Whole 30 leaves you hanging. Digestion of protein, carbs and fats requires enzymes and hydrochloric acid. If the gut is out of balance from a poor diet or taking antacids some digestive enzymes or hydrochloric acid supplements is needed.
3. Reinoculate. This is when we try to improve the gut microbiome. Slowly add in fiber foods including grains. A good probiotic is helpful especially for those who have a stress level. Stress wreaks havoc on a healthy gut.
4. Repair - this can take time depending on how much damage has been done. Slowly bring in one food at a time and note symptoms. Gut mucosa has to improve if LEAKY GUT is to be improved. Short term use of individual supplements can help.
5. Retain - Here is the emotional component. Lifestyle. Not going back to bad habits. Control stress. Trust yourself that you can enjoy certain foods that were on 'bad' list.

@Elizabeth Harrison Fuel your workouts. Calorie restriction during a hard training session will only lead to a binge. Stick with whole foods and you will succeed. Trust yourself.

Elizabeth Harrison

Thanks everyone! This is all super helpful. My partner and I did this as a reset - she was more interested in weight loss, and I was interested in just feeling better in my body. I wanted to figure out what food triggers were contributing to things like low energy, stomach issues, headaches, and mood changes. The intention for us was never to continue Whole30.

That said, we are both nervous about the re-introduction phase. We have found a few guides from the Whole30 program, but I think we're still apprehensive about doing it right. So far, we have both been pretty amazed at how much better we feel in our daily lives. My training is the only thing that has suffered - in all other areas of my life, I've seen major improvements. I attribute a lot of it to removing alcohol - I didn't realize the detrimental effects of one or two glasses of wine/day. I definitely feel like it has been a great re-set, and I don't see myself going back to life "before" Whole30. However, I'm not exactly sure what life "after" is going to look like.

@Sheila Leard thank you for all of the information - that helps in terms of looking ahead. @Rob Tune I love the veggie puree idea!

When it comes to calorie counting and macros, I have no idea where to begin. I really just want to eat clean, feel good, and have the energy to be competitive in races.