Food Pyramid of the Tarahumara Ultra-Athletes - Grain-based,Anti-Paleo,96% Vegetarian,Non-Low-carb marathon clinic diet

Food Pyramid Diagram of the Tarahumara tribe of super-endurance athletes:
A Non-Paleo, Non-Lowcarb, 96% Vegetarian, 94% Vegan Diet based almost entirely on Grain.

The Food Pyramid of the Tarahumara ultra-marathon runners of Copper Canyon exposes that they are eating a plant-based diet that is 96% Vegetarian, and 94% Vegan.

The Tarahumara's diet is a GRAIN-DOMINATED diet. It contains large volumes of corn (a grain), and beans. This makes their diet effectively the opposite of the paleo diet, which forbids grains due to erroneously stating that stoneage man never ate grain. (Scientific findings now show that cavemen did indeed consume grains in the paleolithic era, revealing that the paleo diet is debunked.) 96% of the Tarahumara indians' diet is meatless, which also disqualifies anyone from calling this diet a paleo diet. The Tarahumara also eat tons of beans, not permitted in the paleo diet.

Therefore the diet of these native aboriginal super-athletes is effectively anti-paleo. This is their aboriginal natural native tribal diet. It is a 96% Vegetarian and 90% Vegan diet, and it is generating some of the healthiest and most astonishing athletes in the world.



Source: "Food and Nutrient Intakes of the Tarahumara Indians of Mexico" Maria T. Cerqueira, M.S. R.D. Martha McMurry Fry, M.S. R.D. and William E. Connor, M.D. The American Journal of Clinical Nutrition, 32, April pp. 905-915, 79.






The astonishing Tarahumara ultra-athletes eat a whopping 75% carbs, 12% complete proteins from plants such as grains, corn, and beans, and 13% fat. This is roughly equivalent to an 80-10-10 HCLF high-carb low fat diet. These super-runners eat nearly 75% carbs in their diet and are still lean, fit, and muscular, and have huge amounts of endurance. The Tarahumara on a plant-based diet can run on average further than any other population in the world, including runs of up to 435 miles in under two days. These plant-based athletes are running equivalent of 16 consecutive marathons in 48 hours.


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NCBI NIH Pubmed Scientific Study: Diet of Kenyan Marathon Distance Endurance Runners

National Institutes of Health - NIH


Diet of Kenyan marathon distance and endurance runners.

Study: "Food and Macronutrient Intake of Elite Kenyan Distance Runners"

Research Authors: Pitsiladis, Y. P., Onywera, V. O., Kiplamai, F. K., Tuitoek, P. J., Boit, M. K.

Peer-Reviewed Journal: International Journal of Sport Nutrition & Exercise Metabolism


RESEARCH:


The subjects in the present study (Kenyan elite distance runners) consumed a diet with a variety of foods, mainly of vegetable origin. ( Elite marathon runners were 99% vegetarian).

This study is in agreement with other published dietary studies of endurance athletes from other countries(5,6).  (Tarahumara indians 96% vegetarian, Ethiopians 95% vegetarian)
The staple foods--bread, boiled rice, boiled potatoes, porridge, cabbage, sugar, kidney beans, milk, and ugali (corn)--collectively accounting for 88% of total diet and energy intake, with meat comprising only about 1% of total energy intake in the diet. This high contribution from vegetable sources is very similar to the 96% previously reported(5,6) [In other Kenyan studies].

The macronutrient distribution [carbs, protein, fat] of the energy intake in the current study is also very similar to the two previous studies. The 3 studies of Kenyans showed: Carbs 71%(5), 78%(4), 77% (current study); And fat 15%, 9%, 13%; And protein 15%, 13%, 10%, respectively. [Similar to an 80-10-10 plant-based diet. High carb, high grain, low fat, low protein, 99% vegetarian diet which resulted in top record-breaking marathon runners and athletes.]

Despite the number of foods, there was No evidence of any malnourishment at the micronutrient level in these studies and the foods were generally considered to be of high nutritional quality.

The most successful marathon distance runners follow a 99% vegetarian diet.


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Chart: Study confirms 95% Vegetarian diet used by top Ethiopian Marathon athletes

Vegetarian diet being used by Ethiopians to set Marathon speed records



SOURCE: Confirmed peer-reviewed Scientific Study - "Food and Macronutrient intake of elite Ethiopian Distance Runners by Lukas Y Beis, Lena Willkomm, et al. - The Journal of the International Society of Sports Nutrition, 011 8:7 - Published in BioMed Central.


Ethiopian top elite distance runners are eating a diet which is 92% Vegan, and 95% Vegetarian for World Class Marathon wins. Setting some of the fastest running times on earth.

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Bar Chart-Scientific analysis of Kenyan marathon runners shows 96% to 99% Vegetarian diet - Non-Lowcarb.

Bar Chart:

Scientific Study reveals the Diet of the top Kalenjin Marathon distance athletes.

Kenyan Marathon runners are over 90+ percent Vegan, and over 96+ percent Vegetarian.

SOURCE: Fully confirmed peer-reviewed scientific journal: The British Journal of Nutrition - "Food and Macronutrient Intake of Male adolescent Kalenjin Runners in Kenya" - Center for African Studies, Copenhagen Muscle Research Centre, Dept of Medical Sciences, Nutrition Unit, Uppsala Sweden (2002), 88, 711–717 DOI: 10.1079/BJN2002728

(CLICK THE IMAGE TO READ THE GRAPH IN A LARGER VIEW)

This is Study #1 of 2 fully authenticated scientific dietary analyses made down to the gram (g) of the diet of the Kenyan kalenjin elite distance runners.

The scientific nutritional analysis published in the peer-reviewed British Journal of Nutrition showed a nutrient intake for the top elite Kenyan runners that is plant-based, grain-fueled anti-paleo, and approximately 96% Vegetarian.

This is the diet that has been producing, along with other factors, some of the fittest athletes and fastest marathon and distance runners on earth.


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Graph: Diet of #1 Kenyan Marathon Runners found to be 96% to 99% Vegetarian. Not paleo. Not low-carb.

GRAPH:

Kenyan Marathon Athletes are over 90+ percent Vegan, over 96+ percent Vegetarian.

Scientific Study reveals Diet of the top Kalenjin Marathon endurance runners.

SOURCE: Fully confirmed peer-reviewed scientific journal: The British Journal of Nutrition (2002), 88, 711–717 DOI: 10.1079/BJN2002728 - "Food and Macronutrient Intake of Male adolescent Kalenjin Runners in Kenya" - Center for African Studies, Copenhagen Muscle Research Centre, Dept of Medical Sciences, Nutrition Unit, Uppsala Sweden

(CLICK THE IMAGE TO READ THE GRAPH IN A LARGER VIEW)

This is Study #1 of 2 fully authenticated scientific dietary analyses made down to the gram of the Kenyan kalenjin runners' diet. The 2nd study is consistent and also re-affirms this study's results. It is not the case that 1 study found one result and another study found another completely different result. Both studies found the same thing, with very little variance: the kenyan athletes are eating a nearly entirely plant-based 96% to 99% vegetarian diet.

Study #1 from the British Journal of Nutrition showed a nutrient intake that calculated to approximately a 96% Vegetarian diet. The 2nd Study revealed an even more plant-based diet, close to a 99%-Vegetarian diet for the Kenyan elite runners and super-athletes. Therefore, this chart, based on the 1st study, is actually even a bit generous in showing only a 96% Vegetarian diet, the 2nd scientific analysis actually showed that their diet is even more plant-based with an even more minuscule amount of meat than even this one. This study is laxly allowing for 4% meat, (a Kenyan diet 96% Vegetarian), but the 2nd study is actually confirming that the amount of meat is even less, less than 1% (a Kenyan athletes' diet that is over 99% Vegetarian).



IMPORTANT NOTE!: It is extremely important to note, that some lay-person's articles, written by journalists in magazines and on blogs and so forth, have sometimes falsely left the reader with erroneous impressions. For example, one un-scientific article reported that kenyans were eating meat "4-times a week" but failed to mention the portion (which is very tiny), leaving the reader with the false impression that kenyan runners are gorging on large steaks of roasted goat or mainly beef, perhaps for breakfast, lunch, and dinner, and for 4 out of the 7 days a week when this is not the case at all.

Although the statement '4 times-per week' is true, the author is failing to mention that they are eating such tiny servings that if you averaged the amount they are eating in an entire week over every meal, the kenyan elite runners would be eating a portion of meat the size of barely 4-pennies (4 US 1-cent coins) in weight. The layperson's running-enthusiast type magazine article is incorrectly leaving the reader with the impression that the Kenyans are eating 16 oz 'big juicy steaks' for 4 days out of the 7 days a week, for a total of 4 pounds of steak a week, which is factually incorrect. They may also leave the impression that some meat is being eaten at ALL of the 3 meals of the day, breakfast, lunch, and dinner, for a total of 3 x 4 = 12 instances out of the possible 21 meals in a week, which is also incorrect. What the science actually reveals is that the kenyans are only eating meat at 2 or 4 meals a week. It does not mean they are eating meat 4 "days" a week, it's only 4 "meals" or instances, per week.

 This means that it is not 4 out of 7 or a 57% meat diet, as these less scientifically qualified runner magazine journalists might portray. The actual scientific data show that it is 2 or 4 meals out of 21 potential meals, or only 19 to 9%.

Breakfast, Lunch, and Dinner are 3 meals per day, and at 7 days a week this equates to 21 meals in a week. So as far as food FREQUENCY, 4 meals out of 21 possible meals in a week calculates to a ratio of just 19% and 2 meals per week calculates to a frequency of 9%. In other words, these runners enthusiast magazine articles may be mistakenly leaving the impression that the Kenyans are eating a diet of 6o% meat, in frequency, whereas the actual scientific dietary data measured is actually showing that the Kenyans are eating meat at a frequency of only 19% and as low as just 9%, in number of times.

This already would be 81% to 91% vegetarian, in terms of food frequency. Not a 60% meat diet. And the weight of the meat is extremely small. If one is imagining large fork-fuls and large slabs of steaks at those 2 to 4 instances per week, that would be incorrect. The size of the already small amount of meat they are eating at those 4 times is about the weight of 3 tablespoons of water.

This is the weight of the 'steak' that they are eating - about the same weight a 3 tablespoons of water.

Meanwhile they are eating more than a pound and a half of plants, in the form of greens, vegetables, a green vegetable similar to kale, cabbage, wheat, corn, grains and beans. They are devouring over a pound of carbs (500 grams) right next to it in the form of a huge bowl of grain. This is a dish called ugali which is composed out of corn. 90% of the Kenyan kalenjin diet is totally vegan, all plants. Corn, greens, and beans, 90%. Add to that about 6% consumption of milk. Milk, although not vegan since it is an animal product, is still Vegetarian, specifically "lacto-vegetarian". That now comes to 96%. That calculates, in this study, to a remaining portion of less than 4% meat. This is a far cry from the visions of carcasses of roasted goat or steaks of beef being heaved upon plates by the supposed Kenyan runners in articles such as published by RunnersWorld, RunnersConnect, or Active.com.

When checked down to the gram-level using actual peer-reviewed science, it turns out the size of the 'steak' they are eating is only about the weight of 3 tablespoons of water, and the findings show the best runners on earth are eating Grain and carbs by the pound-load. The Corn in the ugali also contains protein. The beans contain protein as well. Even the Kale-like green contains protein. There is no shortage of protein. Infact, for athletic fitness, this high-carb,virtually meatless, 96 to 99% vegetarian diet is working optimally and producing, along with other factors, the best athletes in the world.


A note about the milk. The difference between vegetarian and vegan is that vegetarian includes milk, and a vegan diet does not. However, the Kenyan elite distance runners are already virtually 90% + vegan. And the majority of the remaining 10% of "Animal Products" is not meat, it's mostly simply milk. From 6% to 9% of the 10% of "Animal Products" is simply milk, not animal meat. The milk is mainly put in tea. And tea and coffee are drunk often in lieu of water. Yes, when the kenyan marathon runners get thirsty, many of them do not even drink water, the item most runners might think is the purest form of re-hydration, but instead the kenyans are re-hydrating with tea with milk in it. Milk is still "Vegetarian". So this remains a high-percentage plant-based vegetarian diet.

However, having observed this, it turns out that the milk is not such an important dietary factor as previously anticipated. Some authors have been putting over-emphasis on this milk for all kinds of reasons ranging from "protein" to fats to other crucial nutrients, however if that is seen stated somewhere, by some author, that too is not predominantly the case. It turns out the plant portion of the diet is already supplying a good deal of protein, there is no shortage. And there is no need for the type of fat in the milk, in fact, that type is saturated fat which is damaging to the heart, and is even better if left off.

In other words, a vegan diet (with B12) would probably also serve just as well. Milk is not providing the secret key to performance here, and in fact it was found to be less important than expected.

Another incorrect report found in lower-level magazines is one (incorrectly) stating that "Most of the fat the Kenyans are eating is Saturated fat(false)". Here are the figures for Fat ingestion analysis:

Total Grams of (BAD) Saturated fat consumed: 6.9grams
Total Grams of (GOOD) Monounsaturated fat consumed: 20.3
Total Grams of (GOOD) Polyunsaturated fat consumed: 13.5

One must wonder, on what planet is 6.9 greater than 13.5 and 20.3? The author who wrote that the Kenyans are eating mostly saturated fat is trying to say that 6.9 is larger than 20.3. This is obviously incorrect. And the accurate statement is that the type of fat the kenyan athletes are ingesting most, is a vegan fat, a heart-healthy mono-unsaturated fat, the kind in the plants (MUFAs, same as in olive oil). And the 2nd most prevalent fat they are ingesting is polyunsaturated fat (this is Omega6 PUFAs), and this is leading to some of the fastest marathon times on earth. And indeed the Least eaten type of fat is saturated fat. Saturated fat is the artery-clogging, heart-damaging fat found in a large part in meat and also some from the milk. This heart-damaging fat is coming in large part from that 10% of Animal Products made up of the meat and the whole-fat milk. And consistent with the results of the study, the saturated fat is the least ingested because the amount of meat turns out to be extremely low, less than 4% and the amount of milk turns out to be low as well, at 6%. These two components making up the 10% of non-vegan foods, and these two items being the source of the less-helpful kind of fat (as well as these two items being the sole source of any and all dietary cholesterol ingested. Plants have No cholesterol. None. And this is why plant-based vegan diets are often successfully used by physicians to lower people's cholesterol.)

Thus, as can be seen in the bar-chart, the diet that is producing, with other factors, some of the top athletes on earth, is a 90+% vegan, 96% vegetarian, for the most part plant-based diet.


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99% Vegetarian diet used by Kenya's runners to win Marathons - Scientific Study

Medical Study: The #1 Kenyan Marathon distance runners eat a 99% Vegetarian diet.

Findings: The World Class Elite Record-Breaking Kalenjin Tribe follow virtually a 99% vegetarian diet.

The fastest endurance athletes on earth are barely eating any meat at all, extremely tiny amounts, only 1% meat, non-paleo, rich in grain, high-carb, and virtually all vegetarian.

The athletic marathon winning Kenyans, are eating a mainly plant-based diet. Meat is eaten only in the tiniest amounts, only 2 times or 4 times a week. And in a portion barely otaling less than 177 grams across an entire week's time, a very small amount. A larger piece witnessed may be eaten only at special occasions, like a funeral, or when a guest or a foreigner visits, or at a ceremonial event less than once a month, but when it comes to normal diet for training very little meat is eaten). If there are 3 meals per day, and 7 days a week, the total number of meals is 21. Thus, 2 or 4 times out of 21 meals would mean the remaining 17 to 19 meals out of the total of 21 meals are entirely vegetarian. That's 80 to 90% vegetarian even at this point, in terms of food frequency, however when you realize what a small amount of meat these top athletes are eating portion-wise, the amount of meat in their diet is even less. Hardly any.

177 grams, if averaged out across all the week's 21 meals, would come to an average of 8.5 grams, a piece barely the size and weight of 2 Nickels or a fingertip. That would be an average amount of meat weighing little more than the weight of 8 paper-clips. The top marathon race finishers are mostly all eating a plant-based diet.

The diet of the winners is over 84% carbs. The kenyan marathon winners are eating a high-carb diet of over 84% carbohydrates, consisting mainly of GRAIN. The best endurance athletes in the world are eating lot of grain. Mainly corn. It is in the form of a porridge in a traditional kenyan dish called "ugali". And they also eat good amounts of wheat, and are not only shown as healthy but are also pulling in winning medals and breaking endurance records. The Kenyan marathoners are eating a High-Carb, Low-Fat, Low-Protein diet. Rounded out, that would be approximately 85-10-5. That's approximately 85% carbohydrates, 10% protein, and 5% fat. This is what was measured.

The elite marathon runners run only about 6-mi to 10 miles per day (training), as you would not train running a whole marathon every day or else you would be fatigued by the time it came for the race competition(overtraining).

The Kenyans run 6 kilometers in the morning, and 4 kilometers in the evening, for a total average of 10 kilometers per day, that is 6 miles. Researchers found that the entire distance of 26.2 miles is not run every day. They do not run a marathon every single day while training. The long runs of 20miles, or marathon distance 26.2 mile runs are done only occasionally, for practice or benchmarking purposes, elsewise the elite runners train harder mainly at shorter distances in order not to overtrain. Energy is saved for race day.

The reason short distances can be used for training for the longer distance marathon, is because Kenyan race training is done at High altitude. Kenyans run at an altitude of over 8,000 feet high, approximately 2,400 to 3,000 meters. The reason is that the Kalenjin Tribe lives in the Rift Valley, and trains in the mountains where the oxygen is a bit less. Official Marathons are often held in cities or countries located at lower altitudes, so when the Kenyans run, they now have even more oxygen density available. Thus shorter runs at high altitude where the air is thinner can be used to train for longer distance runs at lower altitude where the air is denser.

The top Kenyan athletes are following an 85-10-5 mainly all plant-based diet and are breaking world records in endurance and speed. Their health is excellent with no supplements used, and no known nutritional deficiencies. The plant-based diet eating vitually no meat at all is what is producing wins and some of the fastest times in marathons.




-SOURCE (Verified): Scientific Study: "Nutrition for Sport and Exercise: Practical Guide" by Hayley Daries, Google Books - Nutrition Textbook - John Wiley & Sons.

Kenya's Marathon winners eat 99% Vegetarian

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Kenyan Marathon runners are 99% Vegetarian - Scientific Study - Elite Kalenjin Tribe Distance Athletes eat Plant-Based diet - Not Paleo, Not Meat

Kenyan Marathoners 99% Vegetarian

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IT'S OFFICIAL:

Kenyan Marathon distance runners are 99% Vegetarian.


The World Class Elite Record-Breaking Kalenjin Tribe follow a 94 to 99% vegetarian diet.

The fastest endurance athletes on earth are eating extremely tiny amounts of barely 1% meat, virtually entirely vegetarian, not paleo, not meat.

Meat is eaten only in the tiniest amounts, only 2 times or 4 times across the span of an entire week. Except perhaps a larger piece at special occasions, like a funeral, or ceremonial event, less than once a month. But normally totaling less than 177 grams across an entire week's time. If 3 meals per day 7 days a week is 21 total meals, then 2 or 4 times out of 21 meals would mean the remaining 17 to 19 meals out of 21 meals are entirely vegetarian.

If averaged out across all the week's meals, the average amount of actual meat 8.5g would come to a piece barely the size and weight of 2 Nickels or a fingertip. The top marathon race finishers are mostly all eating a plant-based diet.

The diet of the winners is over 84% carbs. The kenyan marathon winners are eating a high-carb diet of over 84% carbohydrates, consisting mainly of GRAIN. The best athletes in the world are eating grain. Mainly corn. It is in the form of a porridge in a traditional kenyan dish called "ugali". The Kenyan marathoners are eating a High-Carb, Low-Fat, Low-Protein diet.

The elite marathon runners run only about 6 to 10 miles per day (training), as you would not train running a whole marathon every day or you would be spent by the time it came for the race competition(overtraining). The Kenyans run 6 kilometers in the morning, and 4 kilometers in the evening, for a total average of 10 kilometers per day. The entire distance of 26.2 miles is not run every day, and not normally run for training, 20, or 26.2 mile runs are done only occasionally, less than once a month, for practice or benchmarking purposes, elsewise the elite runners train mainly at shorter distances in order not to overtrain. Energy is saved for race day for extra power for a medal win.

The reason short distances can be used for training for the longer distance marathon, is because training is done at High altitude. Kenyans run at an altitude of over 8,000 feet, approximately 2,400 to 3,000 meters. The reason is that the Kalenjin Tribe lives in the mountains, and trains where the oxygen is a bit less. Official Marathons are often held in cities or countries located at lower altitudes, so when the Kenyans run, they now have even more oxygen density available. Thus shorter runs at high altitude where the air is thinner can be used to train for longer distance runs at lower altitude where the air is thicker.

The top Kenyan athletes are following an 85-10-5 mainly all vegetarian diet, and are breaking world records in endurance and speed. Their health is excellent with no supplements used, and no known deficiencies.




-SOURCE (Verified): Scientific Study: "Nutrition for Sport and Exercise: Practical Guide" by Hayley Daries, Google Books - Nutrition Textbook - John Wiley & Sons.





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