![]() In other words, these are carbohydrates that can cause gastric distress and contribute to poor gut health. In fact, this is a major foundation of the diet and an important concept for optimally building muscle on it.įODMAP stands for Fermentable Oligo-, Di-, Mono-saccharides, and Polyols. The name may also, at least partially, be used for marketing because the "beef and rice" diet just doesn't sound as cool.Īs one of the primary purposes of the Vertical Diet is to maximize nutrient absorption and provide gut health support, you primarily eat low FODMAP foods. Therefore, their calories climb "vertically". In addition, athletes are encouraged to increase their macronutrients the longer they're on the diet. In fact, you're encouraged to primarily eat red meat and white rice. The vertical column represents your macronutrients as you have a very small selection to choose from. The base represents foods that supply your micronutrients (this is where you get essential vitamins for muscle growth and overall health) as you're allowed to consume a wider variety. Instead of a pyramid, the Vertical Diet uses an upside-down "T" to illustrate what foods to eat. Similar to the Food Pyramid, the Vertical Diet gets its name due to the illustration used to represent the foods you should be eating. Why Is The Vertical Diet Called "Vertical Diet"? Camille LeBlanc: 2014 Crossfit Champion.Hafthor Bjornsson: 2018 World's Strongest Man, 3X Arnold Classic Champion, Deadlift World Record (501kg).Brian Shaw: 4X World's Strongest Man, 3X Arnold Classic Champion.Since its inception, numerous high-profile athletes have utilized the Vertical Diet with claims that it improved their performance and energy levels. Using his education and experience, Efferding hit the books and designed what we now know as the Vertical Diet. In order for athletes to be able to consume a large number of calories with no gastric issues, Efferding also knew that they would need to eat foods that were easily digestible. Other desired outcomes Efferding wanted to see from his diet were: ![]() ![]() It follows the premise of clean bulking but with more food restrictions. To do this, he attempted to create a diet plan that would allow athletes to increase calorie consumption yet reduce exercise-related gastrointestinal symptoms. Originally, Efferding wanted to create a high-performance diet specifically made for athletes. In other words, he walks the walk and is smart as hell too. In addition, he also graduated from the University of Oregon with a degree in exercise science. The Vertical Diet was created by Stan Efferding, known as the "world's strongest bodybuilder" due to his massive lifts in powerlifting and success as an IFBB pro bodybuilder. Get ready to seriously up your red meat intake! Can the Vertical Diet improve gut health and fix nutrient deficiencies?.Can the Vertical Diet help you lose weight and gain muscle mass?.Foods you can and can't eat on the Vertical Diet.Sounds great, but does it work? And just how restrictive is it? We'll break down all you need to know about this diet program and if it's right for you. In turn, this improves your ability to better absorb essential nutrients, which provides superior fuel for performance and muscle growth. Its main purpose is to improve your digestive health. ![]() Developed by Stan Efferding, the Vertical Diet focuses on eating nutrient-dense foods and low FODMAP foods (we'll talk about this below) while limiting the intake of anti-nutrients. In the last few years, the Vertical Diet has emerged and taken the fitness world by storm.
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