Zone Style Nutrition
- Eat more fruits and vegetables, and less pasta, breads, grains and starches.
- Eat small amounts of low-fat protein at every meal and snack.
- Eat more frequent meals with fewer calories.
- Drink eight glasses of water per day.
Diet is paramount to optimizing human performance. Our clinical experience proves the Zone Diet, by Dr. Barry Sears is the best nutritional model for optimal performance. Issue 21 of the Crossfit Journal offers a comprehensive overview and start-up guide for implementing the Zone Diet. Included within you will find definitions, charts and recipes.
Understanding how the Zone works begins with understanding “blocks.” A block is a simplified unit for measuring the 3 macronutrients in your food (protein, carbohydrate and fat). One block is comprised of: 7 grams for protein, 9 grams for carbohydrates, and 1.5 grams for fats. Equal representation of all the macronutrients constitutes a meal. Mastery of this concept makes meal building a snap. The “Block Chart,” outlines daily block requirements, which differ from person to person, as well as the macronutrient content of common foods.
The article also contains recipes for snacks and meals ranging from one to five blocks. The recipes include a breakfast quesadilla, chili, and grilled chicken salad.
CrossFit has been experimenting with portioning strategies for over a decade. We encourage everyone to weigh and measure for one week. It may not be fun, but the benefit will be invaluable. Within a week you will have developed the ability to estimate correct food portions and formed a heightened sense of your nutritional needs.
The Zone Diet amplifies and accelerates the benefits of the CrossFit regimen. CrossFit’s best performers are Zoning. When our second tier athletes commit to “strict” adherence to Zone parameters they quickly surpass their peers.
Go to our Download page for a print out about nutrition!!!
Paleo Style Nutrition
Paleo Food Pyramid
Lean beef (trimmed of visible fat)
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
Any other lean cut
Lean pork (trimmed of visible fat)
Any other lean cut
Lean poultry (white meat, skin removed)
Game hen breasts
Eggs (limit to six a week)
Chicken (go for the enriched omega 3 variety)
Rabbit meat (any cut)
Goat meat (any cut)
Beef, lamb, pork, and chicken livers
Beef, pork, and lamb tongues
Beef, lamb, and pork marrow
Beef, lamb, and pork “sweetbreads”
New Zealand cervena deer
Any other commercially available fish
All other fruits
Peppers (all kinds)
Squash (all kinds)
Tomato (actually a fruit, but most people think of it as a vegetable)
Nuts and Seeds
Foods To Be Eaten In Moderation
Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey thighs and wings•
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Leg of lamb
Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
Beer (one 12-ounce serving)
Spirits (4 ounces)
Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)
Foods You Should Avoid
All processed foods made with any dairy products
Nonfat dairy creamer
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Cereal Grainlike Seeds
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Sugar snap peas
Soybeans and all soybean products, including tofu
Potatoes and all potato products (French fries, potato chips, etc.)
Almost all commercial salad dressings and condiments
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
Websites for Paleo Recipes:
Make your own electrolyte water>>>>
Ingredients: 1 liter of water, 1/2 tsp of baking soda, 2 tbsp of agave nectar, 1/2 tbsp of sea salt.
Combine all ingredients in water bottle and sip during workout as needed