“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” (CrossFit Journal, September 2002, “The Garage Gym”, “World Class Fitness in 100 Words”)
I’m sure you’ve all heard that nutrition is the foundation for performance. In fact, nutrition is the base of the pyramid Crossfit founder Greg Glassman created, with met-cons, gymnastics, weight lifting and sport all being supported by it. What we put into our bodies greatly affects how we look, feel, and perform, but most athletes make nutrition secondary in their training.
We are taking a big step into the ZONE here at Crossfit by Bodyfit. This is very effective, but there are some areas that are left untouched and those areas need to be addressed. Portion control is something that needs to be added to our diet, as well as time of day when we eat, how long in between meals, and fat consumption.
So here we move into the ZONE
The Zone is a very simple way to weigh and measure your food, to make sure that you are eating enough food, or not enough food at the correct times of day! We split our plates into 40% carbs, 30% protein, 30% fat. This will regulate your levels of insulin and glucagon, which allows you to control your blood sugar. This will manifest itself in your energy levels, performance in workouts, overall health and much more. This diet (way of life) can be tweaked to fit your goals. This diet is used with Olympic Athletes, diabetics, everyday people, ect. All of the conversions of the amounts of food and drink have been calculated into “blocks”. You will be assigned an amount of blocks that you are to eat in a day. Here is a link to a CrossFit Journal Article that explains the Zone and has a lot of resources. Please read this article, it will really help you out and make life SO easy to switch to the ZONE…
Also here is a zone-block-guide of almost all of the foods that we eat, so you will always be able to weigh and measure!
We need to understand the ZONE is not a Paleo diet and there are foods that are on the list, but WE as CrossFitters will use our Paleo foods that we eat now, and apply them into the ZONE methodology to optimize our performance and health.
Picking a block prescription…
You can use the method that is on page two of the CrossFit Journal Article. Or you can go to this link from the zonediet.com, which is a calculator and it uses a few formulas to find your blocks.
There are a few good things to understand about nutrition and diet.
- We can never out work a bad diet – no workout regime will counter act a poor diet
- We as CrossFitters want to THRIVE, not just survive. And dialing in our diet will take us on the road to THRIVE!
- Precision & Accuracy is a key component to sport and to diet, hence we follow the ZONE
- When we put the work into something, good things come, this is the same with your diet.
This will change your life, and make you achieve your goals much quicker.
Thanks for taking the time to read this, please do not hesitate to ask questions. We want our entire community to be thriving!