Nutrition

CrossFit, Paleo, and the Zone Diet

For some people, simply walking in the door to a CrossFit box is change enough. We get it. You don’t have to change everything all at once.

That said, if you are looking to clean up your diet there are a few things that CrossFit recommends to keep you moving like a well-oiled machine. These are techniques we employ ourselves and are happy to help anyone who has questions.

For those of you looking for more structure, we do offer several options, from our in-house Fitness Nutrition Specialist, Mary Banks:

Basic Kickstarter 

$165 for non-members / $95 for CFM members

Includes: 30 min assessment meeting, 1 hour consultation with a nutrition plan, before measurements & weight, before photos, goal setting, and a 15 minute follow-up in 2 weeks.

Kickstarter + Accountability 

$265 for non-members / $155 for CFM members

Kickstarter package + biweekly check-ins (15 min) with adjustments to nutrition plan as needed for the following two months. New measurements and photos to be taken every 4 weeks.

Ongoing support 

$200 for non-members / $75 for CFM members

After choosing one of the above packages, this will cover you month-to-month. Ongoing support will give you bi-weekly check-ins, plus any plan adjustments on a monthly basis. New measurements, photos, etc. to be taken once a month, or at the start and finish of the month if you choose only one month of support.

Contact us to sign up for one of these programs.

Here is some more basic information for you.

What to eat?

CrossFit® recommends eating “meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar”.

Take this as a guideline and find a way to make it work for you. It’s a misconception that all CrossFitters follow the Paleo diet. The above statement is the only recommendation on diet from CrossFit, which doesn’t necessarily mean “paleo”. Is Paleo bad? No, not at all. But without the right perimeters in place – as with anything – it can go very wrong.

Here’s what you need to do: Eat nutrient-dense food. It can be as simple as that.

What does that mean? Make sure you are maintaining the proper balance of macronutrients (carbs, protein, and fat) while still feeding your body with micronutrients (Vitamins A and C, potassium, calcium, and iron).

The best way to do this could be through Zone. There are also several other options available to you. It all depends on what works for you.

Are you looking to lose a lot of fat? You need to start simple. Zone could be too complicated and cause you to derail progress. However, if you already have a good nutritional base but want to dial in your body composition, Zone may be perfect. There’s many things to consider, like body type and exercise routine before diving into a nutrition plan.

What is the Zone Diet?

The Zone Diet gives you the guidelines for eating the proper balance of your macronutrients – fats, carbs, and protein.

You may have misconceptions about each of those already. “Carbs are bad.” “Fat is bad.” “I don’t need protein at every meal.” Do yourself a favor and forget everything you know. We need ALL three of those macronutrients to survive, and not only to survive, but to thrive in our athletic performance. Again, this is where the concept of “nutrient-dense” foods comes into play.

As we can certainly not do it justice, the CrossFit Journal has an excellent explanation of the Zone Diet here.