![]() Therefore, eating 9 almonds would give you 3 blocks. ![]() To get 3 blocks, eat a 3/4 cup of cottage cheese. Similarly, 1/4 cup of cottage cheese counts as 1 protein block. ![]() To get 3 blocks, you could eat 1 cup of cooked oatmeal. To plan a 3-block breakfast, you’d need 3 blocks each of protein, carbs and fat.Ĭonsulting a block chart shows you that 1/3 cup of cooked oatmeal counts as 1 carb block. An additional 1–2 blocks of each macronutrient are eaten as snacks.įor example, a woman who needs 11 blocks of each macronutrient daily might eat: Once you know your block count, evenly divide your blocks into meals and snacks to ensure they have a balance of carbs, protein and fat.Īn average-sized woman needs 3 blocks of each macronutrient at meals, compared to 4 blocks per macronutrient for an average-sized man. Alternately, you can use the Zone’s body fat calculator for a more precise calculation. Your sex, body size and activity level determine how many blocks you need daily.Īn average-sized woman needs 11 blocks daily of each macronutrient category - carbohydrate, protein and fat - while an average-sized man requires 14 blocks.ĬrossFit provides a food chart to help you count your blocks. To determine how much of a specific food counts as a block, you can consult an online chart or books on the Zone Diet. The fat block represents the moderate amount of healthy fat - such as salad dressing - that you add to meals. 1 carbohydrate block = 9 grams of carbs (excluding fiber).What is a block?Ī block is a way of measuring your protein, carb and fat intake: These blocks also promote nutritional balance in meals and snacks. To simplify the diet and ensure you get the recommended ratio of macronutrients, food is classified into blocks of protein, carbs or fat. The CrossFit-compatible Zone Diet advises consuming 40% of your calories from carbs, 30% from protein and 30% from fat - but says that elite athletes may need more fat. A typical meal is made of 2/3 healthy carbs, 1/3 lean protein and a small amount of monounsaturated fat. The CrossFit website recommends the Zone Diet, which is designed to stabilize blood sugar and minimize inflammation. Additionally, you can modify your diet to fit a vegetarian or vegan lifestyle. It’s also possible to combine the two - eating a paleo-style Zone Diet. Some recommend the paleo diet, which entirely omits dairy products, grains and legumes ( 5). Notably, not all CrossFit trainers provide the same diet advice. The CrossFit website recommends you try the Zone Diet for four weeks, then tweak it based on your needs. A small amount of healthy monounsaturated fat: Olive oil, avocados and nuts are a few options.2/3 healthy carbs: Emphasize colorful, non-starchy vegetables and fruits with a low glycemic index (GI).1/3 lean protein: Options include skinless chicken breast, fish, lean beef and low-fat dairy.To plan a balanced, Zone- and CrossFit-friendly meal, divide your plate into thirds and fill it with: Reducing inflammation may also bolster recovery from workouts ( 1, 2, 3, 4). The diet is designed to control blood sugar and minimize inflammation, which may curb hunger and reduce your risk of chronic diseases, such as obesity, heart disease and type 2 diabetes. More specific CrossFit dietary recommendations are based on the Zone Diet, which was developed over 30 years ago by Barry Sears, a biochemist and author of The Zone. The diet is overall healthy and may help manage hunger and improve blood sugar and inflammation.Īs a general guide, the CrossFit website recommends that athletes “eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar” and “keep intake to levels that will support exercise but not body fat.” DIET REVIEW SCORECARDīOTTOM LINE: CrossFit recommends the Zone Diet, which encourages a balance of lean proteins, non-starchy vegetables, nuts, seeds and low glycemic fruit while limiting starch and refined sugar. Here is a closer look at the CrossFit diet, including what to eat and what to avoid. The CrossFit diet is moderately low in carbs and emphasizes consuming macronutrients from whole plant foods, lean proteins and healthy fats. In fact, nutrition is viewed as the foundation of CrossFit training and critical to performance. To do your best, you have to be properly fueled. They change daily and involve gymnastics, weightlifting and cardiovascular exercises, such as running and rowing, among other activities. Workouts at CrossFit gyms are strenuous and fast-paced.
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