Diet & Nutrition
Diet and nutrition are often the missing link in an otherwise comprehensive training program. As seen in the hierarchy of development pyramid, the base of development is nutrition. The logical flow begins at molecular foundations (nutrition), continues on with cardiovascular sufficiency (metabolic conditioning), body control (gymnastics), external object control (weightlifting), and ends with the ultimate mastery of application (sport). Poor nutrition will cause all levels of development to suffer.
What is proper nutrition? There are so many "fad" diets on bookshelves today, it can be tough, if not impossible, to sort through them all. Each diet claims lifelong health and weight loss. How can they all be right? The better question is: Are any of them right? Thankfully, there is one diet that is right. And it's very simple.
Eat lean meats, vegetables, some fruit, little starch, no sugar.
There are two aspects to your diet: quantity and quality. While the quantity of food you eat (number of calories) affects your weight, the quality of food you eat affects your overall health. Combining quality foods in the right quantities will produce optimum health and performance.
Quantity
The amount of food required to increase muscle, maintain immune function and give you energy depends on your lean body mass. Typically, you will need between .7 and 1 grams of protein per pound of lean body mass.
This Body Fat Calculator will give you your lean body mass and protein requirement in both grams and "blocks". One "block" of protein is equal to 7 grams. Find more on food blocks here.
Once you know your protein requirement, you can easily figure out how much carbohydrate and fat you need. The ratio of these three macronutrients (protein, carbohydrate, fat) is very important. The best ratio of macronutrients is laid out by the Zone diet, and should be 40% carbohydrate, 30% protein, and 30% fat. Your protein, carbohydrate and fat consumption controls all of you hormonal systems (insulin, glucagon and eicosanoids). Balancing these systems will help you reach ultimate health.
More information on the Zone diet and macronutrient ratios:
What is The Zone?
How to Make a Zone Meal
Quick Start Guide to the Zone
While no food is off limits in the Zone, some should be eaten in moderation while some should be eaten more often. Follow the link below for a list of favorable Zone foods. These should make up the bulk of your food intake.
While the Zone diet does focus on lean protein, low glycemic carbohydrates and good fats, it's primary focus is the ratio of protein to carbohydrates (quantity). The ideal food choices are better laid out by the Paleo diet. The Paleo diet focuses on the fare of our distant ancestors, whose populations had not yet been afflicted with the diseases we so commonly see today such as cancer, diabetes and heart disease. By consuming food we were originally designed to eat, we can rid ourselves of many health problems that have arisen in the past 10,000 years.
More information on the Paleo diet:
About the Paleo Diet
Finding Fresh Food
By combining Paleo diet foods with Zone diet ratios, you will be on your way to the healthiest lifestyle possible. Changing what you eat can have a profound impact on your life. You will no longer need to worry about Syndrome X diseases (type 2 diabetes, high blood pressure, heart disease, dyslipidemia and obesity). The food you will be eating will provide you with 100% of all daily nutrients you need. You will feel great, look great, and perform great.
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Additional Resources
Our Favorite Recipes
Calories In = Calories Out ?
Sugar - More Deadly Than You Think
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