Nutrition

At Top Fuel CrossFit we encourage all of our members to eat healthy in a lifestyle that works best for them.  We are happy to provide nutritional coaching to those members looking for extra guidance.  We encourage eating as many fruits and vegetables as possible, while limiting processed foods.  We do understand that this can be difficult, but trust us, once you try it you will start feeling healthier!

Combine healthy living and eating with consistent diet and exercise at Top Fuel and you’ll definitely get into the best shape while boosting your confidence and energy levels!

The Paleo Diet

What Is Paleo?

Paleo is one of the recommended food regimens for crossfitters. Paleo is a set of dietary guidelines that is based upon the Paleolithic period in history.

Why Paleo?

Paleo means eating real meat and natural foods that come from the environment.  No refined carbohydrates, dairy, legumes and processed foods are allowed.

What Can I Eat?

You CAN eat all the lean meats, fish and seafood that you can fit in!  PLUS all the vegetables and fruits.
Not too shabby, right!?

How Will This Work?

The best tip that we have is to avoid the center aisles in the grocery store when possible.  Everything you need is on the outer perimeter.  TRUST US, you will get your carbohydrates and necessary nutritional needs here.  GO AHEAD, TRY IT!

Check out this article about a courageous woman who used the Paleo lifestyle to curb MS!

Will It Improve My Fitness?

YES! YES! YES!  You will not only loose weight, you will clean out your system and help you to regulate your hormone levels, allowing you to perform at the peak of your ability before, during and after your workouts. Most athletes who commit to the Paleo lifestyle will see significant bodily changes (both internal and external) within the first 4-6 months.

The Zone Diet

What is Zone?

The Zone Diet is primarily focused on balance.  Balance of hormones, balance of food intake, balance of exercise.

Why Zone?

Similar to the Paleo diet, Zone focuses on eating real foods, but more particularily focusing on how the foods will help you in your daily life and in Crossfit.  Breaking foods into the Zone of Carbohydrates, Proteins and Fats and the distributing them into blocks of eating habits will help you lead a more controlled and healthier life.  These blocks of eating focus on the three groups of food choices and how many items from each group you should put on your plate.  Developing a habit of eating this way will help you develop long term health benefits.

What Can I Eat?

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet – insulin, glucagon and eicosanoids.  This means controlling your portions to focus on these three groups.  40% Carbs, 30% Protein and 30% fat is a general rule of thumb for Zone.

How Will This Work?

Breaking down your meals is key to the Zone Diet. These break downs are referred to as blocks.
A “1” Block meal consists of one choice from the Protein List , one from the Carbohydrate List  and one from the Fat List .
“2” Block meal consists of 2 choices from each list.
“3” Block meal consists of 3 choices from each list.

A sample of how it will work is looking at this sample menu of a possible routine.

7:30AM   –  Breakfast – 2 Block
10:00AM –  Snack       – 1 Block
1:00PM   –  Lunch       – 3 Block
3:30PM   –  Snack       – 1 Block
6:30PM   –  Dinner      – 3 Block
9:00PM   –  Snack       – 1 Block

Now the key to the blocks is making sure that you follow the blocks based upon your body type.

What Is My Body Type And How Many Blocks Should I Consume?

Use the below image (split by sex) to determine your body type and suggested meal blocks.

Will It Improve My Fitness?

YES! YES! YES!  You will not only loose weight, you will help to control the hormones for weight control within your body.  Doing this, and as always, combined with exercise will help you to feel & look healthier.

Want More Information?

Ask US, we would be happy to help you develop a nutrition plan and provide additional resources to get you started!