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 CrossFit 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.

Athletic performance depends upon proper nutrition. All areas of fitness build upon it. Without quality foods, eaten in appropriate quantities, no athlete can achieve his or her full potential.

What is proper nutrition?

crossfitpyramidCrossFit Utmost recommends the dietary advice of CrossFit founder Greg Glassman, founder of CrossFit, has defined what CrossFit Nutriotion should look like to achieve great results: “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”.

There are two aspects to your diet: quantity and quality. While the quantity of food you eat (number of calories) affects your weight, hormones, and performance, the quality of food you eat has a tremendous impact on your overall health. Combining quality foods in the right quantities will produce optimum health and performance.

The quality of food you put into your body should be your primary concern. It doesn’t matter how much gas you put in your car if it’s the wrong kind. Eating the proper foods will have an astonishing and undeniable impact on your health.

Quality Foods: The Paleo-Diet

PaleoIt is essential to eliminate junk foods and processed foods from the diet. We should eat natural, whole foods that support the optimal functioning of our bodies. Certain foods and processing methods of modern day agriculture don’t align well with our goals of maximizing health & performance.

Why not processed foods? The human body didn’t evolve eating the diet of modern agricultural societies. Our paleolithic human ancestors ate the diet of hunter gatherers: primarily meats, plants, roots, fruits and berries, nuts, and seeds.

Paleo is essentially eating the foods we ate before the dawn of agriculture. As a CrossFitter you should look at Paleo as WHAT you eat.

Quantity: The Zone Diet


The Zone diet is basically about learning how to put together perfectly balanced meals that promote maximum health, wellness, and performance. As a CrossFitter you should look at Zone as HOW MUCH you eat.

As a CrossFitter that means maximum fat loss with no loss of muscle. When following the zone diet every meal you eat is 40% carbohydrates, 30% protein, and 30% fat. In the Zone Diet, you must eat a certain number of “blocks” based on how much lean body mass (muscle) you have. A block is defined as being the amount of carbs, portends and fat you can ingest on each meal. As we have seen earlier, our food ingestion should be balanced as such : 40% carbs, 30% fat, and  30% protein. Your protein, carbohydrate and fat consumption controls all of your hormonal systems (insulin, glucagon and eicosanoids). Balancing these systems will help you reach ultimate health.

To make it more concrete, each time we wear, we should keep the same balance. Putting it more concretely, here is how it breaks down in grams: 9 grams of carbohydrates, 7 grams of protein, 1.5 grams of fat. You should eat the same number of blocks of each type at every meal. At CrossFit Utmost, we will help you in understanding and applying it daily.[/two_third]

Paleo or Zone

Pyramide_paleoDoing the simple version of zone or eating just paleo is a great way to get started. If this is as far as you want to go for now then that is fine. Following this simplified version will get you results and promote a healthy lifestyle for an active CrossFitter. But to really maximize your results you need to learn the details and how to put the two diets together. At CrossFit Utmost, we will help you in defining your diet to achieve the best possible results.

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, and combining these two methods will give you the absolute best nutrition program in the world.