All 3 of these athletes are doing the Open. That is all.
Here’s a quick synopsis on the pros & cons of each eating plan.
The original Paleo Rx is lean meats, veggies, some fruits, little starch, nuts and seeds. The benefits of Paleo are reduced inflammation, decreased bodyfat, and an increase in overall health. From a performance standpoint I would caution anyone going strict Paleo to make sure they consumed adequate starches and calories to fuel their workouts. I eat from a Paleo template year round and easily maintain single digit bodyfat while performing at a high level. Some good resources include PaleoPlan.com (we have a gym log-in if you need it), Whole9Life.com, and Marks Daily Apple. If you use PaleoPlan it will give you grocery shopping lists, menu’s, and recipes for every day of the week.
Cons: There is no portion control in Paleo, it just addresses the macros. If you eat a lot of fatty meats, nuts, and simple carbs including fruit you may not get the body composition changes you want. Any easy way to increase your results is to stay within 50 carbs/day not counting your pre or post workout carbs. There are many great blogs online detailing ways to approach eating Paleo.
The Zone diet has one huge advantage. Precision. You’ll weigh and measure your food and know exactly how much to eat and when. There are a ton of recipes and no food is forbidden on the Zone. If you want to lean out Zone is a great choice. You have to have the kind of personality that appreciates rules versus loose guidelines. If you have ever had an eating disorder we do NOT recommend Zone.
Pros: Performance gains, precision, weight loss.
Cons: Can crash due to reduced caloric intake. Weighing and measuring food is challenging for some people.
Carb control is simple. 1 gram of protein per lb of bodyweight, 2.5g of carbs per 10lbs of bodyweight. These simple guidelines will keep you mostly Paleo but still allow the occasional treat. Fats should be derived from good sources like avocados, olive oil, coconut oil, egg yolks, and some nuts & seeds. This along with Zone is your best option for leaning out.
Pros: Weight loss, all food permitted, ketogenic.
Cons: Performance will suffer as muscle glycogen is depleted and not replenished. If weight loss is your primary concern this is a great option. If performance is your #1 concern I would not recommend this.
The athlete is Paleo with the addition of no sugar added dairy products. Grains are forbidden but the restrictions on starches are relaxed – potatoes and rice are fine in limited quantities. A competitive athlete does better with carbs/starches in adequate amounts to fuel activity. Supplements are permitted. This is basically the Crossfit Football eating prescription for power athletes. Recommended for men is single digits for BF and women at 16% or below.
Cons: Weight loss unlikely. From a wellness standpoint you’re better off without dairy.
24/Feb/2011 Friday WOD
3 Rounds for Time
20 Power Cleans (115/83)
Strength: Gymnastics strength posted to comments
Endurance: Run or Row 5K.