CFJ Issue 21: Zone Meal Plans


From: CrossFit Journal

This article was originally published May 1, 2004, as “CFJ Issue 21: Zone Meal Plans.”

Practicing CrossFit without any regard to nutrition is similar to only having “one oar in the water,” according to CrossFit Founder and CEO Greg Glassman, who authored this article. Sound nutrition, obtained from a high-quality diet in optimal quantities—as determined by the individual—provides the necessary foundation for continued progress and maximum adaptations from the program.

Diet is paramount to optimizing human performance, and this article offers a comprehensive overview and start-up guide for implementing the Zone Diet, including definitions, charts and recipes.

CrossFit has been experimenting with portioning strategies for many years. With personal experimentation, the individual will eventually find an amount and ratio of foods that support the best performance. The Zone is a moderate starting point such that the tweaks will not be drastic for most adopters.

Click here to download the original PDF.


Editor-in-Chief and founder of Web developer for the stars of CrossFit, and all-around fitness enthusiast and fan.

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