“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”………. Greg Glassman
How do we achieve the above?
At Dorchester Martial arts we follow two different nutritional approaches. The first is the Zone Diet and the second is the Paleo or Caveman Diet. To simplify things, the Paleo Diet teaches what to eat while the Zone Diet teaches how much to eat.
The Zone Diet is a diet that focuses on balancing the hormones in our bodies that are released by the foods we eat through accurate weighing and measuring. It uses a 40% carb, 30% protein and 30% fat model to balance the macro-nutrients that we consume.
The Paleo Diet, or Caveman Diet, requires that we eat lean meats, nuts and seeds, vegetables and some fruit, little starch, and NO sugar.
The seven keys of the Paleo diet according to Loren Cordain, Ph.D
1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates from fruits and vegetables, not from grains or refined sugars.
3. Eat a large amount of fiber from non-starchy fruits and vegetables.
4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
5. Eat foods with a high potassium content and low sodium content.
6. Eat a diet with a net alkaline load.
7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.
Alongside the above nutrition plan we would also recommend the use of certain supplements to aid recovery and support your goals. Please be aware that supplements are meant to supplement an effective nutritional plan and not replace it.
Recovery Protein- PHD Tricellar Whey
Pre workout – PHD VMX2
Protein Powder – PHD Diet Protein
Mass gain – PHD Growth Factor Mass
PHD Omega 3