Introduction
As athletes, we know that our performance in the gym is only part of the equation. Proper nutrition is crucial to achieving your fitness goals, whether you’re looking to build muscle, lose fat, or simply feel more energized throughout the day. This guide will help you navigate grocery shopping with ease, focusing on the fundamentals of the Zone and Paleo diets, which we believe provide the best foundation for our members. Want to get personal? SRC FIT is here to help! We now offer a personalized Nutrition Jump Start. More details at the end.
The Basics of the Zone and Paleo Diets
The Zone Diet emphasizes a balanced intake of macro-nutrients: 40% carbohydrates, 30% protein, and 30% fats. It promotes steady insulin levels, which helps with fat loss and maintaining energy throughout the day.
The Paleo Diet focuses on whole, unprocessed foods that our ancestors might have eaten. It eliminates grains, legumes, and dairy, emphasizing meats, vegetables, fruits, nuts, and seeds.
Choosing one, or combining these two approaches can help you create a balanced, nutrient-dense diet that supports your CrossFit training.
Grocery Shopping Guide
Here’s a comprehensive list of foods to buy from any grocery store in Milton, Pace, and Pensacola, FL, to support your nutrition goals:
Proteins
- Chicken Breasts (preferably organic)
- Lean Ground Beef (grass-fed)
- Turkey (ground or breast)
- Eggs (free-range or organic)
- Salmon (wild-caught)
- Tilapia
- Pork Tenderloin
- Shrimp
- Canned Tuna (in water)
Vegetables
- Broccoli
- Spinach
- Kale
- Zucchini
- Bell Peppers
- Cauliflower
- Sweet Potatoes
- Carrots
- Asparagus
- Brussels Sprouts
Fruits
- Berries (blueberries, strawberries, raspberries)
- Apples
- Oranges
- Bananas
- Grapes
- Avocados
- Pineapple
- Lemons & Limes
Healthy Fats
- Olive Oil
- Coconut Oil
- Almonds (unsalted)
- Walnuts
- Chia Seeds
- Flaxseeds
- Nut Butters (almond or peanut, no added sugar)
- Avocado Oil
Carbohydrates (Paleo-friendly)
- Quinoa
- Brown Rice
- Sweet Potatoes
- Spaghetti Squash
- Butternut Squash
- Plantains
Dairy & Alternatives
- Greek Yogurt (plain, no added sugar)
- Almond Milk (unsweetened)
- Coconut Milk (unsweetened)
- Cheese (sparingly, preferably organic)
- Ghee (clarified butter)
Miscellaneous
- Herbs & Spices (oregano, basil, turmeric, cumin, etc.)
- Garlic
- Onions
- Low-Sodium Broth (chicken, beef, or vegetable)
- Coconut Aminos (soy sauce alternative)
- Apple Cider Vinegar
Tips & Tricks for Healthy Shopping
- Stick to the Perimeter: Most fresh, whole foods are located around the perimeter of the store. Focus your shopping here to avoid processed foods.
- Plan Ahead: Create a meal plan for the week and make a shopping list based on your meals. This helps prevent impulse buys.
- Read Labels: Check for hidden sugars, unhealthy fats, and additives. Choose items with the fewest ingredients.
- Shop Seasonal: Seasonal produce is often fresher, more nutrient-dense, and cheaper.
- Buy in Bulk: Items like nuts, seeds, and grains can be more cost-effective when bought in larger quantities.
- Organic When Possible: Prioritize organic for the “Dirty Dozen” (produce with higher pesticide residues) and choose conventional for the “Clean Fifteen.”
- Frozen is Fine: Frozen fruits and vegetables are often picked at peak ripeness and can be more affordable and last longer.
- Avoid Shopping Hungry: You’re more likely to make unhealthy choices if you shop on an empty stomach.
- Limit Processed Foods: Stick to whole foods. If you do buy processed items, look for ones with short ingredient lists and recognizable ingredients.
- Hydrate: Drink water before shopping to help curb hunger and avoid unnecessary purchases.
By following this guide, you’ll be well on your way to making better nutritional choices that support your CrossFit performance and overall health. Remember, consistency is key, both in your workouts and in your diet. Happy shopping, and see you at the gym!
Nutrition Jump Start
SRC FIT’s brand new 6 week personalized meal guide. Start with an InBody scan and your goals. We will personalize a meal guide for you. You’ll receive weekly emails full of detailed recipes to help you succeed on your Nutrition Jump Start journey. Sign Up Now to get started!
