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Nutrition

Paleo

Nutrition

Fueling the Sandbox athlete


Sandbox Nutrition Support

 

Experience has taught us that there is no one diet that is the answer for everyone. One plan may work like a charm for one person while becoming a complete disaster for another. We’ve seen it happen. Although we all contain the same basic human makeup, every body is different, our goals are often unique, and our personalities and habits can be worlds apart from the next person.

 

The good news is that, like our training plans, you’re not stuck with a one-size-fits-all approach. We have experience working with many different nutritional approaches as well as accountability and coaching styles. Our #1 job is to help you sort out what works for you and make sure that you stick with it. The diet that works is the diet that you’ll stick to.

 

On that note, we’re not into quick fixes and miracle potions. We’re in this for the long haul and want you to be patient, too. Sometimes results come very slowly but those are often the changes that will last. We’ll be here to remind you of your progress by tracking body composition and performance relative to your specific goals. Once we dial in on a plan, we ask that you give it AT LEAST 8 weeks before passing judgement.

 

Choosing a Diet for Your Nutrition Plan

We work together with you to choose from a number of approaches we’ve found successful for our athletes. Unlike what you may be used to hearing or experiencing, these “diets” are not a short term plan (usually with extreme restrictions that can be very unhealthy), but rather a way of life, and should be sustainable and a good match for your body chemistry. Learn more below about some of the nutrition approaches we may recommend.

 

The Paleo/Primal/Caveman Diet

“The earth eater plan”

Top priority on a Paleo type diet is quality. Many of the foods that we eat today, even some that would be considered “healthy” by most, may be causing more harm than good. With inflammation at the root of almost every disease and disorder in the body, a Paleo diet aims to clean out all of the potential “trouble makers.” By stripping certain inflammatory foods from our day-to-day lives, we can focus on maximizing high-quality, nutrient-dense foods for health and performance. Note that a typical Paleo-type diet is often lower in carbohydrates than what “some people” are used to, but it doesn’t have to be that way. There are plenty of athletes who require a significant amount of carbs for performance and excel on a paleo diet. “Paleo” does not necessarily mean “low-carb.” Paleo also does not mean that you have to be 100% grain/dairy/legume/sugar-free 100% of the time. There are plenty of people who do very well with some amount of certain dairy and/or grain products. Everyone is different and we’ll help you assess your individual tolerance relative to your goals.

Resources

RobbWolf.com

MarksDailyApple.com

 

The Zone

“For the person who likes to know their numbers”

Dr. Barry Sears created the Zone over 20 years ago as a way to manage insulin and other hormones. The Zone teaches dieters to count in “blocks” which will make up a predetermined allotment of carbohydrates, fat, and protein for the day. Sears advocates a balanced approach of evenly spaced, well-rounded meals including calories from each of the three macronutrients, making adjustments for activity and individual goals. Although quality whole foods are encouraged, any food can be broken down into blocks and counted as part of a daily Zone regimen.

Resources

ZoneDiet.com

 

Ketogenic

This very-low-carb approach allows your body to transition into Ketosis, burning fats for energy instead of carbohydrate. Ketogenic diets were originally used in treating children with epilepsy, but have also been very effective in helping individuals with large amount of bodyfat to lose.

Resources

lowcarbdiets.about.com

 

Macros/Flexible

“For the person who likes to have a small cheat meal during the day”

Similar to the Zone Diet, any food can be included in a Flexible plan. A “Flexible” diet, or one that counts “Macros,” would have you track the amount of macronutrients in all of your foods in order to reach a pre-determined goal for the day. Essentially any food can be broken down into its macronutrient components: protein, carbohydrate and fat; however, of course, whole foods with greater volume (such as lean meats and vegetables) will allow you to eat more and are highly encouraged. On a Flexible diet, there are no “cheats.” You don’t have to feel bad if you treat yourself. There is no guilt, but you are held accountable for the foods that you decide to eat. For instance, if you know that you have a social dinner in the evening and plan to have a glass of wine with dinner and a dessert afterward, you’ll make conservative choices for breakfast and lunch and snacks, allowing room in your plan for extra macros at dinner.

Resources

flexible-diet.co.uk

 

Please don’t hesitate to ask us about any diet and nutrition topics that you’re curious about—we love to know that you are interested in this stuff. We have coaches that can help you sort through all the (often conflicting) information that is out there and create a plan with you and help you stick with it. The Sandbox has packages to help you reach your goals no matter how much “hand-holding” you need. We’re here to walk you through every step. Let us know how we can help.


Get Started

Please don’t hesitate to ask us about any diet and nutrition topics that you’re curious about—we love to know that you are interested in this stuff. We have coaches that can help you sort through all the (often conflicting) information that is out there and create a plan with you and help you stick with it. The Sandbox has packages to help you reach your goals no matter how much “hand-holding” you need. We’re here to walk you through every step. Let us know how we can help.

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