Zone diet

The Zone diet is a healthy eating style is characterized by the controlled intake ofmacronutrients and omega 3 fatty acids.

Dietary Standards
Do not let more than 5 hours between each meal. Normally eats every 3 hours.
Do not let more than 1 hour between I got up and had breakfast.
Take a snack between 30 min and 1 hour before training and immediately after.
Do not take a single meal more than 5 blocks because we would be contributing more than 35 grams of net protein at one meal and not assimilated properly.
If dinner and spend 1.5 to 2 hours before bedtime.
Drink 1.5 to 2 liters of water a day.

BLOCK
The unit of measurement of the Zone Diet is the Block.
The total number of blocks results in the amount of food you need.

Each block consists of:
A mini block of carbohydrate = 9 grams of carbohydrates.
A mini block of protein = 7 grams of protein net.
A mini block of fat = 3 grams of fat.

These amounts are balanced:
40% carbohydrate.
30% protein.
30% fat.

Calculation of blocks (the formula of protein)
It is estimated lean mass (fat-free weight).
This value is multiplied by the factor of activity.
The result is divided by 7.

Example for 16 blocks:
Breakfast: 4 blocks.
1 / 2 morning: 1 block.
Food: 5 blocks.
Snack: 1 block.
Dinner: 4 blocks.
Before bed: 1 block.

Merce and Cris ;)