The Zone diet, developed by Dr. Barry Sears, is a high protein, low carbohydrate diet. The diet focuses on an optimal ratio of fat, protein and carbohydrate. Sears recommends a 1:2:3 ratio of fat:protein:carbohydrate. This ratio is adjusted to individual caloric intake. Many athletes do consume a high protein, low carbohydrate diet in an effort to improve athletic performance. There are some concerns, however, with consuming a diet that is very high in protein. Athletes need an adequate amount of protein, carbohydrates, fat and calories for optimal performance, and they should therefore use caution before starting any special diet.
Protein
Protein is important to support muscle protein synthesis and maintain lean muscle mass. The Zone diet recommends a high amount of protein in the diet, with the focus of protein intake being on lean proteins such as chicken, turkey, fish, and low-fat dairy products. One concern that arises from a diet that is very high in protein is that many foods that have a high amount of protein also have high amounts of saturated fat and cholesterol, which has been linked to increased risk for cardiovascular disease. The American Heart Association does not recommend a high protein diet to lose weight for this reason.
Carbohydrates
Carbohydrates are very important for athletes because they are the major source of glycogen. Glycogen is the primary source of energy that is used during exercise. According to Sears, a diet that is high in carbohydrate and low in fat causes an excess release of insulin. The excess insulin that is released is then stored as fat. By controlling the protein to carbohydrate ratio, Sears claims insulin levels will be kept in balance. The Zone diet recommends that your carbohydrate intake come from fruits, vegetables, and whole wheat bread. Unfavorable carbohydrates include pastas, white bread and dry breakfast cereal.
Fats
The Zone diet recommends your fat intake come from food sources such as olive oil, avocado, light mayonnaise and almonds. These foods are higher in mono and poly-unsaturated fatty acids instead of saturated and trans-fats. Saturated and trans-fats are considered to be "bad" fats that can increase your risk for heart disease when consumed in high amounts. Mono and poly-unsaturated fats are classified as "good" fats, and they have heart-health benefits.
Considerations
A high protein diet such as the Zone diet can potentially increase your risk for heart disease and may affect your kidneys. Athletes usually consume an adequate amount of protein from a normal diet and do not require a high protein diet or protein supplementation. In addition, this diet is low in carbohydrates, which is the major energy supply for athletes during training and performance. A diet that is too low in carbohydrates may have a negative impact on performance. Consulting with a dietitian who specializes in sports nutrition can help athletes develop a healthy meal plan that will support health and optimal athletic performance.
References
- Vanderbilt: "The Zone Diet"; Kim Davis
- The Zone Diet: Benefits and Drawbacks
- American Heart Association: High-Protein Diets
- Sports Nutrition: A Practice Guide for Professionals 4th edition, American Dietetic Association; Marie Dunford PhD,RD,editor;2006
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