If you have started following the P90X nutrition plan, then the tips provided in this article would be useful to you. It’s necessary for you to know certain points before following this diet. Read on…
The P90X nutrition plan is meant for increasing your calories gradually. It’s beneficial for people who have been following a low calorie diet for a long duration and also for those who are regularly carrying out heavy impact exercises. The amount of calories that should be consumed by you is determined according to your body weight and metabolic rate. You will come to know the exact figure from P90X nutrition guides that are easily available over the Internet.
P90X Nutrition Advice
The P90X nutrition plan is formulated for 13 weeks to get the desired results. The diet regimen contains three phases having specific goals. They are:
This is the first phase of the diet schedule wherein consumption of proteins in excess is recommended. This is to be followed for approximately 30 days and the fat deposits in your body starts melting. You exercise hard and your muscles strengthen as a result of consumption of proteins.
The second phase also needs to be followed for 30 days and during this period your foods should be a little high in carbohydrates. The amount of protein consumed by you in phase 2 should be less than the first phase. You can carry out endurance training during this phase.
In the third phase, you actually increase your calorie count with the help of complex carbs, moderate amounts of fats and high proteins. You can try heavy weights and plyometrics in the third phase. The third phase lasts for the remaining thirty days.
The portion of foods that you consume before working out plays an important role in providing you with adequate nutrition. However, you need to start slow to prevent sudden weight gain. P90X nutrition tips will make you aware of the foods that you can eat during the three different phases. You must have your meals at least 4 hours before working out and you should not eat anything within the time span of one hour after working out. The foods that you can include under the P90X nutrition plan mentioned under the following points:
- Since you are on a protein rich diet during the first phase, you have to incorporate protein rich drinks in your diet. Look for health drinks containing whey, soy and egg albumen. Chicken, turkey, and beef are rich sources of proteins. Have them in boiled or baked form to derive maximum protein. Fish like tuna, salmon, mackerel, herring, etc., are also rich in proteins and you can consume them in large portions. Have the protein drink either one hour before or after working out. During phase 1, you must also consume soups made from organic foods like lentils and pulses.
- After completion of 30 days, you can lower your daily protein intake. Since this phase allows you consume carbohydrates, you should start with a small quantity. Have carbs in a healthy manner. Start drinking full cream milk and incorporate cereals in your diet. Corn and wheat are rich in complex carbohydrates that are healthy for you. You can also start having honey, jaggery and brown sugar. Also include eggs (preferably pastured) in your diet. Thus, you can see that a blend of carbs and proteins is created in the right proportion. (You can continue having the foods mentioned under phase 1 for supplementing proteins). Intake of fresh fruits and vegetables is mandatory in each phase.
- As you have seen, in the third phase consumption of fats is suggested in moderate amounts, so you can incorporate dairy products in an adequate proportion. This includes small portions of cheese, butter and yogurt. The sources of proteins remain the same as mentioned in phase 1. You can alternate your breakfast menus with whole wheat bread, wheat pasta, oats and cornflakes. Include sea food, pulses and nuts for deriving maximum nutrition. Since you have considerably increased your calorie intake in phase 3, you need to also increase the duration of your workout to burn those extra calories.
Since you are extensively working out, you will definitely sweat out a lot. You must drink at least 4 liters of water daily to keep your system hydrated. It will take you some time to get used to this diet plan, but the benefits will be evident after 90 days.