P90X is an exercise program developed by fitness expert Tony Horton. Along with 12 workout DVDs, the program includes a nutritional plan. The P90X nutritional plan is not so much a diet as it is an eating plan to fuel your body for the rigorous cardiovascular and strength building exercises. The nutritional plan is customizable based on gender, weight and meal planning preferences.
P90X Nutritional Plan Phases
The P90X nutritional plan is divided into three phases over the 90-day program period. Phase one is the fat shredder phase designed to strengthen muscle and shed fat. The components of the phase include 50 percent protein, 30 percent carbohydrate and 20 percent fat. Phase two is called the energy booster with the goal of increasing energy for exercise performance. This phase is made up of 40 percent protein, 40 percent carbohydrate and 20 percent fat. Phase three is the endurance maximizer phase that supports exercise performance over the long term. It is made up of 20 percent protein, 60 percent carbohydrates and 20 percent fat.
Nutitional Plan Choices
The P90X program gives you two eating plan choices; the portion plan or the meal plan. The portion plan is designed for people who want more control over what they eat instead of following specific meal guidelines. It provides a chart indicating how many portions of proteins, dairy, fruits, vegetables, fats, carbs, snacks and condiments can be eaten for each phase and level. It also includes a list of choices for each food type. The meal plan provides a specific eating plan along with recipes for each phase and level. The plan includes breakfast, lunch, dinner and two snacks.
Nutritional Level
The P90X nutritional plan recognizes that calorie needs vary between gender and must factor in weight, daily activity outside of exercise and personal goals. There is a worksheet to calculate the caloric needs to build muscle, lose weight and support good health. Starting with your resting metabolic rate, which is determined by multiplying your body weight by 10, you add in the calories needed for daily activity and the P90X program to determine your nutritional level. The program provides three nutritional levels; 1,800, 2,400 or 3,000 calories per day based on the results of your nutritional calculations.
Guidelines
The P90X nutritional plan emphasizes the importance of eating on a regular schedule and not skipping meals. It recommends drinking six to eight 12-oz. glasses of water each day, particularly before and during exercise. It gives tips for low-fat cooking such as grilling, baking and poaching. For vegetarians, it provides a list of non-meat protein substitutions that can be used in the P90X recipes.
References
- "P90X Nutrition Plan"; Beachbody; 2005
- Beachbody.com: P90X Nutrition Plan
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