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Three Phases of Eating in the P90X Nutrition Plan:

• Phase 1: Fat Shredder,which is essentially eating foods high in protein to build muscle and lose fat.

• Phase 2: Energy Booster,? a combination of carbohydrates and protein with low-fat foods to increase your energy level.

• Phase 3: Endurance Maximizer,? suggests consuming complex carbohydrates, lean proteins, and low calorie fats to provide you with the stamina necessary to get the most from your workout routines included in the P90X Nutrition Plan.

P90X Suggested Foods:

Before getting started, you will need to calculate your nutrition level to find the recommended daily caloric intake, based on your level of activity and resting metabolic rate. The P90X Nutrition Plan categorizes the following:

Proteins:
1. Fat-free, lean meats, and eggs.
2. Dairy: Low-fat milk and cheeses.
3. Fruits and vegetables: Organic or unprocessed.
4. Carbohydrates: Complex – breads, pasta. Avoid simple carbohydrates such as refined sugars, fruit juices, etc.
5. Snacks: Dried fruit, turkey jerky, soy nuts, protein bars.
6. Condiments: Low-fat marinades, fat-free dressings, mustards, honey.

Examples of meals under the P90X Nutrition Plan might include:

Two dairy products such as fat-free or low-fat milk, cream cheese, or yogurt.
1. One piece of fruit.
2. Three servings of vegetables. For those who aren’t particularly fond of vegetables, a glass of V-8 juice can be substituted.
3. One to two teaspoons of a condiment such as mustard, barbeque sauce, or ketchup may be added to the meal.
4. Six small, 3 oz., servings of protein; e.g., chicken or turkey.
5. Three servings of carbohydrates, a cup of each such as rice, beans, or two slices of whole wheat bread.
6. One recovery drink or power bar may be added after your workout session.

The P90X Nutrition Plan provides simple recipes and assigns caloric values to the carbohydrates, proteins, and fats to make it easier to design your meals within the suggested serving and portion sizes. Sample grocery lists are also provided once you enroll in the program, as well as a variety of supplement options. The P90X Nutrition Plan emphasizes the importance of eating several small meals throughout the day instead of a couple of large meals, and drinking lots of water.

P90X Nutrition Plan Conclusion:

Motivation and self-discipline are the keys to success with the P90X Nutrition Plan. With complete online support and a daily workout regimen, combined with good eating habits, you’ll be on your way to a fit and healthy new you.

P90X® Extreme Training System

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Comments (20)

1. My P90x Recipes Blog and Recovery Drinks Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 18-08-2010 23:16 Hey Danielle and Megan!   Thanks for asking about my blog. I'm pretty sure that I'm not supposed to post the actual URL here, but if you click on the little red house icon by my name, it'll take you there! =) I really hope it is helpful to you.    Danielle, regarding recovery drinks, my hubby uses Accelerade, which is cheaper than the drink offered by P90x but seems to be effective. While I was waiting for that to come in the mail, I used chocolate milk as his recovery drink. The key to a recovery drink is ensuring that it has a 4:1 carb to protein ratio. So whatever drink you use, look at the nutrition stats and make sure that if you multiply the grams of protein by 4 you get approximately the same number as the Total Carbs (give or take a few). If your chocolate milk doesn't have enough carbs in it to give it that ratio, you can add sugar to make it correct. 1/4 tsp of sugar adds 1 gram of carbohydrate. (I know it feels weird to be adding sugar and drinking a high-carb drink during a low-carb diet, but post-workout is the one instance when it is beneficial, because your body needs sugar to repair the micro-tears in the muscle and reduce soreness. Rest assured that the P90x nutrition plan is designed taking a high-carb recovery drink into account and it won't hurt your results.) You might also want to search around a bit on the teambeachbody website - I've seen various posts for yummy-sounding recovery drinks. As long as the ratio is correct, you can use almost anything.    I hope this information is helpful to you!  - CJ =)

2. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 18-08-2010 22:32 To CJp90x; i am SO very interested in the blog of P90X recipes you were talking about. Do you have a link to your blog?   that will be so helpful!  Thanks you much =))

3. Question for CJ Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 16-08-2010 17:53 Hello CJ!!     In a few of your posts you had mentioned that you created a blog for the P90X recipes, etc. Is your blog on this website ?? I would love to take advantage of it, but am having a hard time locating it.     And - my husband and I would like to start using a recovery drink, however we are looking for something a little more cost friendly - any suggestions on recovery drink alternatives?

4. Supplements Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 12-08-2010 14:56 Bill,  To answer your question on supplements. Yes they help. The two I recommend are the recovery drink for 1 hour after a workout and shakeology. Shakeology has been known to help people achieve up to 20 pounds in weight loss obviously with workouts included. Its a great meal replacement if your lazy after a p90X workout. I am waiting for the new P90x MC2 to come out next year. TOny Horton is working on it right now. Its going to be crazy. Good luck to all

5. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 03-08-2010 20:13 Hey thanks! That was really helpful, I def. will replace fruits with veggies

6. P90x for Vegetarians Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 01-08-2010 16:24 Hi Angie!   P90x can be a bit of a challenge for vegetarians, but it can be done. You might want to spend some time on the beachbody message boards, as there are tons of other vegetarians in your boat.     I found this helpful list of P90x protein sources for vegetarians:  tofu (at health food stores they also tend to sell high protein tofu, but it's more expensive)  edamame (even though they're classified as carbs, for our purposes, they have a lot of protein)  quinoa (a complete protein)   nuts and nut butters (SMALL amounts - as they have more fat than protein)   beans   lentils   tempeh   veggie burgers (choose wisely - some have a lot of sodium)  spinach   soy yogurt  & I use soy protein isolate in my recovery drink and I put it in my oatmeal    Regarding the fruit, it shouldn't be too hard at least in the first phase of the program, because you are only expected to eat 1 fruit serving per day. The main benefits of fruit are vitamins and fiber, so if I were you I'd replace the fruit serving with a vegetable serving so you'll be getting vitamins and fiber from that, and then perhaps supplement with vitamin C.     Are you allergic to tomatoes? I assume that fruit juice gives you the same problems?    You are also only going to be having one carb serving a day, so that will limit even your body's need to digest complex sugars. I would divide that serving throughout the day.  Does some of this help?  ____________________________________  CJ =)(Author of "My P90x Nutrition Plan" blog, with new P90x recipes every day and advice for the portion approach. I'm not a coach, informational site only.)

7. Help Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 01-08-2010 13:27 Ok I really would like to do this program but not only am I a strict vegetarian but I have severe hypoglycemia (I can't eat sugar, but that includes natural sugar, fruit makes me vomit) how can I modify the nutrition guide to fit me? I know for the vegetarian part there is high protein veggie-meat, but what about fruit?

8. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 29-07-2010 15:17 I am almost done my 90 days but didn't really follow the diet guide and only started to eat healthy half-way thru the second month. I plan on doing this again next summer and follow the nutrition plan. I saw that there are supplements but was skeptical of trying them. Anyone think they would make a drastic difference?

9. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 24-07-2010 05:42 it works trust me i would show u pictures if i could i got ripped to the full cuz i was committed to my diet

10. Wrist injury Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 23-07-2010 15:30 I have been doing the workouts out now for 3 months and have seen good improvements in strength and stamina however I am having wrist issues. I golf twice a week and the combo has left my left wrist with tendonitis, any suggestions on how to get around the pain. I have push up bars and have done them on my knuckles but still need a ice bath for my wrist after upperbody workouts. Any suggestions?

11. P90x Recipes Blog Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 21-07-2010 20:05 Hi folks! First of all, I wanted to let you know that I run a P90x recipes blog where I post a new P90x recipe every day (47 and counting!). I also have a food journal download on there that you can use to help track your portions in the portion approach. (I'm not a coach - it's an informational site only.)    @Kyle - If you follow the P90x Nutrition Plan as outlined by the guide, you should gain the muscle you need. P90x is not a weight-loss program, it's designed to be a fitness program, so if you follow the nutrition you should gain muscle. Also, you can check out the teambeachbody message boards - I've seen several threads specifically for folks like you that actually need to gain rather than lose. Try searching for the term "hard gainers" or something like that.    @Juan - I wanted to make sure that you are using a recovery drink with a 4:1 carb to protein ratio in the 30 minutes after your workout? That should help reduce the soreness, so if you're not already, be sure to use one.

12. Written by Jamison, on 19-07-2010 01:56 I dont really do the diet but I do try to eat healthy as much as possible and I always have a protein drink after my workouts. I gotta say that p90x is changing my life and I love it. I have always been in shape but this takes it to a whole other level and its awesome.

13. vegitarian Written by Juan Arellanes, on 09-07-2010 00:46 if your a vegiterian to get the nutrients from meat you can use nutritional shakes and drinks like protein powder

14. to alli Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 08-07-2010 19:54 if you are vegetarian and need the protein i suggest the best way is to eat a cup of cottage cheese everyday. this contains a lot of protein

15. HELP Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 02-07-2010 00:23 I am 13 can press 100 Lbs and 3 days in. I get very sore and wanted to know about when do you stop getting sore or at least less painful. After the chest shoulder and tricep i couldn't lift my hands level with my shoulders without almost collapsing

16. nutrition plan help Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 29-06-2010 13:29 hey im 17 years old. im not overweight but i have more of a weight gaining problem. in order for me to get the most muscle i can get, what would some recomendations be? because i know this program is for people to help loose weight, but i want to use it to gain weight and muscle. i suffer from a very fast metabolism

17. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 27-06-2010 07:21 First of all if you have a medical history do not start this program! Or at least do 5 reps of every excersise until you gain strenght to do full set. And add some more.  Follow your diet, it will get you lean!   I work 5 days a week, and I workout 6 days. I'm on my 2nd month of P90X now and results are amazing. Just don't give up! P90X takes 1 to 1-1.5 hr of your day. That is not much time. And you can afford it.  It will hurt you from day one to day 6 during the week like the first day you started, for the next 90 days. I started feeling better after a month and having lot more energy and strenght. Sex life and attraction are improved by 75%   I'm 31 and almost ripped! And so can you! Just BRING IT!

18. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 26-06-2010 21:08 oh and EVERGREENSONG, im just an intern, far from done with my training and not a plastic surgeon, but i would suggest that the exercise you can do would be dependent on what stage you are at in the reconstruction. if you are in the process of expanders or recent implants, i wouldnt suggest pectoral workouts as this can cause rubbing of the devices against the pectoral muscle, callus formation, bleeding and contraction of the implants/expanders. above all, consult your plastic surgeon prior to beginning any workout regimine, ESPECIALLY something as intense as P90X. hope that helps!

19. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 26-06-2010 20:52 i just graduated from medical school, am $150,000 in debt and am completely broke until i start getting paid for my internship. i love fruit, veggies, turkey and chicken, but at the moment i just cant afford anything but the processed food like top ramen, mac n cheese, frozen meals, etc. any suggestions from ppl that have done this?

20. Written by This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , on 19-06-2010 08:11 I am looking at the P90X program but I just went through a bilateral mastectomy a year ago and don't know what exercises I should or shouldn't do because of the reconstruction/stretching out of my pectorial muscles. Does anyone have any info on that for me?

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