return toStep One to eat somethingunhealthy then Listen toyour body unless it tellsyou
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EATING FOR POWER PERFORMANCE
THE P90X NUTRITION PLAN HAS 3 PHASES This plan is designed to change right along with your 3-phase workout demands providing the right combination of foods to satisfy your body’s energy needs every step of the way While P90X is designed as a 90-day program you might choose to alter your choice or timing of one or more of the plans
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NUTRITION GUIDE
PART ONE: INTRODUCTION A NOTE FROM STEVE EDWARDS 2 WHAT’S NEW WITH THE P90X2™5 NUTRITION GUIDE? THE THREE PLANS 6 Fat Shredder 2 0 Energy Booster 2 0 Endurance Maximizer 2 0 SPECIALTY EATING OPTIONS 8 Grain-Free Eating Vegan Eating PART TWO: NUTRITIONAL ASSESSMENT DETERMINING HOW MUCH 13 YOU SHOULD EAT WHICH PLAN IS RIGHT FOR YOU?
A comprehensive 3-phase nutrition plan designed to help you lose fat while maintaining high energy levels. A quick overview of the complete P90X Extreme Home Fitness training system. Track your workouts and your progress. *All products, flavors, and configurations may not be available in your market.
What is the P90X nutrition plan?
THE P90X NUTRITION PLAN HAS 3 PHASES. This plan is designed to change right along with your 3-phase workout demands, providing the right combination of foods to satisfy your body’s energy needs every step of the way. While P90X is designed as a 90-day program, you might choose to alter your choice or timing of one or more of the plans.
How often should you eat in P90X2?
As was the case with P90X, success in P90X2 comes to those who eat early and often. You should be eating every few hours while you’re awake, favoring small meals and snacks. Ideally, you’ll eat three balanced meals with two smaller snacks in between to help make up for the nutrients you might miss.
What do you need to do P90X?
• All you need to do P90X is a couple of dumbbells or resistance bands, a place to do pull-ups, and about an hour a day. Your customers working out with P90X may be interested in these other Beachbody® products. Resistance bands, jump mat, and Chin-Up Max contain natural rubber latex, which may cause severe allergic reactions.
A S IMPLE PLAN
return toStep One. to eat somethingunhealthy, then Listen toyour body unless it tellsyou
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2 Var . iety
no reasonyou shouldn’tbe able toeat rightand take careof business. Eating shouldbe easy. Ifyou love to cook,great, but ifyou’ re on thego, there’s
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H ERBS
cranberry,orange, grapefruit Splashof fruit juice: Watermelon cubes Frozengrapes Cucumber slices Kiw i slices Strawberry slices Orange slice Lime wedge Le mon wedge Fru its /V egg ies fora deli cious water cocktail. m ix-ins from the listsbelow Choose any combinationof M ix -ins (make sure ithas no calories) Sparklingwater Flatwater M ix
The Beachbody
it’llhelp recoveryduring sleep. protein-based snackwould be the snackof choicebefore bed. At least is crucial toproper fitness. If youdo need tobreak this rule, a small D igestion interferesw ith your sleep cycles— and a goodnight’s sleep Try tofinish eating approximatel y threehours before youhit the sack. fam ished.That’s partly what a snack is f
OTHER CHEAT
In the realworld, the occasional cheat coffee to function,do you? clean up your act. So push yourself But keep inm ind that thesenext your coffeeblack or w itha splash coffee that’sproble mati c, it’s the Caffeine, on theother hand, m ight merits, they’re still empty calories U ltimately, the choice isyours. While And theyboth taste sogood. boostpe
v ices
yourgarbage can inan open space, wellbefore digging in. it.Otherw ise, just focuson eating fresh fruits and veggies,making sure to clean them organi cs seem tobe gaining ground of late. If youhave a few extrabucks to spare,go for genetic engineering.Regarding increasednutritional value, the science is stillnew ,but As for other organic produce, aga
ADD1
fine. Justmake sureyou eat themALL by theend of theday. protein, carbohydrate,and fatportions around tomake themwork w ith yourday, that’s re member that tim ing isn’t asimportant as eating all theportions. If youneed tomove Down the road youm ightmodify theseplans to suit yourneeds, but fornow , just Portions have been broken up intomeals and snac
2OR LESS
your score both.Here’s how theywork. of control.You canuse one or theother or a combinationof part of your hand. They’ re designed togi veyou varying degrees unit of measure ment (cup,ounce, etc.).The second involves a each food item .The first involvesa number and a traditional On the Food Lists,you’ll find these two system s to the rightof ofmeas
STEP three
supplementalnutrition suchas Shakeology, you’ll be good as gold. If you lim ityour carb intake to fresh fruitsand veggies, whol e grains, and targeted reason for theobesity epide m ic,not tomention type2 diabetes and heart issues. nutrition, butmost experts agree that their overconsumption is the primary Granted, there are timeswhen an athlete can
How These Foods
motivated to stayon course. that eating is fun, interesting, and delicious— and that’ll keep you assures that you’ll get aw ide variety of nutrients. It also assures a specifc intoleranceor allergy,of course), som ix itup a little.Variety list, but everything on all the lists is good for you (unless youhave spice of life.”Most ofwhat you eat should
STANDARDAMERICAN D IET (SAD)
count thatas your protein, you’ll tickoff a protein portion, but not a carb portion. portion on yourmeal plan. Forexa mple, if youeat ⁄ cupof lentilsand want to 1 3 When you replace aprotein portion w ith a carbportion, it counts as aprotein sure touse an even distribution of carbsmarked “G” forgrains and “L” for legumes. like soy, replaceas many p
VEGAN
foodsat the same time. andanother ismarked w ithan “L” for legum es. You don’t need toeat these two least one of your carbohydrateportions each day ismarked w itha “G” forgrains You’ll also want to look toplant-based sources forprotein, so make sure thatat m inimum .Avoid anything on the listsmarked w ithan “M ” formeat. if you’re concernedabout pr
D ietMod if icat ions P90X3 Spec ial ized
other item s loweron theFat listw illmake your lifea loteasier. ana mazing food,but they’renot always around, soa w illingness toeat nuts or Finally, varietymeans flexibility— andflexibility means simplicity.Avocados are fallback on old, bad habits. w ill keep you excited and interested in eating right, so you’re less inclined to nut, but he’s happ
Herbs (freshand dry)
Mustard Vinegars Lemonand lime juice (not lemonade, smartypants)
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THE HAND WAY OF
AP = Animal Products M = Meat L = Legumes G = Grains eat intuitively.What’s more, given real foods tend tobe sofilling, they’re reallyhard toovereat. the parts of yourbrain that regulatehunger, should startworking again and you’llbe able to the mwhat feels right.Once you’ve kicked the trans fatand refined carbshabit, your appestats, portions behind
Fun Extras All of
oil, seasonedw ithoregano and paprika. V TEMPEH sautéed w ith sweetpotato and green bell pepper inolive and servedw ith steamed spinach,avocado slices,and freshapple. GF COOKEDGROUND TURKEY seasoned w ith cum inand chilipowder, and steamedasparagus sprinkledw ith chopped thyme. GF EGGWH ITESCRAMBLE cooked w itholive oil and servedw ithha m , FETA
Br ea k fa s t
w ith turkeybacon. WHOLE WHEAT PANCAKES topped w ithblueberries, and served (ifusing Chocol ate Vegan or Tropical Strawberry Shakeology) chia seeds,water, and ice. V SHAKEOLOGYS MOOTH IE2: Shakeology (anyflavor), strawberries, (unsweetened),and servedw itha hard-boiled egg. GF FRU ITBOW L topped w ith sliveredalmonds and shredded coconut OAT ME
ITALIANSPICED GRILLED TILAPIA served
drizzledw ithCitrus Dressing. GF over saladgreens, tomato, cucumber, HARD- BO ILEDEGGS mashed w ithD and servedw ithbrown rice. V
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HARD-BO ILEDEGG WH ITES filled
cucumbers, and garbanzo beans, SHRIMP SALAD w ith cooked shrimp,
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LUNCH /D
GREEKYOGURT, melon balls, and freshm int. GF FRU ITSALAD medley toppedw ith choppedwalnuts. V, GF EDAMAM E sprinkl edw ith sesame seeds. V, GF HUMMUS and carrots. V, GF APPLESLICES and sun flower seedbutter. V, GF NATURAL NUT BUTTER, celery, and dried cranberries. V, GF RAW ALMONDS and raisins. V, GF
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(ifusing Chocolate Vegan or Tropical Strawberry Shakeology) M IN ISHAKEOL OGY S MOOTH IE: Shakeology (anyflavor) and fruit. V COTTAGECHEESE, pecans, and cinnamon. GF GRILLEDTE MPEH strips dri zzled w ith sesameoil and ricevinegar. V LETTUCE,TURKEY SLICES, and redbell pepper strips. GF
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SEAFOODSEASON INGBLEND
beef.Or simply sprinkle iton your steamedveggies orgrilling chicken,meat, or fish or use for spicingup ground chicken, turkey,or store inyour kitchen cupboard inan airtight container.Use as a rub for roasting to lifeHere are somegreat spiceand herb combinations thatyou canmake and P90X3 Variety may be the Herb spi ceof life,but & spi Sp ce itself
BONUSH INT:Get yourself a bento box–style lunch box— the kindw ith individual
yourpersonal tastes. aheadand theworld is youroyster— or yourMexi can spiced chickenbreast, depending on But you shouldn’t let that deter you from eating like a champ. The key is strategy. Plan Who has time to throw together three, complete,home-cooked meals every day? Not many.
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PREP AHEAD GU IDE
you’renot sureof the sourceof beef, it’salways best to cook itall theway through. should be flaky all theway through.Beef shouldbe, well, that’sup to you,but if i s to cut into itw itha knife.Chi cken shouldhave no pink left in them iddle. Fish It m ightnot be great forpresentation, but theeasiest way to tell ifmeat is cooked
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HOWDO ITELL IFMY MEAT ISCOOKED?
for largerpieces, or stirring frequently for smallerpi eces. smaller cutsof meat/chi cken/ fish are pan-fried over medium heat, turningonce Use a nonstick skilletand a smalla mountof oil or nonsti ck cooking spray.Usually
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BRO ILING
desireddegree of doneness. become translucent.Add the other vegetables and cookuntil they reach the such as onions, carrots, and bell peppers. Cook until they begin to soften or When pan-frying different vegetables at once, startw ith theheartier vegetables
bod-cms-assets.prod.cd.beachbodyondemand.com
desireddegree of doneness. become translucent.Add the other vegetables and cookuntil they reach the such as onions, carrots, and bell peppers. Cook until they begin to soften or When pan-frying different vegetables at once, startw ith theheartier vegetables
bod-cms-assets.prod.cd.beachbodyondemand.com
desireddegree of doneness. become translucent.Add the other vegetables and cookuntil they reach the such as onions, carrots, and bell peppers. Cook until they begin to soften or When pan-frying different vegetables at once, startw ith theheartier vegetables
bod-cms-assets.prod.cd.beachbodyondemand.com
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