NUTRITION WITH P90X2™! #481 10/12/11
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What's New with the P90X2™ Nutrition Guide?

By Denis Faye

Everyone wants to know how we went about breaking down the P90X® Nutrition Guide and rebuilding it into the P90X2 Nutrition Guide. After all, if it ain't broke, don't fix it, right?

Fruits and Vegetables

Stuffed Red PepperIn a way, that's true. Just as Steve Austin was a great astronaut before Oscar Goldman and the OSO spent $6 million to turn him into the Bionic Man, the P90X guide is still a great resource. However, you, our customers, have changed. We've spent the last 9 years watching you evolve into better, stronger, faster fitness fanatics. Our job was the make sure the guide evolved with you. Our job was to make a bionic nutrition plan.

When P90X first came out, Beachbody® had a fairly uniform customer base. Today, however, our customers come from all walks of life, so we need to address a much broader spectrum of needs. For example, a 105-pound mother of five just isn't going to have the same nutritional requirements as a professional basketballer. (Everyone knows the mom's life would be much more physically challenging.)

Roast Beef

Furthermore, our original customers, after one or more rounds of P90X, with possibly a little INSANITY® thrown in for good measure, have become incredibly aware of their nutritional needs. They've learned exactly how much protein, carbs, and fat they need to perform. They've also started experimenting with various nutritional philosophies. Although I'm neither a vegan nor a primal eater, the sheer volume of questions about each on the Team Beachbody® Message Boards has forced me to become an expert on both.

So we took these factors, combined them with the latest research, and voilà! Welcome to the P90X2 Fuel Your Performance Nutrition Guide, a collection of 27 different subplans, among which you'll hopefully find a way of eating that works for you.

Out with the old

Chicken Breast

In order to offer all this variety, we decided to do away with the menu plan. The vast majority of P90X users preferred the portion plan anyway, so we focused on that. However, everyone loves a good recipe, so we reached out to some of our favorite chefs, including Tony's personal chef Melissa Costello, and asked them to design a host of meals for every occasion. In this new guide, you'll find scores of breakfasts, lunches, dinners, soups, salads, and Shakeology® recipes. Because we also have grain-free and vegan plans in P90X2, we made sure to have plenty of recipes to suit both of these dietary approaches as well. As was the case with P90X, each recipe lists the portion boxes to check when you eat it.

TacosAnd don't worry, all your favorite recipes from the P90X Nutrition Guide will still work with P90X2.

We also tossed out a lot of the junkier food options featured in the P90X portion lists. At that point, many of you were still transitioning to healthy eating. At this stage, you should have no need for veggie dogs, V8®, or that fast food portion conversion list in the back of the old guide.

In with the new

For every low-quality choice we eliminated from the portion lists, we added two healthy and delicious choices. You'll find new fats, snacks, proteins, and more.

Fruit and OatmealThe three calorie "levels"—1,800, 2,400, and 3,000—are still there, as are the different macronutrient balances. However, given that the latest research is making the importance of dietary fat increasingly obvious, we upped the fat in all three "phases." We've also redubbed them "plans," because while we encouraged you to work your way up the three phases with P90X, by now you should have a pretty good idea what works best for you when it comes to performance, shedding fat, or both. In P90X2, you can just pick the one that works for you and run with it, changing plans whenever you feel like it.

That said, if you're still not sure if you should be eating the "Fat Shredder 2.0" approach, the "Energy Booster 2.0" approach, or the "Endurance Maximizer 2.0" approach, we've included a section to help you figure that out.

As mentioned above, we've also added vegan and grain-free options that work for all three calorie "levels" and all three macronutrient "plans." If you're familiar with these lifestyles, you can jump right in. Otherwise, the book includes plenty of information on how to implement them. Also, we acknowledge that some of you cowboys (and cowgirls) don't like to be restrained by portion lists. You just want to know how many calories or grams of carbs, protein, and fat to eat so that you can use your own foods and measurements. For y'all, we've provided charts listing all the numbers you need if you decide to forego the portion plan and just hit the macronutrient numbers on your own. Yee-hah!

Sliced AppleFinally, we've let our top-notch design team rework the guide. They've taken a potentially dizzying amount of information and placed it in charts and graphs that should make it easy to digest. A nutrition plan never looked so beautiful.

In the 9 years since we launched P90X, we've watched umpteen diet fads come and go, each one claiming to be the final word in sports nutrition. It's absurd, really, considering there's no one single plan that works for everyone. The P90X2 Fuel Your Performance Nutrition Guide doesn't claim to do that. Instead, it's a wide-ranging guide intended to offer you all the tools needed to work with the only nutrition expert in the world who can truly tell you the right way to eat. That nutrition expert? You.

Related Articles
"The Top 10 Questions About P90X2™"
"The Next X: What's New About P90X2™"
"Fighting the Obesity Trend"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with Denis Faye, Beachbody Fitness Advisor, in the Beachbody Chat Room on Monday, October 17th, at 3:00 PM ET, 12:00 PM PT.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in The Beachbody Mailbag on the Message Boards. If you'd like to receive The Beachbody Mailbag by email, click here to subscribe.

And if you'd like to know more about Beachbody Director of Results Steve Edwards' views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, recently named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration.

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5 Ways Hydrating Can Keep You from Hurting

By Howard Shapiro

You're all set for your 3:00 workout. Pre-workout snack? Check. Exercise clothes? Check. But just when you thought it was safe to Push Play on your P90X® DVD, you realize there's one important thing missing: your water bottle!

Water Bottles and Dumbbells

That little 12-ounce bottle is truly a fitness enthusiast's best friend. After all, adequate fluid intake during a workout is essential for comfort, performance, and safety. And the longer and more intensely you exercise, the more important it is to drink the right kind of fluids.

Here are 5 important things to know about hydration and exercise:

  1. Woman with Sports Bottle Water works wonders. Did you know that in 1 hour of exercise, your body can lose a quart or more of water? (If you did, give yourself a big pat on the back.) It's a fact: Water helps replenish your body because of the amount you sweat during a typical workout.

    Drinking water throughout your workout has a variety of other benefits too. Your muscles can start to cramp if you don't drink enough. This is because water aids in the removal of lactic acid, which is the primary cause of muscle soreness.

    It also helps prevent the dreaded "D" word: dehydration.

    Becoming dehydrated can severely hamper your athletic performance, slowing you down and making you feel sluggish. But in extreme cases, it can also cause dizziness, heatstroke, or even death. Last time I checked, none of these seemed like appealing options.

    Want to make a preemptive strike against dehydration? Don't wait until you begin your workout to get water into your system. So when should you start, you ask? Great question.
  2. Man Drinking Bottled WaterDrink water before, during, and after your workout. Many people tend to forget about drinking before exercise, which can be another major reason for dehydration. None of the water you drink when you start working out makes it into your system quickly enough to help your body. This is why you need to drink about 15 to 20 ounces 2 to 3 hours before you work out in order to hydrate properly. (Sorry, this doesn't include alcoholic beverages.)

    It's also vital to stay hydrated while you exercise. Remember to drink 8 to 10 ounces of water approximately every 10 to 15 minutes while you work out, not just when you're thirsty. And once you finish working out? Since your body needs to replenish the electrolytes it lost during exercise, a good sports drink will do the trick quite nicely.
  3. The skinny on sports drinks. Sports drinks are perfect for athletes, or those exercising at a high intensity for 60 minutes or more. These drinks contain fluids that supply the needed calories required for continuous performance.

    Be careful though, as most of these drinks add extra calories from sugar, which can wind up hurting your diet if you drink too much. How's that for a catch-22?

    The bottom line is there's nothing wrong with sipping on a sports drink throughout your workout, and afterwards to replace essential electrolytes.
  4. Woman Drinking Water After WorkoutKnow the signs of dehydration. The first sign is thirst. I know this sounds painfully obvious, but it's true. When the body is dehydrated, it sends a message to the brain that fluids are needed.

    The next sign is the ever-annoying muscle cramp. When you sweat, you lose sodium, which causes cramping of large muscle groups. People sweat at different rates, and those who sweat more are at greater risk for cramping.

    Next, it's time for a little bathroom break. No, not now—during your workout.

    Basically, if your urine is the color of lemonade, you're doing well. If by chance it's leaning toward the color of apple juice, you need to reach for another glass of fluid. Other symptoms of dehydration include headache, poor concentration, fatigue, constipation, disorientation, and light-headedness.
  5. Woman with Bottled Water During WorkoutTips for "wetting" your appetite. Here are a few helpful reminders to ensure that you don't find yourself on the verge of dehydration:

    • Carry a bottle. Many people find it useful to fill up a big plastic drinking bottle. If you carry it with you all day, you won't find yourself without water when it's time to work out. Plus everyone else is doing it, so you'll look really trendy!
    • Set a reminder. Set your watch to beep at the top of each hour, or set a periodic computer reminder so you don't forget to drink.
    • Track your progress. Keep a log of how much you drink. This will help increase awareness and help ensure you're staying on track.
    • Little by little. Whatever you drink during your workout, take it in frequent small amounts. This proven strategy guarantees that your body will absorb fluids more rapidly and effectively—leaving you energized and well hydrated.

In truth, the dangers of dehydration are real and often overlooked. However, staying hydrated before, during, and after exercise will keep your body's engine running smoothly. You'll be protecting your internal organs and preventing your muscles from getting damaged. I'll drink to that!

Related Articles
"8 Insider Tips to Help You Burn Fat Faster"
"6 Healthy Foods That Are Easy on Your Wallet"
"Sleep and Muscle Growth"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Chat with Denis Faye, Beachbody Fitness Advisor, in the Beachbody Chat Room on Monday, October 17th, at 3:00 PM ET, 12:00 PM PT.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

Check out our Fitness Advisor's responses to your comments in The Beachbody Mailbag on the Message Boards. If you'd like to receive The Beachbody Mailbag by email, click here to subscribe.

And if you'd like to know more about Beachbody Director of Results Steve Edwards' views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, recently named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration.

Submit A CommentTell A Friend Bookmark and Share

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Success Story: Firefighters Know How to Bring It!®

Firefighters in Boise, Idaho, are ready to serve their community anytime they get a call. See what it takes to stay in peak condition and ready for anything in this hot and demanding job. Click below to see the video.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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Recipe: No-Trick Granola Treats

No-Trick Granola TreatsHalloween's approaching fast, and it's important to have some tasty alternatives to the boring, traditional offerings of candy corn and miniature-sized candy bars. These yummy granola treats are perfect for your home or office party—they'll earn you kudos from everyone who tastes them!

  • No-stick cooking spray
  • 2 cups nonfat, sugar-free granola
  • 1 cup whole-grain cereal (flakes)
  • 2 cups miniature marshmallows (or full-sized marshmallows cut in quarters)
  • 1-1/2 Tbsp. unsalted butter
  • 1/2 cup unsalted roasted pumpkin seeds
  • 1/2 cup raisins

Line a 9-inch-square baking dish with wax paper, letting the edges of the paper hang over the sides. Spray wax paper lightly with cooking spray.

In a large saucepan over medium heat, melt butter, then add marshmallows and stir constantly until they're melted (about 3 minutes). Remove saucepan from heat. Spray a wooden mixing spatula or spoon with cooking spray. Add granola, cereal flakes, seeds, and raisins to marshmallow mixture and mix together with the spatula or spoon. When everything is thoroughly mixed, scoop into baking dish, lay a piece of wax paper over it, and press it into an even layer with your hands. Peel up top piece of wax paper and discard; allow mixture to cool in dish. Once it's cooled, turn dish over on a cutting board and pull off wax paper. Cut cooled mixture into small squares. Makes 12 servings.

Preparation Time: 15 minutes (plus cooling time)

Cooking Time: 5 minutes

Nutritional Information (per serving):

Calories Protein Fiber Carbs Fat Total Saturated Fat
121 2 g 1 g 24 g 3 g 1 g

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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