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P90X: Getting Startedon July 13th, 2008 by Matt
So, you’ve decided that P90X is the workout and diet plan for you to achieve lasting fitness and health for the rest of your life. Excellent! You won’t regret making the commitment. Now that you’ve ordered the DVDs, you need to get ready for their arrival. You ordered the DVDs, right? Equipment NeededYou will need some equipment. Don’t worry though; it’s not much and you may already have some things. Let’s start with the most important first. Weights or BandsYou’ll need either dumbbells (free weights) or resistance bands. There are a ton of options for each, but there are some basic guidelines you should remember when choosing. You can get simple free weights at many department stores as well as sporting good stores. I recommend getting single piece weights. You can buy them in sets, but if you get the interchangeable plate design dumbbells, it may end up slowing you down. However, there are newer options now that let you adjust the weight of each dumbbell. These are very cool, but usually cost more at this time. If you get the single piece dumbbells, make sure they are coated for a good grip (or use gloves). Look for polychloroprene (i.e. Neoprene), or any kind of rubber/vinyl, coating. Here are links to some affordable dumbbells of each type: Resistance bands are very versatile tools for strength training also. Each band is rated at a certain resistance, but you can vary the amount of resistance depending on the distance from the handles you pull. This actually allows for a much broader range of resistance. One option that I appreciate are bands that can be interchanged with a set of detachable handles. There are several types of bands that you can purchase. I, personally, own the full set of bands by the creators of P90X. Once I figured out how to easily swap the higher resistance bands among the handles, I really grew to like these bands. Pull/Chin-Up BarA good pull-up bar or chin-up bar is something that you will absolutely need for this program. Depending on the type of person you are, you will learn to love or hate pull-ups. That said, you want to get a bar that makes the whole process much easier on you. You can get one that stands free like a tower on your floor. These are usually adjustable in height. A cheaper alternative is a bar that installs in a doorway. Some of these require a sturdy doorway with trim that you set the bar onto. Others need brackets screwed into the studs of your doorway with the bar resting into the brackets (these usually telescope to the appropriate length). Below are links to a couple of each type.
Fitness Floor MatAnother essential for your workout plan is a floor mat. You will be on the floor for an hour and thirty minutes of extreme yoga. You will be sweating through plyometrics (jump training) for about an hour. You will be stretching all your muscle groups for another hour. Thankfully, these exercises are on different days. However, you will need a floor mat that is thick enough for these activities.
Heart Rate MonitorSeveral workouts in this plan are cardio-based: Plyometrics, Cardio X, and Kenpo X. In order to get the most out of these workouts, you should monitor your heart rate. It is important to keep your heart rate within an ideal range for burning fat. A good monitor will prompt you for your physical attributes and calculate the rest for you. After a proper setup, you can equip the monitor and it will beep when you are out of your range. This allows you to adjust your activity to get back into range. Other EquipmentSome other equipment that you may get could improve your experience. Most importantly, a way to monitor your fat loss is very nice to chart your progress. You can get a standard caliper or an electronic monitor. Some are built into weight scales, others are hand-held. If you have wrist issues or want to get more range of motion out of your push-ups, you can purchase a pair of push-up stands. I have a bad wrist, and a set of push-up stands are great. Lastly, yoga blocks are absolutely great for so many people. For me (and most guys), yoga blocks will help to perform the more advanced stretches which would otherwise not be possible. For the more flexible people out there, yoga blocks will help you stretch beyond normal means. SupplementsI suppose it is possible to experience this workout plan without supplements. However, I really do not see how this would work. In order to meet your dietary needs, I sincerely recommend that you invest in supplements. You can get all of these items at GNC, Vitamin Shoppe, and other similar shops or online with Amazon and many others. VitaminsThe foods we have available to us today are usually very short on the vitamins and minerals our bodies need. Then, if you take on any workout plan, let alone an extreme plan, you will really need the vitamins. Get a multi-vitamin for men or women. For the P90X program, consider getting a multi-vitamin that targets sports activities or athletes. ProteinThe first phase of P90X expects you to really put down the protein and lay off the carbs. It is really, really hard to eat enough protein via food. You’ll want to consider a protein powder supplement. I keep it simple. I consume a GNC whey protein that is chocolate-flavored. It actually tastes great mixed with just water (this has come a long way in the past 10 years). 1 scoop of this stuff is equivalent to 1 protein on the P90X diet plan. Be aware that whey protein contains eggs, so if you are a strict vegetarian, look for an alternative to whey. You can mix a protein drink as a snack in the middle of the day and get a full protein count toward your daily goal. For protein bars, there are the P90X Protein Bars; however, I prefer the Atkins Peanut Butter Granola Bars. Recovery DrinksAfter an extreme workout, you need to recover; and fast. There is an important 1-hour window, right after your workout, when you have the opportunity to help your muscles recover from the stress and strain beyond natural means. Consuming a recovery drink after such workouts, you will experience less soreness and will actually repair your muscle tears so much faster. P90X has a recovery drink that I understand is great. However, my wife and I decided to find out the ingredients and find an alternative. The key to a recovery drink is the 4:1 ratio. That’s 4 parts carbohydrates to 1 part protein. If you want an alternative that is fairly affordable, I recommend Accelerade. You can find it at GNC and Vitamin Shoppe at a decent price. I believe GNC only has 2 of the flavors, while Vitamin Shoppe has all 6 or 7 flavors. You should take 2 scoops of Accelerade, but you may want to divide that up into 2 drinks unless you like it strong. This stuff tastes great and we always look forward to it after a workout. Note: Accelerade (and most recovery drinks) use whey, which contains dairy. So, if you are strictly vegan, know this fact and read the labels to find something suitable for you. SummaryIt may seem overwhelming at first to get started on a high intensity workout. However, once you make a list of the things you need, it is not that bad at all. If you have to purchase everything listed here to get the most of your P90X workout plan, you can expect to spend the following amounts:
You will not regret committing yourself to this workout plan. P90X definitely guides you to real results of fitness. I mean long-lasting fitness. My wife and I love the results we are getting. I expect to finish the program, take a small break, then start it all over again. Yeah, it’s that good! Good luck! Tags: fitness, health, life, p90x | Posted in: Health, Fitness, & Food, Life in General Leave a comment, or track back from your site. The preceding is the opinion of the author(s) and is not intended to malign any religion, ethnic group, club, organization, company, or individual. The views of the writer are his own, and do not in any way reflect the views of the site they are posted on, other sites affiliated with this site, the staff involved with the site, or any other members of this site. For more information, review the full Terms of Use for this site. 222 Responses to “P90X: Getting Started”Leave a Reply |
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thanks matt , for your advice.i was eagerly waiting for your reply regarding the protein shake.
good news is that i am finishing my 30 days this Thursday and i have become definitely more strong, toned and the work outs have become more intense and surprisingly more tough. allthough i am not losing any weight!!
i am still having the protein shake and now the uneasiness has gone ..i guess it was the glutamine and creatine in it which caused increase in the BMI.
Planing to start doubles for the next 30 days as i would like to loose the weight..lets see how much i am able to stick to it..
i am also planing to continue the phase 1 the fat shredder stage in month 2 because i guess i have a lot of fat to burn :)
what are your suggestions !!
@mono: This is a tough one. That fact that you have gotten stronger and are more toned, I’d say you have lost a bit of fat. The thing about looking just at your weight is it is so deceiving at times like these. If you just change your diet, you can look at weight as a measure of true loss. When you add in an intense workout, you have to consider that lean muscle (like what you are gaining) weight a lot more than fat. That said, if you are not losing or gaining weight, that means you lost a lot of fat since it weight less than the new muscle you’ve put on. Follow the logic?
If you decide to continue Phase 1, make sure you only do it for an extra month. Your body will plateau and it will be much less effective. I suggest, you adjust your daily caloric intake slightly down and see how that works for you over a week or two. Also, try to finish the program and see what your results are then.
Ultimately, you should get a body fat meter and measure that percentage. Ignore weight and BMI as long as your total body fat percentage is dropping.
THANKS FOr THE INFO!!!
If I’m trying to lose weight should I steer clear of the whey and protein bars?
I am 5’4 and 131 lbs. I want to be 124lbs and want to get lean muscle. How much of this stuff should I be taking to lose weight and get lean?
Protein is your friend when losing weight and building muscle. I would guess that your last 3-4 pounds will be the hardest to get rid of. However, the absolute best way to lost fat (especially, that last little bit of the stubborn stuff), is to build muscle. This program will definitely build your muscle. By simply having more lean muscle on your body (which will add some weight to you), you will burn more fat just standing around! The biggest mistake people make with these types of programs is getting discouraged when they actual gain weight. As close to you are to your target thin weight, you will most likely gain more first. Then, you will even out as you gain more muscle and lose just as much fat. Finally, you’ll lose some of what you gained again in fat. Depending on how fit you are now, you may weight more when you are done, but you will be much leaner if you follow Tony’s plan.
On a side note, this is where general measurements of fitness like BMI (body mass index) just do not apply to people with lean muscle. That muscle weighs so much more than fat! That’s why athletes ignore BMI measurements; they simply do not apply once you achieve a good amount of muscle. Instead, get a nice body fat reader and use it properly to determine the percent of body fat you have. Read the P90X manual on where you should strive for. Do not obsess with your weight on this program. Look at the percent of body fat you have lost since day 1 instead. Keep striving to lose more from that number.
Believe me. The guys (or your own guy) will not care what your weight is if you are lean. They will only be smiling and watching you.
Good luck, Mary Kate!
also,
should a bar/ shake be used as a meal replacement OR as a snack? i’m trying to figure it all out! Thanks!
Hi Mary Kate,
Thanks for your questions. Let’s get right to them.
Good luck!
Hi Matt,
I’ve been reading everything and great info.! Now my questions:
1. I use Accelerate as my recovery drink Should I also take a L-glutamine pill in addition to my womens ultra mega active?
2. I have been having a protein shake with skim milk and banana for breakfast (i’m in phase 1 level 1) I work out in the AM and drink the shake about 30 min. after i finish recovery drinkj. Should I skip the banana in the AM shake? Is it OK to have a shake as an afternoon snack too?
3. if i have 2 shakes should i have one with water and one with milk?
4. If i have 2 shakes, should i skip the bars?
thanks!!!
Hey Matt, me and my wife just started P90x! So far I like it. I’m already in ok shape and that is because I go to the gym and follow a simaliar diet. I told my wife that I would do it with her because she wanted a partner through the process! Now I am used to six or seven small meals a day where I spread out my protein, am I able to do this by following P90x guidelines for fat shredder level 3? I guess what I’m saying is can I used protein shakes throughout the day instead of cramming my protein in three meals? Also I saw that u told someone else no wholegrain carbs in the fat shredder regimen. The books says one a day, what should I be doing? Accelerade is a great choice for recovery but I prefer something with creatine and glutamine. Tell me ur thoughts. Ty, Charles
Hi Charles,
It’s good you are working out with your wife. It will help keep her motivated during the shock of it all. You can and should spread out your protein through the day. I highly suggest using protein shakes, because it is just too difficult to jam it all into your major meals. So, by all means, continue with your current technique, just make sure the balance is followed from the guide.
My remark may need an edit about whole grain carbs in phase 1. What I was really trying to get across is that you need to really limit your carb intake during that first phase. Very strict is good the first month. However, the 1 carb you are allowed is best spent on whole grains, not refined carbs like sugar, processed/bleached flours, etc.
If you like creatine and L-glutamine in your recovery drink, I suggest getting the official P90X Recovery Drink. Also, Endurox R4 contains L-glutamine, but I think it lacks creatine.
Good luck to you and your wife, Charles!
Hello Matt, sounds like you have done a lot of research. Me and my wife are in week 2 of P90X we workout at 5:00 Am finding this time to work best for us. Do you suggest we should get a carb intake before the workout and how long before. 5:00 is early as it is and we don’t want to have to get up earlier for food to digest if we dont need to. Thanks in advance.
Hi Todd,
It’s hard working out first thing in the morning without eating something. I know! If you go without eating, that’s your best bet. Workout, take your recovery drink, wait 45 minutes or so for that drink to work properly, then eat a good breakfast. However, if you cannot go without eating something, make it very minimal and carb-based. Something like your daily fruit will work well here. You want low carbs and not protein due to how your body will burn it before (and during) your workout.
Good luck to your both!
Hi Matt,
I just recieved my P90X in the mail and can not wait to start it. This website has been such a huge help getting ready for what I hope to be a life changing endevor. I think you have answered all but one of my questions in previous posts and I am scared to ask it but I need the answer… How is coffee looked at in this program? I am prepared to scale back and replace it with the much needed water and I now lack but I do not think I can do without my fix in the morning.
Thanks!
Hi Scott,
If you can resist too much sugar (preferably none), I think a cup or 2 in the morning is not a problem. If you need a sweetener, consider using something natural like Stevia. There are alternates to brand names, like SweetLeaf and Truvia and even Stevia in the Raw, but basically find something that uses the stevia leaf as the sweetener.
Good luck!
hi again matt, i just wanted to give the follow up on the whey protien, i had another scoop today in the afternoon, i do not have the similar symptoms.Lets see how i feel at night, or the similar symptoms reoccur.
well one question regarding the recovery drink, the use of having a recovery drink is that it helps decrease the soreness in the ms and help us to perform up to our max best the next day. But the drink it self has a lot of calories, if we have it immediately after our work out inst it that our body will be burning the calories in the recovery drink rather than the fat which is stored in our body ?
Hi mono,
I can’t speak to the Body Fortress brand or exact source that you purchased. It may take 2 or 3 weeks to get really going with this program. Your body is really making a huge adjustment and believe it or not, is dealing with shock. I’m glad you kept at it and noticed a change in your energy later.
The recovery drink is an anomaly. Yes, your body will be burning those calories, but that 4:1 ratio is key to several things. Each of those things ties to how the body handles the stress it endures during the workout. Your body will be burning fat during your workout. The building of muscle is done throughout the next 18-20 hours. Taking that recovery drink sets things in motion properly. Don’t worry about those calories. Your body will need extra calories due to the immense amount of energy it needs during the program.
Good luck and let us know how things go over the next week.
hi matt,
Thanks again for such a detained explanation,getting messages from you keep the motivation and spirit of working hard alive!i am on second week and i think the motivation is slightly goign down….
I bought the whey protein, i think brand is BODY FORTRESS from walmart,it has 52 gm of protein together with some super recovery formula having creatinine, taurine,l glutamine& some other stuff which is written separately in the logo, i took one scoop with water and little milk in the afternoon, then i rested for an hour when i woke up i felt weird uneasy and i was constantly hungry after that till i slept though i had had 2 soya patties and i slice of bread . Is this normal!! what should i do?
HI Matt,
Another p90xer starting monday the 1st, tomorrow!!!
I read above and you discussed food prior to morning workout. You said to steer clear of protein before the workout or your body will pull assets away from work out to deal deal consuming the protein.
I am up around 630 but don’t start my workout until 8.
Generally I have a Source Of Life shake when I get up and a bit of fruit; grapes, banana, apple, tangerine, something like that. There are 13 grams of protein and 16 grams of carbs in that shake – when blended with soy milk – additionally it was my idea at least for the first phase of p90x to add another bang of protein powder to the shake – bring it to 21 carbs, 25 prot, 190 cals.
Is it to soon before the workout to eat all this protein? Say Im an hour out from starting worst case..
I have a 4:1 recovery drink that I will use post workout. i dont want to push my breakfast out to 10:30!
Should I just have the Source of Life shake when I get up and get the additional protein blended in later in the day? Or is the S.O.L. 13 grams too much as well? Should I just eat some fruit?
Thanks for this great site..
Best
Hi Todd,
I think you should be fine eating at 6:30 with an 8:00 workout. The best thing to do is try it out for a couple days and see if you tank during your workout. If so, try just the Source of Life shake alone. The key is ensuring your body has processed all that protein before you stress it with a workout. Be careful with all that fruit in phase 1. Make sure it fits into the allotted amount for your level.
The most ideal situation would be to wake up, stretch (allow about 20 minutes for your spine to move its fluids around and prevent injury), then workout before eating (say around 7:00). Of course, that does put you eating your breakfast at 9:30-10:00. I understand the apprehension there.
I think you’re plan will work as you’ve laid it out though. Give it a shot.
Hi Matt,
Your information is great! Thank you so much. I just have a couple of questions before I start the p90x workouts on Monday.
1. Since I will be working out in the evening (around 7 or 8), would you say it is best to eat around 5 or 6? Or eat after? I never really understood which is better.
2. I will be going out today to buy the accelerade and the whey protein shake mix. I am not a big breakfast person but would it be too much if I had a whey protein shake every morning with a cup of fruit? Or should I mix it up to a protein shake every other morning? I am kind of confused because in the book it says drink a protein shake in the morning…and not at night. Would it be okay to drink one for a snack in the afternoon as well?
Thanks!
Hi Kasey,
Thanks! I appreciate it.
The other option is to eat all your dinner at 5:00, workout at 7:00, drink your recovery drink around 8:15, then eat a light snack at 9:30.
Additionally, feel free to have a protein shake as your afternoon snack. This is a great way to boost your protein. Believe me, you will need all the help you can get in Phase 1 to reach your protein goal. The only thing I would suggest you watch for, is to avoid having more than 1 serving of protein shake within a 2-hour period. The synthetic protein is useless if piled up and will just be wasted as your body discards it. You can, however, have several servings of food protein (i.e. chicken, fish, beef, soy, etc.). Your body can absorb such unaltered protein in more bulk.
Good luck, Kasey! And enjoy P90X. You’re going to look and feel great!
Thanks Matt, I guess it was because i had not had enough to eat the day prior so i was hypoglycemic. I work out in the mornings so i do not eat anything. I have started having the recovery drink after i work out and then after an hr have my breakfast. i am not sure if i am having enough protein, since i cannot seem to do without having carbohydrate.
can you think of some solution?
another thing as per the routine we do ab ripper twice a week for 16 min, when are we suppose to do the separate ab ripper cd and the cardio cd?
Also after 3 weeks of phase 1, we are suppose to take a complete week off, meaning no exercise or is it ok to do some cardio?
Hi again.
That makes sense. Not eating enough is definitely a knockout for your workouts. Eating the required amount of protein each day is challenging. That is why you must get a tub of protein powder. You can have a shake between meals to boost your total protein for the day. You can even add a little powder to your meals (assuming you get a powder that is tasteless or tolerable with your meal). Giving up carbs is also difficult, but you have to keep trying. After 2 weeks, your dependency on carbs will have waned enough that you are not so hungry all the time.
The separate Ab Ripper X DVD is there as a convenience. For example, some people will do the Chest & Back exercise in the morning and go to work. Then, they will do the Ab Ripper X that evening. In this situation, it is easier to pop in the separate DVD that night instead of skipping ahead on another disc. There are 3 variants of the P90X system; Classic, Doubles, and Lean. The Cardio X disc is used in the Doubles and Lean variants. You can also substitute Plyometrics with the Cardio X workout if you are struggling (or experiencing potential injury).
Lastly, there is no week off in P90X. You can take the last day of each week off or stretch, but you should not take the last week of each phase off. It is called a recovery week, but don’t get confused; it is still a workout week. Most of the variants focus on cardio and/or abs during the last week of each phase and have more stretching. Check your guide and note that you have a program for weeks 1 through 3, then a different 4th week. This is likewise during phases 2 and 3.
Good luck!
Thanks Matt! This is great information and just the information I was looking for. My husband and I are starting on Monday and I was looking for the necessary supplements that we would need to get started. Your post is perfect and it’s very informative!
You’re welcome, Stephanie! I’m glad the information has proven useful. Good luck to you and your husband. Getting fit together is awesome!
Hi Matt, thanks again for a quick reply, i bought accelerade and am having it as a recovery drink. Accelerade has carbohydrate 21gm and protein 5 gm per scope and slim fast has carbo 30 and protien 10. but the real thing is the suger content is 20 gm in Accelerade and 22 in slim fast isint it too high for a recovery drink?
Also today i felt v tired while doing my day 5 routine of arms and legs, a little irritable and nauseous. there after i was unable to do a continuation of 16 min of ab ripper X which i did it in evening. Is that ok, and what should i do to prevent what happened today morning.
Great! It’s not too much. If you look at the label on the official P90X Recovery Drink, those numbers are even higher (nearly twice). However, the Slimfast doesn’t have the proper ratio, so it’s good you went with Accelerade.
Getting tired during a workout isn’t uncommon; especially during the first couple weeks. However, I suggest you ensure that you are getting at least 7.5 hours of sleep, drinking the recommended amount of water prior to your workout (and throughout the day), and do not eat protein just prior to working out (not within 1.5 hours if possible). Protein before a workout will make your workout a train wreck. Your body will work so hard trying to process the protein, that you simply cannot perform well.
If none of the above applied in this case, see what happens tomorrow. If it gets worse, take a day off. You may be coming down with a cold or flu. If you suspect that, stop your workout until you recover from the sickness. Otherwise, it may have just been an off day.
Thank you Matt for the reply. Another quick question what about the fact if i have the slimfast shake after the p90x routine will it suffice to the recovery drink .
Hi again. You’re welcome. I’d need to see the nutritional information for the Slimfast shake you’re referring to answer that. However, you can verify for yourself. Check the total carbohydrates and the protein values on the back of the product packaging. If the carbs are 4 times the amount of protein (both in grams), then it will suffice just fine (e.g. 20g of total carbs to 5g of protein).
You need a 4:1 ratio of carbs to protein to get a proper recovery drink.
hi ,
i just began my p90x this sat, and i was thinking if the recovery drink is absolutely necessary. Is there anything else which we can have istead of the protein bars and the recovery drink.
I am doing the lean routine and want to loose weight.
Hello and congratulations on beginning P90X!
A recovery drink just after a workout is very necessary to make sure that your muscles recover from all the strain you put them through with each workout. Any other recovery drink throughout your day is optional. You can always use Accelerade instead of the more expensive P90X Recovery Drink.
Likewise, use your best judgment on the protein bars. Just be sure you ingest enough protein required by the diet. It is really hard to eat enough “food protein” in phases 1 and 2. Therefore, you will need a supplement of some type. The cheaper alternative to protein bars is a protein shake. You can get a big bucket of chocolate-flavored (or many other flavors) whey protein for a reasonable price. Drink the shakes between meals or with meals that do not have much protein in them.
Good luck!
I have a few questions. I am starting the p90x on Monday, but I am starting with the cardio one for the first 90 days then going to the classic.
Q1. Should I go with the same meal plan or should I lessen anything in my diet.
Q2. With the exact meals they have, should I eat the breakfast portion prior to or after my workout. I know while I was in the military I never ate prior to PT.
Q3. When I complete the first 90 day workout it says to rest for two weeks. Does that mean no running or any type of exercise for two weeks for a reason. Would it hurt to exercise during these two weeks.
Q4. My weakness is coka cola. I usually drink atleast a six pack a day. Would it totally set me back if I drank one or two a day, and if not, when would be the best time to drink them…I’m not sure ill make it without my soda. Ha.
Hi Amanda,
I think you should stick with the diet plan that is laid out in the P90X books. They do not differ the diet itself based on the workout plan you choose. Make sure you’ve followed the guidelines to determine your level. I know it seems like a lot of calories, but it really is necessary or you’ll lose muscle instead of gaining it. So, be sure you eat enough. On the other hand, if you are not seeing results after a week, try adjusting your caloric intake (possibly lower) for the next week and see if that makes the difference. I would only adjust by 100 calories each week, and would stay consistent that whole week to gauge the results properly.
Regardless of when you workout, be sure you do not eat a meal within 90 minutes before your workout. Your military memory serves well. Similarly, do not eat your meal within about 60 minutes after your workout. Digesting all that food will definitely impact your workout results. In the case of eating too soon before your workout, you will likely tank and not finish your exercises. Too soon after and you will undo your recovery drink. On that note, be sure to drink your recovery drink as soon as you finish your workout. Ideally, you shouldn’t eat for 45 minutes after you finish a recovery drink.
If you do workout after your 90 days, try to go easy. Your body will need a good bit of recovering to break the previous trends. This is especially true if you do not take a break day each week during your 90-day workout. To be clear, it won’t hurt to exercise during those 2 weeks, but try to keep it minimal. Simple cardio-only (not Cardio-X) is a good idea for lighter workouts.
Your weakness is not uncommon. Consider switching to diet soda or Coke Zero (with Splenda). If you’re leery of artificial sweeteners, you’re out of luck until a stevia-based soda comes to market. The carb calories of even a couple sodas a day will definitely throw off your diet. This is most critical during phase 1; which implies going cold-turkey. There is no room for sugar carbs during the first phase. You may want to try weening yourself off “the juice” over a couple weeks before starting P90X if this is a deal-breaker.
Good luck and have fun!
Hi Matt,
Because of changes to my schedule,I haven’t had time to exercise much lately. I just shifted some things around and I’m restarting P90X. This time, I have to exercise in the morning, it’s great, but I have a few questions about working out early.
The following is my schedule surrounding P90X:
*Go to sleep at 11:00 pm., Wake up at 7:00 am.
*7:00-7:10 EAT:one piece of toast with jam, half an apple, small glass of juice, 8oz of Water
*7:10-7:30 Let the food start digesting
*7:30-9:00 P90X workout of the day
*9:00-10:00 DRINK: 2 scoops of Accelerade and lots of water.
*10:00 EAT: 6 egg whites, 3oz of tuna, 1.5oz of cheese, one piece of dry toast, 12oz water, vitamin.
I go to work at 9:30 and eat breakfast there, that’s why I don’t eat first, wait a wile, and then work out.
So, here are my questions/concerns… is this a good schedule?
-Am I eating breakfast too late? Is that bad?
-Am I giving my pre-workout carbs enough time to do their job? (only abt. 20 min)
-I get hungry during and after my workout, but I don’t want eat to much before my work out and feel heavy, or right after my work out and throw off the 4:1 carb:protein ratio. I can deal with the hunger until I eat breakfast at 10:00, it really doesn’t bother me, but is that healthy for my body to be hungry that long?
-Also, my water intake pre-work out is only about 8oz… this is much lower than the program recommends. However, I drink enough water daily. Is this something I need to be concerned about.
Your answers to my past questions have been extremely helpful and appreciated. I would be grateful for any thoughts, information, or advice you have to give…
Thanks.
Tyler
Hi Tyler,
Morning exercising can be challenging, but it sounds like you have a good schedule going considering. Carbs kick up quickly, so I think the 20 minutes of digesting is fine. Eating a later breakfast is fine. Your hunger during the workout is definitely due to the less food in your system at that point. That’s not necessarily bad though. You can always try to adjust your first mini-meal with a tiny bit more food (not much protein though or you’ll tank quickly) and see how you react. If you are too hungry, you will start dragging during that workout. Therefore, if you are maintaining proper energy during the workout, I’d say your hunger is fine. The apple has a bit of fiber (with the skin) to help some of the carbs last longer during your workout. It sounds like a good mix. The key is to listen to your body; which brings me to your hydration concerns.
Your water intake pre-workout is more than 8 oz. Remember, the juice in the glass and the apple probably adds another cup (8oz) or so. However, the important thing to note about your hydration is how your body is reacting to the workout. Here are some questions to consider the next time you workout:
If you pay close attention to the signals your body sends, you should be able to adjust your food and water intake before and during the workout. However, in my opinion it sounds like you have a pretty decent morning schedule going.
Good luck with your program! My wife and I are trying Tony’s latest program and I hope to report on that one in the next month or so.
-Matt
I am a 40 year old woman in pretty good shape. I will be starting P90X next week and need to get a good vitamin. A lot of vitamins out there offer fat burning etc. etc., but my main goal is to tone — I’m 5’9: 135 lbs. Can you suggest a good vitamin for me?
Thanks!
Hi Julie,
I would say your best bet is to get a multivitamin that is formulated for active women. My wife had good success with the GNC Women’s Ultra Mega Active Multivitamin. I recommend you steer clear of vitamins that tout fat-burning formulas.
Good luck next week and stick to it!
I am starting the P90x system in the next few days– as soon as i get all my supplies and supplements in order. I am wondering if I could supplement a protein bar with a protein shake? Is there a different between the bar versus the shake? I normally use gold standard whey, which i have a large bottle. I do not want to spend the extra money on bars (nor do I know which bar to purchase since I choose not to buy the ones offered by P90x). Your advice will be greatly appreciated.
Thanks!
You can certainly substitute a protein shake for the protein bar. In fact, most bars have more sugars that will add a few carbs to your diet. That’s really the only difference. Go for the shakes if you prefer; they are cheaper but less convenient than bars. If you are looking for a good protein bar, I have always liked Clif Builder’s bars.
Another very good bar also controls the amount of carbs, making it very comparable to shakes. It is EAS’ AdvantEdge Carb Control bars. I’ve actually been eating these a bit lately.
Good luck with your commitment to health!
I agree with the first comment. My whole purpose in doing p90X is to lower my cholesterol, and the recovery drink has 30 grams per serving. I need to strictly monitor my cholesterol so I can qualify for a new life insurance policy at the lowest premium possible. I was denied the best rate last time due to a high chol/hdl ratio of 5.7. I’m tracking my results at: http://www.insuranceblogbychris.com/lower-cholesterol-using-p90x-program
Can you please comment on the cholesterol in the recovery drink? Thanks.
Hi Chris,
First, please be aware that the P90X Recovery Drink only has 30 milligrams (mg). Normally, the typical limit per day is around 300 mg. You will not be able to find a recovery drink, or a protein powder, that is based on whey that does not have some cholesterol. Find out your daily limit from your physician and do the math on everything you eat. You need cholesterol; you just need to know the right foods that your body processes into HDL. Do not avoid cholesterol completely. Lowering your total cholesterol will not do alone. You must get your HDL.
Another tip I can offer is to eat plenty of raw red onions, walnuts/almonds, fish/omega-3, olive oil, and more. These foods lower the bad cholesterol (LDL) while raising the good cholesterol (HDL). Oatmeal and whole grains are other great foods to help, but are off limits for a good month or two on this program. Unfortunately, food labels do not tell you about the HDL vs. LDL or how certain foods counteract the LDL. My point here is, when you see cholesterol on a food label, it cannot be broken down accurately into the HDL and LDL (unlike how carbohydrates can be broken down into the sub-categories). It’s all about how your body processes the total cholesterol. The above foods are proven to be processed by nearly all of us for the better. In addition, plant sterols block LDL cholesterol; effectively, reducing LDL by more than 10% in many foods that are fortified with them.
If you just cannot get over the fact that whey contains cholesterol, I suggest you find a recovery drink and a protein powder that is vegan (pea protein or rice protein comes to mind here). The link I offer for pea protein is for a protein powder. I do not know of a recovery drink yet that uses pea protein for the 1 part protein in the 4:1 ratio. However, you can always make your own. Just use pea protein mixed with enough fruit to get the ratio of carbs (fructose in this case) to 4 times that of the pea protein you use.
Please, let me know if this is not enough information to get you started. I have enough information to make another post on this topic alone, so look out for that in the near future.
Hi Matt,
I have a couple questions about protein today.
1) In your article about creatine, you mentioned that it should be ingested soon after being mixed into a liquid. Is this at all the case with Protein or protein powders? I ask this because I am not a morning person… but i have to be at work by 6:30 am. It makes my life a lot easier if I make breakfast (and sometimes lunch too) the night before and let it sit in the fridge all night. If I scramble my egg whites and eat them many hours later, does that lessen the protein value? If I mix a protein powder shake and don’t drink it for hours… same question? In the same vein, If I mix my accelerade recovery drink the night before and don’t drink it for hours will it lose value?
2)This next question series, I realize, doesn’t have a simple cut ‘n’ dried answer because it varies from person to person.
*How much protein should I eat at one time?
*How long should I wait before ingesting more protein?
*Food protein vs. shake/bar protein?
*If I eat food protein and synthetic protein at the same time, will the synthetic protein get used at all?
I’ve heard/read so many conflicting opinions on this subject that I’m not sure what to believe. One view I hear often is that the average body can only “absorb and/or utilize” 20-30 grams of protein every two hours. However, I’ve also heard that your body can take as much protein as you can give it, as long as you drink enough water (that doesn’t really make sense to me). I would love to hear as much information and advice on this topic as you can give!
Thanks, Tyler
Hi Tyler,
Great questions! You inspired me to write another article dedicated to protein. Let me know if you still have any questions.
Good luck with your endeavors.
Hi Matt, just getting started and you’re right about having trouble getting all of the protein required in the plan. It would be easy if I could do two really large meals, but my understanding is that wouldn’t have the same effect. My question is do you have any ideas/suggestions for a person who is lactose intolerant to reach the daily intake required for the plan. I guess I could go the SoyMilk route, but not really that tasty….
Hi Jim,
I suggest that you find a substitute for the whey protein that is often recommended. I highly suggest that you consider using pea protein powder. You can mix it into lots of things to create shakes, or use an unflavored variant to mix into just about anything to boost the protein level. Don’t let the name throw you; pea protein is an excellent alternative that I am considering switching to permanently.
Good luck!
-Matt
Hello,
I am a semi-vegan who have been using P90X/Plus for the past seven months. I have been wary of using P90X Peak Recovery Formula due to its ingredients. I also am not a huge fan of cholestrol; the P90X formula having the 30 grams per serving of cholesterol. Instead, I have been using Brendan Blazier’s vegan Vega formula based on the serving of zero cholesterol. I see a bit of an improvement on building lean muscles. I know if I use P90X formula, the effect will be building more muscle mass. I know with rigorous exercising and healthy vegetarian meals, the cholesterol intake will be under control, but I am not too sure. I am still researching and being open-minded till I make a decision whether I will use P90X formula. Your feedback would be appreciated.
Thanks,
Ricky
Hi Ricky,
I understand. The desire to remain mostly vegan is more challenging. It is especially difficult when on an extreme workout plan, like P90X. The hardest thing for most is to ingest enough protein without resorting to meat. The good news is, there are now alternatives. For example, you can use pea protein as a pure vegan protein source.
Your concern regarding the recovery drink leads to alternatives such as Accelerade and Endurox. For example, Accelerade has 20mg of cholesterol for a similar serving (only 10mg for the serving size suggested by Accelerade). It’s not perfect, but it is better. One thing to note is Accelerade suggests a serving size that is half that of both P90X’s drink and Endurox R4. Of course, you sacrifice things like L-glutamine and and creatine with Accelerade, but it is cheaper and has less impurities than the P90X formula. Endurox R4 has the same cholesterol as the P90X recovery formula and does not have the creatine.
Regardless the cholesterol is there as a result of the whey protein used in these recovery drinks. Since whey derives from dairy, your bound to get some in there. You could try to find a recovery drink that substitutes pea protein over the whey. I have not come across one yet, but I have not researched the matter either. Personally, I always recommend Accelerade to people. If you want the added benefits of L-glutamine and/or creatine, you can always take supplements. This is also a part of the reason Acclerade is cheaper than the rest.
Check out my other articles, “What Muscle Recovery Drink Should I Use?“, “Creatine“, and “P90X: The What, When and Why of Supplements“. As a working vegan, creatine may be something you should look into. Your body will naturally be short on supply due to the lack of meat in your diet. Just be aware of the facts, as pointed out in my article.
Good luck,
-Matt
Hi
I am starting the P90X phase 1 on Monday. I am trying to maintain a tight schedule. I am a full time student and I need to manage my time in order to get everything done within the day. I want to workout first thing in the morning around 6am than eat breakfast and get ready for school, and be out the house by 815am. However, I am concerned about taking the recovery drink and eating breakfast in that close of a time range. Is it allowed for me to take the recovery drink with breakfast or is that too much calorie intake at once? I am following P90X nutrition plan.
Hi Candace,
Taking the recovery drink with breakfast isn’t a concern with regards to your caloric intake. The issue is; will you be counteracting the 4:1 ratio of the recovery drink by ingesting other carbs and proteins with your breakfast? You will likely not be eating any carbs with your breakfast during phase 1, but protein is a different story.
If you ingest protein with your breakfast, it will tip the scale of the 4:1, carb to protein, ratio of the recovery drink. Likewise, if you did eat carbs (phase 2 or 3), it would tip the scale in that direction. Ideally, you want to wait about 60-90 minutes after the recovery drink before taking in more sustenance. I’ve never been able to wait that long, due to my schedule. I think you would be safe if you could wait 30 minutes before eating after you finish your recovery drink. However, I have had my recovery drink with food before. Sometimes, you just have to do it.
Wait as long as your schedule allows after you drink the recovery drink before eating breakfast. If 30, or more, minutes is not realistic, try drinking it with your breakfast and be very aware of the results. Keep a quick log about how sore you are each day and if you are able to perform the workout that day at your best capacity. If you are really sore and/or you just cannot perform to your fullest on subsequent workouts, the recovery drink is not being allowed to do its job.
Good luck with P90X and have some fun!
Matt,
I am kind of short on cash at the moment (after buying the p90x, pull-up bar, and resistance bands) and can probably only afford the Accelerade at the moment.
Are there any major downfalls by not taking the Mega Men Sport Vitamins or Pro Performance Whey Protein? Or at least, not taking them right away?
Thanks,
John
Hi John,
I completely understand your plight. If you eat like you should, I suspect you can go without the vitamins for a little while. You’ll want to add them in when you can though. I would probably go for the whey protein instead of the recovery drink. You will likely be pretty sore the first week or two without a recovery drink, but you will adjust. I think the protein is more important. Without it, you cannot build muscle appropriately; you’ll just be wearing down your muscle instead. GNC’s whey protein is very affordable; especially, if you put out for the 5-gallon bucket.
Of course, if you can actually eat enough protein during phase 1, then forgo the whey for the recovery drink. It is nearly impossible to eat enough protein by food in phase 1. With the whey protein, you should be able to keep up. Then, in phase 2 and 3, you should be able to eat enough protein that you can drop the whey.
Good luck and have fun!
Hi Matt,
With the protein, in the diet it states to take it with food, do I have to or can i drink it with my food. One weird question, what else can I drink with food. I drink a lot of water, NO SODA,and some water down juice because the sugar. Any ideas of what else I can drink. Last question, if I run out of recovery drink do i miss out if i don’t take after a work out.
Thanks for your time and help!
Jef
Hi Jef,
You can drink a protein shake with your food. I also drink the shakes by themselves as a small “snack” or other “meal”. You can drink some diet-type drinks; drinks without sugar. If you use a sweetener, I recommend using one of the herbal ones, like a stevia product or a truvia product.
You will miss out some if you workout without a recovery drink. A 4:1 ratio carbs:protein drink helps repair your muscles within the critical 1-hour window just after a hard workout. With it, you will feel less sore after and will be able to workout the next day at your full potential. Without a recovery drink, the soreness can really wear on you, but more importantly, you will generally not be able to put forth the amount of effort necessary to get an optimal workout in the following day(s).
Good luck!
-Matt
Hello,
My girlfriend and I are starting P90X on monday and are looking forward to it. I have one question. With my work schedule, the best time for me to work out would be first thing in the morning. Is this OK? I have been struggling how to put my day together. Any insight would be greatly appreciated.
Thanks,
Matt
Hi Matt,
I’m glad to hear the two of you are starting P90X. Working out in the morning is perfectly fine! Take extra care to not skip any of the warm-up exercises that Tony has you do in each video. You will even hear him talk about morning exercisers in one of the videos. Many people do P90X first thing in the morning, so go for it. Have fun!
Matt,
Thanks so much for answering my questions… it helped a lot!
Today is my third day of P90X… WOW! I have all the supplements you recommended:
-GNC Mega Men Sport Vitamin (Yes… it makes you go BRIGHT yellow)
-GNC Pro Performance Whey Protein (Way cheaper, Tastes AWESOME)
-Accelerade (I tried Fruit Punch… it tastes alright, I want to try lemonaid)
Question: I only take one vitamin a day in the morning when I eat. I just read your article on P90X supplements When/Why (Great article by the way). I was a little confused about one thing… Should I take two vitamins a day (Morning and night)? Or is one a day, in the morning with food, sufficient?
Question: I’m still looking for a protein bar that’s right for me. I found one at Costco by “Premier Nutrition” I’ll list the nutrition facts:
-1 bar 72g
-Calories 280 (Fat cal. 70)
-Total Fat 7g (Sat Fat 3.5g) (Trans Fat 0)
-Cholesterol 10mg
-Sodium 420mg
-Potassium 190mg
-Total Carbs. 23g (much lower than the P90X bar or Power Bars)
-Dietary Fiber 1g
-Sugars 8g
-Protein 30g (higher than any other bar I’ve seen)
-Vitamin/Minerals: A 2%, Calcium 8%, Iron 15%, Phosphorus 20%
It was about $20 for 24 bars… They don’t taste as good as a lot of other bars, but they still taste good (at least to me). What do you think? How do these bars stack up against others in your opinion? Pros/Cons? How compatible are they with P90X? I personally don’t mind sacrificing some flavor for a better price and more protein.
Thanks for your research and experience,
Tyler
Hi Tyler,
Hehe, wow is right! I’m glad the supplements are working out for you. The Mega Men Sport vitamins instruct you to take 2 tablets a day with food (I take both of mine in the morning). All the nutritional numbers on the back are for 2 tablets; if you choose to take 1 tablet, the numbers are halved. It depends on what you are eating throughout the day, but I err on the side of unknowing; thus, I take both just in case. The body will reject what it doesn’t use without issue; so long as you don’t take 4 or 5 of the things (then you could be in trouble). Some people can get away with just 1 a day though. You can try just one and pay close attention to your body to spot any deficiencies (e.g. dark circles under your eyes is a lack of iron).
I’m a fan of reduced sugar in a protein bar, since protein is what we’re after with a bar. The stats on the one you listed is pretty darn good. It’s a little high on sodium, but if you do not eat much sodium the rest of the day, you’ll be fine. You can also counteract the sodium with potassium. About half of the sodium in that bar is counteracted by the potassium it contains (not too shabby). 30g of protein is awesome and the price is pretty cheap. I’d say go for it!
Good luck!
Hey Matt,
Thanks for answering my question before helped me narrowed it down I am in the 2nd week of Phase 1. I wanted to know how much protein is needed throughout the day or following the diet does the job? and also I found a great product to help mix with Accelerade its Xtend has the essential amino acids to help rebuild muscles (http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?fromCatId=cat10277&id=S2-1004) I asked the employee at the shop and he recommend to take this because he is a nutritionist and a personal trainer. Anyways I am confused on how much protein to consume throughout the day and I am following the Fat Shredder plan. I hope you can help me Thanks a lot.
Hi Parth,
Thanks for the tip with Xtend. I will definitely look into that. The “Fat Shredder” actually refers to phase 1 of the diet. There are 2 approaches you can take for each phase; the portion approach and the meal plan approach.
If you are following the portion approach, eating the correct number of the proteins listed and your protein bar for the day is sufficient. For example, if you are a level 2, you need to eat 7 portions of protein plus a protein bar. That’s approximately 700 calories of protein in addition to your bar.
If you are on the meal plan approach, just follow the meals each day (or as close as you possibly can) and you will get enough protein.
Hey Matt,
It’s me Tyler again, a couple more quick questions: What are your thoughts on Gatorade/Poweraid and other electrolite drinks? Should they be used with P90X, if so how/when/how often? Positives/Negitives?
I’m sure my questions are very elementary… like I said before, I’m new at this.
Thanks for your input,
Tyler
Hi again, Tyler.
Electrolyte drinks primarily give you sugar, sodium and potassium. I would say stick with your 4:1 recovery drink of choice instead of electrolyte drinks. If you want to drink these, keep it to a minimum and try to avoid them altogether in phase 1 of P90X due to the carbs they add to your diet. In my daily life, I have continued to use the recovery drink even when I am not on an intense workout plan. For example, I drink my recovery drink after cutting the grass and doing all the yard work. So, I have chosen to replace electrolyte drinks with a recovery drink instead.
However, there is nothing wrong with these drinks. Just try to be careful with the sugar intake during P90X.
Hello Matt,
Great blog sir. I feel clear on the supplements, however I have a question. I am currently a student at a martial arts school. Our workouts are 1 hour in leangth and are very intense for that time period, with workouts consiting of MMA conditioning techniques. I intend to train P90x in the morning and my martial arts training will be in the evenings 6-7p 3 times per week.. Quite frankly; can one train (given the proper discipline & resolve) a program as intense as P90x AND continue to workout and participate in other high intensity activities or workouts? It isn’t my aim to do two-a-days for the sake of ego, but I do not want to fall behind on my martial arts training, nor negate the effects of P90x, by interfering with recovery time. You input is greatly appreciated.
Thank you,
JP
Hi JP,
Thanks! You can do both workouts successfully and safely. Take a look at the “Doubles” workout plan in your P90X Fitness Guide. It is much like the “Classic” plan but adds extra cardio training into your daily workouts as a secondary exercise. I suggest you follow the “Classic” or “Lean” plan while also continuing your martial arts training. This will be really close to the “Double” plan, but will allow you to substitute the extra cardio with martial arts.
It will be more intense than the “Doubles” plan, but it can be done. Feel free to have a recovery drink after both of your daily workouts too. In addition, be absolutely sure that you hit your caloric goal each day. This will require ingesting a lot of food and protein shakes. If you calculate your level at Level I, definitely bump up to Level II. If you are a Level II, consider moving up to Level III if you are near the high end of Level II’s energy calculations. P90X has you add 600 calories in for its daily workout requirement. I would think about making that more like 800 calories to burn with your goals. This is why I say you may end up in the next level. It’s something to consider, because you will be burning calories like a furnace; you’ll need the fuel.
You may also want to consider adding some creatine supplement to your diet in order to maintain the appropriate energy you will need to accomplish your goals. Use your own judgment on this point. Some people are leery of creatine, but so far, no side effects have been discovered. I recommend you read my article on creatine for more information.
Good luck! If you pull this off, you will be one granite-cut masterpiece.
Matt,
WOW! Thanks so much for all your research! I just ordered P90X yesterday and can’t wait to get started! I must say, I was extreamly confused about all the different supplies and supliments (as I have never done anything like this before)… your breakdown of all the supliment/equipment opptions really helped my confidence in starting this program.
Question: I dont have work-out bands but I have a dumbell set… I’m I missing out?
Question: I’ve had my dumbell set for 4 years now, It is the adjustable kind (thus more time consuming)… Can I get by with it, or should I invest in one of the sets you recomended… I’d like to save as much cash as I can… But if it would make a huge difference it would probably be worth it.
Question: what do you think about power bars? The chocolate ones have 8 grams of protien… are there better alternatives?
Thanks, Tyler
Hi Tyler,
I’m glad this site has helped you with your decision-making to get more fit. Dumbbells are just as effective as resistance bands. Many people prefer them over the bands, so go forward with them and you’ll do just fine.
Honestly, a little break between exercises to swap out the weights on your dumbbells may be ideal. If it becomes problematic, just get another set of the bars. You can then have multiple sets of them on standby with different weights. Just make sure the new set of bars you get are compatible with the plates you already have.
PowerBars are very good. However, you should look into the PowerBar Protein Plus product instead. It has 3 times the amount of protein. There is even a reduced sugar version. I am also a big fan of the Clif Builder’s Bar, which has similar nutrition and can be found in some grocery stores. Try some of them out and find the one you like most. Just try to find protein bars with 20 or more grams of protein in them for best use and as a valid substitute for the P90X Protein Bar.
Thanks for the quick response Matt. I’ve read on numerous websites now that one of the major factors of the success of P90x in making you “gain lean muscle” or whatever they always say is the fact that the P90x supplements contain creatine (I assume it’s the recovery drink?). I read somewhere that Accelerade doesn’t so I’m just wondering if you or anyone else here thinks/knows how big of a difference adding creatine makes. My wife was shocked when she heard I was thinking of using it as a supplement and she said it was like a steroid (although I know now that that’s not true)….some people still seem to think that creatine is bad and dangerous. What’s your take on this?
Hi Bjorn,
The P90X Results and Recovery Formula does contain creatine. Although, I think the better ingredient is the L-glutamine it also has. You are correct, Accelerade does not have either of these ingredients. It is the cheaper alternative, and it does what it is supposed to do; provide you with the 4:1 ratio of carbs to protein.
You and your wife should both read more about creatine first and decide for yourselves if it is for you. It is not like a steroid however; it is a naturally occurring amino acid. Like many other things that we take in supplementation, there may be side effects that have yet to be uncovered. Currently, none have been discovered.
Feel free to read my article on creatine for more information.
Hi Matt,
I found your blog very interesting and helpful I just want a clear answer on how and when to use the whey protein and the recovery drink that you prefer, or do i just need to get accelerade. Also I have found a product called Isopure (http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=NP-1098) which is very rich in protein and it has no carbs. When would this be used during the workouts. To make it short I just want your opinion on what I should use because I am a little confused on what I should be using. So i just want a final say on what supplements to use for vitamins, proteins and or recovery drink.
Thanks,
Parth
Hi Parth,
Thanks! I understand and will try to be brief but thorough in my answer. That is a really nice protein blend you found. It is really packed with protein and it has the coveted L-glutamine. The only thing that may push some people away is, it contains sucralose (the same stuff Splenda is made from). This really depends on you, but some people really shy away from artificial sweeteners altogether. The Isopure does look like a great formula though.
Please, read my article, P90X: The What, When and Why of Supplements. It answers all of your questions and more.
Thanks for great questions and good luck!
Hi Matt,
This seems like a great site. I’m gonna start the P90x on Monday and I haven’t ordered any of the supplements from beachbody.com yet so needless to say I’m not gonna get them in time for day 1. So, I need to go to GNC or a similar store, can you recommend a substitute for the P90x Performance Protein Bars and P90x Peak Health Formula?
Thanks,
Bjorn
Hi Bjorn,
I’m glad to hear you are going to start P90X soon. I have found that Clif Builder’s Bars are an excellent replacement for the P90X protein bars. You can even find these in some grocery stores or on Amazon.com’s food store.
The Peak Health Formula has a bunch of goodies in it. I have had much success with GNC’s Sport edition multi-vitamin. I personally use the GNC brand Mega Men’s Sport multi-vitamin formula. You can’t really miss this one when you walk into a GNC. Just in case you do though, ask a store associate and you’ll be ready to purchase in no time.
These are both really good options for P90X replacements that are quite affordable for most of us.
Matt, thanks for your comment I still havent bought a recovery drink yet but I have narrowed it down. Sorry about you injury I think about it everyday that it will happen to me due to my weak ankles. The two products are still accelerade and endurox r4, Ill probably go with endurox r4 being that it closely fits p90x recovery drink the best and in the big jugs its seven dollars more, earlier you mention that you didn’t think that it was for workouts that last a hour, but from my research I have found that it is formulate for those kind of workouts. The endurox restore is for workouts under a hour. I did find out that they make a ACCELERADE HYDRO so that might be something you maybe interested in. It cuts out the calories and sugars. With two scoops it still give you a 4:1 ratio (calories 120, fat 0g, Carbs 20g, sugars 16g, and 5g protein) serving 50, 25 with two scoops and priced at 39.99. Matt just one last question at the end of the videos is the ab ripper x are you suppose to them after the hour workout or later that day cause both say you should drink the recovery drink after both. So just drink after both or both times if you do the workout a.m. and ab rip p.m.?
Hi again Ken. Thanks for the concern. I have bad ankles too and injured one further while moving heavy furniture a couple years ago. My more recent injury is actually “Jumper’s Knee”. Can you guess how I managed that one? Over the past couple years, sports medicine gurus have seen a surge in injuries from people on the P90X workout. The lesson to learn is, listen to your body. Push your will to its extents, but do not do the same with your body. Be most careful when you are the most tired.
I have seen the Accelerade Hydro. It uses dextrose (corn sugar; a simple sugar) and fructose (fruit sugar) instead of sucrose (cane sugar) to get the sugar carbohydrates. In addition, the Hydro uses sucralose (what Splenda is made from) to give more sweetness than the dextrose offers. As far as the total numbers, the Hydro lets you have smaller doses; it’s like a half-scoop of the regular Accelerade.
Ab Ripper X is to be performed whenever it suits you. You can do it in the morning and the workout in the evening, you can do the inverse, or you can perform both the workout and Ab Ripper X back-to-back. If you do them separately, you can have a recovery drink after each (although, I would recommend a smaller drink after just Ab Ripper X). If you perform them one after the other, you should only have 1 recovery drink.
I found that what worked best for me and my schedule was to do both together in the evening. However, I did better with Ab Ripper X first, followed by my main workout. It’s ultimately up to you though.
Hi matt,
I have been going threw all the comments over the alternate recovery drink and in the main description you post accelerade as a alternative to p90x recovery drink and you say you go with a L-glutamine mix. Is that cause the accelerade doesn’t have that. I would like to buy a recovery drink today (7/15/09) but can decide on the accelerade or body fortress L-glutamine at wal-mart. Does the L-glutamine have the 4:1 ratio everyone is looking for? Please email back as soon as you can. Thank you for your time.
Hi Ken,
Accelerade does not have the L-glutamine ingredient. The P90X recovery drink does have it, so if you want something as close to their drink as possible, get something L-glutamine in it too. Just make sure that the amount of carbs is 4x the amount of protein (in grams) on the back label of whatever you end up purchasing. An example would be 20g of carbohydrates and 5g of protein.
It’s up to you on the L-glutamine. Recovery drinks with it do have an added benefit, but they are notoriously more expensive than other variants; like Accelerade. Good luck!
Matt -
Have you ever looked at another Recovery Drink option, Endurox R4? It seems to be more inline with the P90x recovery drink. Just curious to see if you thought about this one too. Also, do you take a recovery drink after every workout? Sometimes after Yoga X I don’t think it is necessary, just wondering what others thought about it as well. Also, do you think it matters when you take the recovery drink relative to your dinner meal and bedtime? I work out from 5:30 – 7 PM. Then recovery drink immediaately after the workout so from 7 – 7:15 PM, but then I am not hungry usually for dinner till about 8:30 – 9 PM. So then I eat dinner, but then I feel like all of that food is being stored as fat, since I go to bed about 10:30 PM. Any suggestions?
Hi Rey,
I have looked at several recovery drinks as alternatives to the P90X one. It turns out that Endurox R4 is a little closer to the P90X version. The key to this distinction is the L-glutamine. That’s the “special ingredient” used in the P90X Recovery formula and is in Endurox R4 as well. In addition, Endurox R4′s serving size is more than Accelerade‘s. The serving suggestion is closer to P90X as well. I think this is mainly due to the fact that it is designed for workouts that extend the 1-hour mark (which P90X workouts usually do). The Endurox Recovery product is geared towards workouts less than an hour.
Of course, you can always take 2 servings of Accelerade to achieve similar results with the others. I usually take 1.5 to 2 times the serving suggestion of Accelerade after a P90X workout, but stick to the actual serving size for lesser workouts (even after 2 hours of yard work). With that said, the biggest difference between the products is the L-glutamine. Accelerade does not have it. I talk more about glutamine in my article on muscle recovery drinks.
I find that Yoga X actually qualifies just as much for a recovery drink as the other exercises. Extreme yoga taxes your muscles in different ways through isometric strengthening. You are holding your muscles in flexed positions for extended periods of time and you can definitely use a muscle recovery drink afterward. The best question to ask yourself is, “Am I sore the day after ‘Exercise X’?” If you are, use the recovery drink. If the next day is tough, especially the next day’s workout, you need the recovery drink after yesterday’s workout in the future.
I definitely try to avoid eating within 30-45 minutes of my recovery drink. If you eat soon after your recovery drink (or with it), you are counteracting that balance of 4:1 carbs to protein. Dinner close to bedtime is a problem. Ideally, you should have at least 3 hours between a big meal and bedtime. It is tough with our schedules though and we (my wife and I) struggled with this for a while. The best thing to do is eat your biggest meals for breakfast and lunch. Try to keep dinner light; make it the smallest meal you can. This often means that lunch is going to have to be huge. You can also increase your snacks or mini-meals between the others.
Lastly, remember that the body cannot store protein. Therefore, if you eat protein before bed, it will not store as fat. Carbs and fats are stored by the body, so avoid those before bed at all costs. This means, if you have to have a decent-sized meal close to bedtime, make it all, or mostly, protein.
Matt,
This is an awesome guide! My fiance and I are starting today and if I wouldn’t have stumbled on this site we would have been drinking protein shakes post workout. Now we’ll use the Accelerade. My question is what should be taken pre workout? Protein shake, snack, nothing? In previous workouts I was eating an orange and a cheese stick 30 minutes pre workout but was wondering if there was anything that would be more effective? Also, I guess it doesn’t matter when protein is consumed just as long as it is?
Thanks so much!
-Matt
Hi Matt,
Thanks! I am glad it helped. A protein shake post-workout would not be bad, but a 4:1 carbs:protein drink is much better. Pre-workout is a different story for protein. You really do not want to take in protein within 90 minutes pre-workout. You will tank during your workout; trust me on this one. My wife and I tested this theory and confirmed it to be true. We did not last 10 minutes into the workout before feeling like we just went through boot camp in a day. The body really has to work hard to break down all that protein and it just does not have anything left for a workout whilst digesting it all.
I really like the sound of an orange and cheese stick. The natural sugars will boost you and keep you going through the workout. Be sure the cheese stick is not too high in fat, or a result similar to the protein may occur. This is a good snack before workout though; especially, if it served you well in the past.
Protein consumption time is irrelevant, other than pre-workout. There are a couple of other rules to keep in mind though. Try not to consume more than 40-45g of the “synthetic protein” at a time (within 90-120 minutes of each other). For lack of a better label, I am using “synthetic” to represent all protein you consume from something other than natural foods (i.e. chicken, egg whites, soy, etc.). If you take in too much of that type of protein (i.e. whey protein shakes, protein bars, etc.) at once, it gets wasted as the body cannot process a huge amount together. This is especially critical in phase 1 because you’ll feel the need to really ingest the stuff to meet your minimum. However, feel free to pile down any natural protein you feel you can eat in meals. I was eating as much as 9oz (occasionally 12oz; that’s 3-4 protein portions) of chicken during some meals to get my quota. The body can process natural protein in bulk, so go for it.
Also, if I absolutely have to eat a snack closer to bedtime than I should, I resort to protein. My reasoning here is that the body cannot store protein in reserves, so you won’t be adding fat storage by eating and then going to bed if you stick with protein. This is a little-known trick to get you by in a pinch for a late-night hunger bout.
Good luck!
-Matt
My wife and I are starting this program, but we are unsure about something in the nutrition guide. On several days it will list food and then 1 tablespoon protein powder along with the food for that time of day. Do we just mix the powder in with the food? I know this question seems weird, but we wanted to make sure. Also, we are using whey protein for our protein shakes, would this work for a recovery drink as well, or is the accelerade better? Thanks in advance for any advice.
Hi Adam,
It’s not a weird question at all. You do not have to mix the protein powder in with your food. There are several types of protein powders out there. Some are meant for shakes with milk or plain water; others are practically taste-free and can be mixed in with any food you want to boost with protein. The ones for shakes, like your whey protein, usually have a sweet flavor and are not ideal for mixing with your food.
So, you can mix a non-flavored powder with your food, or just mix up another one of your shakes and drink it with your meal (i.e. lunch). Protein shakes are definitely not good for your recovery drink! While you do need some protein in your recovery drink, the key ingredient is carbohydrates. I know that may come as a shock, since you are to avoid carbs like the plague in phase 1. However, carbs are allowed, and expected, to be apart of your recovery drink. In fact, recovery drinks are designed around the 4:1 ratio principle. That’s 4 parts carbohydrates for every 1 part protein. The 4:1 ratio is key within 1 hour after an intense workout at “filling-in” those micro tears you caused your muscles to endure. A properly formulated recovery drink will prevent a bulk of the soreness you would normally feel the next day or so, and help you continue to workout each day.
My preferred recovery drink is definitely Accelerade. They have a ton of different flavors to suit your tastes and the ratio is a perfect match. It also helps that it is a cheaper alternative to the one sold under the P90X program.
Good luck to you and your wife!
Matt. Thanks for the info. That is a big help. One other thing that I am struggling with is that on these workouts I am getting hungry more often throughout the day. I am on the portion plan for the fat shredder so only one serving of carbs a day. I rarely get the 4 servings of veggies in (usually two servings/day). I have been eating lots of grilled/bbq chicken, tuna, and salad. I have a protein shake in the morning with fruit. I am really being disciplined because nutrition is not my strong point, but I have a feeling I am under eating because I want to cut the fat fast. I have seen results in the first 8 days but I am feeling my energy levels getting lower. Should I snack when I feel hungry, and if so what would be the best thing? or Should I just eat more at breakfast and lunch? Thanks again. That should be it for the questions. =)
Ben,
You are quite welcome. Hunger can be a problem when you start out. I found it extremely difficult to eat 2,400 calories each day when I was starting out. I eventually began tracking my caloric intake, in addition to the standard portion plan guidelines. I suspect you will find that you are coming up short on your calories if you keep track of your intake for a couple days.
You will want to eat a very healthy portion at breakfast and lunch, with less at dinner. Breakfast and lunch are perfect for stuffing down your protein requirements; even in the form of shakes. When you get to phases 2 and 3, you will still want to hold back the carbs during breakfast. I tried to save the majority of my carbs for lunch and some at dinner or for snacks.
Snacks are a great way to boost your calories (and energy) throughout the day. By all means, eat a snack when you are hungry! The only thing worse now for your body than over-eating is under-eating. You cannot let yourself go hungry during this type of intense workout plan. If you do, your body will start eating away at your muscle for fuel; not your fat. The only way to force it to pull from your fat is to build more muscle and hammer out that cardio. You can’t build the muscle without the food (especially protein), and a vicious cycle ensues when your body enters starvation-mode.
See if you can find snack-size bags of baby carrots at your grocery store. If you’re not into carrots, there are other snack-size portions of already prepared vegetables to choose from. You can even get protein bars that have veggies baked into them. It sounds nasty, but there are some very tasty ones out there that could boost your veggie count at the same time you use a bar portion.
Hey Matt,
I am on day 5 of the P90X. I had a question about recovery drinks. I usually get my workout in late after I put my son to bed. Around 8-9pm. I am trying out the chocolate milk thing because its cost effective. The kind I have has 3g of fat (0 sat.), 24g sugar, 1g dietary fiber, 27g carbs, and 2g protein / per serving. My questions are: Does this have to much suger? Does it have the 4:1 ratio?, How much should I drink? Also, is there a study that talks about the right brand of Chocolate milk is right for recovery? Someone told me I need lots of protein before bed. Should I ad protein to the choc. milk? My feeling is I am drinking the wrong thing. I don’t want to be wasting all these intense workouts. Should I go to something else? Thanks for your wisdom.
Hi Ben,
As is, your chocolate milk (or mix) is not 4:1. Judging by the amount of protein you are reporting, I would guess that you have a mix that you stir into milk. If that is the case, you have to add in the carbs and protein from your milk in order to properly determine the ratio. Go with a fat-free milk if at all possible. Determine the amount of milk you want to drink with the mix, and add both carbs and proteins together (milk has sugars in the form of lactose). Take the total carbs minus any fiber and divide it by the total protein to get a number close to 4. For example, I use a brand of milk that reports 12g of sugar carbs and 9g of protein for an 8 oz. serving. So, if I mixed in your chocolate mix with an 8 oz. cup of my milk, the result would have 38g of carbs (26g + 12g) and 11g of protein (2g + 9g). 38/11 equals 3.45. 3.45:1 is pretty close to 4:1.
Is it too much sugar? It’s not too much sugar for the ratio described above. In fact, a little more sugar would still work for the above scenario (about 6g more). I would say you are right on the money as far as quantity of each though. The official P90X Results and Recovery Formula has 39g of carbs and 10g of protein (check the ingredients PDF at the bottom of their page). With the example above, using my milk (Nature’s Promise fat-free milk), the numbers are practically identical.
Lots of protein before bed is a theory. However, your body has to work pretty hard to digest protein. You really shouldn’t eat much of anything without a couple hours of sleeping for that reason. Your body needs to rest, not work on breaking down food nutrients. However, if I am really hungry soon before bed, my rule is to eat protein without carbs or fat. Both of those (carbs and fat) get stored as fat when you are not actively burning them (like when you are sleeping). Protein, however, cannot be stored by your body. That’s the reason we need so much of it during P90X; the body can’t store it to use later.
Just remember, chocolate milk has milk and that is where the extra protein is. If you are using a chocolate mix, don’t forget to count the milk’s nutrients in the formula. If you have a pre-mixed chocolate milk (the kind you keep refrigerated), the numbers should already be included on the back. Just follow this formula to find the ratio: Carbohydrates (without fiber) / Protein. Look for a number very close to 4 as your result to get the 4:1 ratio necessary.
Good luck with your program!
…i’m in the process of starting the p90x and there’s so much information out there but i found your site and it’s been really helpful! not all the self or product promo crap that some of these sites post! i’ve found some other forums also that have great input by other people but this is the most down to earth one that i’ve found! keep up the great work mate! cheers!
Thanks, Rich! That means a lot. I really do try to relay the experiences with the P90X program (and others) that my wife and I have lived and breathed. I think that we could all use a little honesty about the life-long battle to become and stay fit.
Good luck with your battle and stay the course. It is definitely worth it.
Oh wow, thanks a lot Matt!!
It has helped me a bunch!
I have another question about the chocolate milk theory. If I were to take it as a recovery drink, would it be plausible to use it as a dairy serving as well? I’m going by the portion approach.
Much thanks for the advice! :]
That’s great! I’m glad it helped.
I can’t speak for Tony Horton or his nutritionist for the P90X program, but I am pretty certain that I would count it as a dairy serving too.
Hi there Matt, I’m not sure if you still check this blog but here I go..
I was wondering about the whole chocolate milk craze. Is it true? Drinking 1% chocolate milk is a good recovery drink? I’ve heard that it has the 4:1 ratio of carbs to protein. IF you have any knowledge about this would you mind sharing some information? And how much of the milk will I need to drink after a workout? OF course if you have no idea then thanks for looking over this.
Hi Kris,
I’m always watching out for new discussion. Check out my article on chocolate milk as a recovery drink.
Matt you said, “The first phase of P90X expects you to really put down the protein and lay off the carbs.” Does this mean that after the first phase I do not need to keep taking the protein powder supplement? I know that I will continue taking the recovery drink throughout the program, but I am just wondering about the protein.
Also could you talk more about the vitamin supplements. GNC has the Mega Men Sport Vitapak http://www.gnc.com/product/index.jsp?productId=3293809&cp=3418425. Is that what you are referring to or are you talking about a vitamin less extreme and less expensive?
Hi Johnny,
These are great questions. The protein powder is more than likely going to be something you need in phases 1 and 2. It’s just very difficult for most of us to eat enough chicken or other high protein foods to reach our P90X nutritional goal. I found it very easy to eat enough protein in phase 3 without a supplement. You probably won’t need too much extra from supplements in phase 2 either, but I did need some help. For me, phase 1 was impossible without the protein powder.
As for the vitamin supplements, I think you can save quite a bit of cash by getting just the Mega Men Sport variant that GNC offers. I do think that the Vitapak is excellent for travel, especially if you are flying. The packets are great for storage and carrying with you for a quick single serving of your vitamins in such scenarios. Also, the Vitapak does have the added benefit of glutamine, which I discuss briefly in my article on muscle recovery drinks. I stick with the standard “Sport” version and save a ton of money doing so (see below).
Sport Vitapak = $1.67/dose retail ($1.33/dose with Gold Card)
Sport = $0.20/dose retail ($0.16/dose with Gold Card)
Good luck with your program experience. I wish you all the gains you’re hoping for!
[...] progress which has has all the pre/post test info you can put in as well. My good friend Matt has a blog post about P90X that outlines all of the extras he bought for using the program. I ended up just purchasing basic [...]
[...] most important factor of any recovery drink, including P90X’s Recovery Drink, is the 4 to 1 ratio (4:1). 4 parts carbohydrates to 1 part protein taken within an [...]
Hey there,
I went to a GNC and asked for the closest equivalent to the P90X recovery drink, the gentlemen told me to go with MusleTech’s Nitro-Tech Hardcore, because it has some creatine, as does P90X’s Recovery Drink… just wanted to get some comments/suggestions on that product?
All the best,
Marc
Hi Marc,
Unfortunately, I do not have any experience with that particular product. However, I looked up the product online to see the nutritional information. Please, be aware that the Nitro-Tech Hardcore product is not a recovery drink (unless the product you have specifically says it is one). This product looks more like a replacement for the 3 times daily protein drink. Your recovery drink should have 4 parts carbohydrates and 1 part protein. This stuff is loaded with protein and barely any carbs. This will not be ideal for recovering after a hard workout. Use this product to get the extra protein you need throughout your day.
When I was planning to get a substitution recovery drink, I looked at the nutritional information on the back of P90X’s Recovery Drink (PDF document) as a reference. I suggest you compare the amounts of each vitamin, compound, etc. Also, check the exact order of the ingredients list. The order of ingredients implies their dominance in the overall makeup of the product. For example, P90X’s drink starts with fructose then whey protein. That’s exactly what I would expect for a 4:1 carbohydrate to protein recovery drink.
Check out my article on deciding on a recovery drink for more tips. You should note that the P90X drink has both creatine and glutamine. I regard glutamine much higher in its ability to recovery muscles after a workout myself. So, if you want to find a replacement drink with closely matching ingredients, I would focus more on the glutamine. I choose Accelerade for my recovery drink substitute. They have it at GNC. You may want to clarify with the GNC rep. that you were looking for a recovery drink, not a protein enhancement supplement.
Good luck and best wishes on your training!