Maximize your Results

I get some questions regularly about maximizing results. This is a recent email from Santiago:

"What do you think is the best diet for gaining muscle? I'm on half way done with phase 2 of P90X and I'm seeing great results but wnat to know if i can get better results, with a better diet.
Thank you,"

Dear Santiago

I think it depends a bit on your goals with P90X.  If you are looking to lose weight, then be very careful with you calorie intake.  If you are looking mainly to bulk up, then it is important to eat enough.  In both cases, make sure you look at food as FUEL.  Anything you put in your body should have a purpose- nutrition and fuel for your body.  Eliminate any empty calories that you can including alcohol (if you haven't already).  Tony boils it down to fruits, veggies, lean proteins, whole grains, and good fats.  If it isn't in one of those categories, you shouldn't be eating it.

Make sure you are getting enough lean protein.  I'm a big believer in whey protein because I've read several studies showing improved muscle hypertrophy with high protein meals eaten within a couple of hours of your workout (before or after) and of the special benefits of leucine- a branched-chain amino acid found in high amounts in whey.  You can get whey anywhere.  Beachbody makes a good whey powder that mixes pretty well and is low in cholesterol (some brands are too high in cholesterol- make sure to read the label).

Also, I recommend taking a creatine supplement such as Strength and Muscle men's formula.  Again, like with protein, creatine has been shown to improve strength gains in athletes.  

If you want to look at Beachbody's supplements, there is a link to the online store at the bottom of the email.

Keep up the great work.  Please keep me informed of your results- especially if you've kept track of your measurements or have before and after pictures.  I am always looking for success stories to inspire other people.  

Best,

Kevin

Kevin J. Kane, MD
Independent Beachbody Diamond Coach

Team Beachbody Store
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