Friday, June 25, 2010

p90x nutrition and supplements

I have started the p90x this week and my biggest struggle as a vegan has been the food. I imagine that my body will adjust to eating so much food as i need the extra calories and protein.

The nutrition is broken down into three parts, the first and most difficult for vegans is the fat shredder. This plan has a ratio of 50% protein, 30% carbohydrates, and 20% fat (50-30-20). Later in the program more carbohydrates are added and protein is reduced, but for the first month getting these large amounts of protein can be difficult.

P90x offers a great nutrition plan for non-vegans, but if you are vegan, it is best to keep the ratios in mind when making meals rather than choosing from the list of items. The first level of fitness requires 1800 calories. 1800 calories broken down to the above ratio means that we should be consuming 225 grams of protein, 135 grams of carbohydrates and 40 grams of fat.

It is possible to meet these requirements by taking soy isolate only, but that leaves out variety and nutrition. My suggestion for those attempting this plan is to come as close as possible to the ratios and calories. The ratio that i have gotten to so far is a (45-47)-(35-33)-20 ratio at about 1600-1650 calories, (this is my first week and i hope to improve).

P90x also offers a supplement drink called a recovery drink. This drink is not vegan, but much of the effect can be substituted with vegan products. A vegan protein shake will also make obtaining calories and protein easier. I use a rice shake to avoid getting all of my protein from soy products.

The recovery drink contains supplements that will make your recovery easier, and your work out better. The supplements which should be included (only in vegan variations) are creatine, l-glutamine, vitamins and minerals.

Creatine allows for more oxygen in the muscles allowing for longer work outs and better oxygen levels.

L-glutamine helps repair damage done to the muscles. L-glutamine is intended to help with muscle soreness, and if supplementing can be taken before and after workouts.

B-vitamins help with maintaining energy.

Calcium has been reported to aide in losing weight.


  1. On my second round I have been using Garden of Life's RAWMEAL. It is a little expensive. I typically have one or two RAWMEAL shakes a day and one rice protein shake. The numbers are pretty good and there are vitamins and minerals such as B12 and Iron. Check it out-

  2. I really haven't tried the p90x work out. It looks hard to do. I think with the help of supplements, there won't be any problem.

  3. Thanks for the comment Lorna
    P90X is hard, but not impossible. The best advice I can give is to commit to it. It is only 90 days. It gets easier over time and the results are encouraging. Things I hated, like push-ups and ab work is now fun.

  4. I just finished my first bout of p90x, and I travel for a non-profit (volunteer basis), which made the nutrition part pretty difficult (especially being a vegan), but possible. I will admit I did have to consume a lot more Soy than I usually would, and am even comfortable with. I am about to start round 2, and I want to do it Raw. Any tips on how to get that extra Protein needed in a Raw Diet? Thanks!