Formula 101 Maintaining 40-30-30 Nutrition for a Lifetime

KNOW YOUR PROTEIN REQUIREMENTS Protein is one of the six essential nutrients, along with carbohydrate, fat, vitamins, minerals, and water. Protein is classified as a macronutrient and must be consumed throughout the day. Protein foods are primarily those that come from an animal source. They supply the body with calories (4 per gram), as well as break down into amino acids. Amino acids build thousands of critical body proteins, including those necessary for hair, skin, nails, blood, hormones, digestive and regulatory enzymes, muscle tissue, brain neurotransmitters, and your immune system. Protein in every meal provides a continuous supply of amino acids and stimulates the release of glucagon, a fat-burning hormone that maintains stable blood glucose levels and releases stored fat so it can be burned for energy. The Formula's revolutionary 40-30-30 nutrition ratio provides you with personalized nutrition plans that contain 30% of total calories from protein. Your sex, size, and activity level determine the amount of protein you need to maximize the burning of stored fat for energy. We have developed five different plans for you to choose from. When choosing the correct plan for your requirements, use your current actual weight, not your goal weight. For example, if you are a woman weighing 195 pounds and moderately active, choose the C plan. When your weight drops to 180 pounds, switch to the B plan. Review the Formula Meal Plan Selection Chart to help you select the appropriate personalized meal plan and to determine your protein requirements. Now you know exactly how much protein you need for each meal and day. We know most people don't want to calculate the numbers at every meal, so we have done it for you in this book and in The Formula, with hundreds of meals and recipes designed for your personal protein requirements. So pick your favorite meals from the A, B, C, D, or E plan and you can be sure you are getting adequate protein for your individual protein requirements. THE FORMULA MEAL PLAN SELECTION CHART women Activity LevelLowModerateMediumHigh Hours of Exercise per WeekExercise 04 hours per weekExercise 510 hours per week Current Body WeightUse Meal PlannerUse Meal Planner Under 140 A B 141180 B C 1812001 C D men Activity LevelLowModerateMediumHigh Hours of Exercise per WeekExercise 04 hours per weekExercise 510 hours per week Current Body WeightUse Meal PlannerUse Meal Planner Under 140 B C 141180 C D 1812501 C D Your Personalized Meal Plan is ________________ THE FORMULA MEAL PLAN SELECTION CHART FOR ELITE ATHLETES female elite athletes Current Body WeightTrain 10 or more hours per week Under 140 C 141180 D 180 1 E male elite athletes Current Body WeightTrain 10 or more hours per week Under 140 C 141180 D 180 1 E Your Personalized Meal Plan is ________________ THE FORMULA PERSONALIZED PROTEIN REQUIREMENT CHART Listed below are the total grams of protein for each meal plan tailored to individual requirements based on sex, weight, and activity levels. Personal Meal Plan ABCDE BREAKFAST Protein grams1515253540 LUNCH Protein grams2030304050 SNACK Protein grams1515151530 DINNER Protein grams3035404050 Daily totals Protein grams8095110130170 Your Total Protein Requirements: breakfastlunchsnackdinner 2 STRETCH AFTER EXERCISE We used to think it was important to stretch before you exercise. Stretching before you run, play tennis, lift weigDaoust, Gene is the author of 'Formula 101 Maintaining 40-30-30 Nutrition for a Lifetime' with ISBN 9780345450593 and ISBN 0345450590.