Welcome to the Fuel for Fall Performance Nutrition Challenge Blog.  This week is about macro-nutrients.  There are three macro-nutrients: protein, fat and carbohydrates. We will try to understand better how you can get the results you want by adjusting the quality, quantity, ratios and timing of your macro-nutrients.

Your daily bonus challenge for Monday November 24th has to do with fat, it’s quality, quantity and timing.  The challenge is to read this guide to fats and this guide to cooking fats and make sure that your fat choices today are in line with the recommendations.  To earn your bonus point today, you will also need to add one additional strategic portion of fat to your menu.  If you chose fat loss or weight loss as one of your goals or if you are an endomorph body type, add the fat portion to your first meal of the day.  If you chose adding muscle mass as a goal or if you are an ectomorph body type, add one more portion of fat to each of your meals except for your post workout meal and your last meal of the day. If you chose cognition/stress as a priority, add the fat portion to the meal that precedes your most stressful time of the day or the time of day when you need to be the sharpest.  If you chose general performance and health as a goal, you may choose to add the portion of to any meal, or distribute it evenly throughout the day.  Carefully note how this affects your mood, your mind and your appetite, as you may choose to keep this up for the rest of the week if it feels good.