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 Tuesday November 25th has to do with protein, it’s quality, quantity and timing.  The challenge is to read this guide to healthy proteins and this guide to paleo proteins on a budget and to make sure that the protein choices you make today are the best you can make in your current situation.  To earn your bonus point today, you will also need to add one additional strategic portion of protein to your menu. Here is Chris Kresser on 5 reasons you might need more protein, so if you fit into any of these categories add a portion of protein on Tuesday. If you chose fat loss or weight loss as one of your goals or if you are an endomorph body type, add a protein portion any time of day.  If you are doing a workout today, if you are a mesomorph body type or if you lifted any heavy weights today (bodyweight and calisthenics counts), add an extra portion of protein to the meal or snack after your workout.  Carefully note how this affects your appetite and your recovery, as you may choose to keep this up for the rest of the week if it feels good.