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 Friday, November 28th is to choose one of the adjustments you made earlier this week and maintain it through Friday. This can be an adjustment to protein, fat, or carb intake.  Look back at your notes, figure out what worked the best and repeat it.  This might be a combination of several things.  Usually, when we reduce carb intake, it’s a good idea to make it up with protein and fat and vice versa. Give yourself that bonus point if you consciously adjusted your macro-nutrient levels based on any of the recommendations we gave this week. If you are not sure which direction to go, go back to the last 4 Fuel for Fall Blog posts and your goals from Sunday. Another easy adjustment to make is to have the majority of your carbohydrates in your post workout or evening meal.  This will mean adding more fat and protein to your earlier meals to make up the difference.