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Our 40-30-30 Nutrition Principle is designed to help your body keep up with your on-the-go life.

It promotes slow glycemic response, supports muscle recovery, and helps satisfy your hunger with steady, sustained energy.

Pretty good for an on-the-go nutrition bar.

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Recipes
October 02, 2013 | Posted by: Gene & Joyce Daoust | Posted in: Recipes
Nutrition For Improving Sports Performance - Part 2

Rather than relying on high carbohydrate driven energy, many advanced athletes are finally adjusting their diets to address proper protein requirements, energy expenditure, and dietary hormonal reactions. Highly trained athletes can now use nutritional strategies to maximize performance.

With athletes, nutrition is never one size fits all or constant. Energy expenditure varies throughout each training phase. It’s important to consume adequate protein for your requirements in a balanced ratio to create the hormonal response needed to maximize energy and performance. Unlike high-carbohydrate diets that can create carb-driven energy, balanced meals throughout the day can help stabilize blood sugar levels and allow the body to run more efficiently. The balance of carbohydrate, protein and fat in a meal ultimately determines the hormonal effect for the next 4-5 hours and the ability of the athlete to use stored body fat as an energy source during exercise while sparing muscle breakdown and glycogen stores.

Determining Your Protein Requirements

Elite athletes training more than ten hours per week require far more protein than a noncompetitive person the same size. Highly trained muscles have greater protein and energy requirements. Studies show that hard training athletes may require up to 1 gram of protein per pound of bodyweight per day. Add to that moderate amounts (40%) of unprocessed, fast and slow-burning carbohydrates, and 30% fat for the ideal 40-30-30 ratio of carbohydrate, protein and fat at each meal and snack.

Once you determine your protein requirements, divide it between 3-4 meals and 1-2 snacks per day. For example, if your daily protein requirements are 150 grams, you can have one meal with 30 grams of protein, one meal with 40 grams, one with 50 grams and two snacks of 15 grams of protein each. You can find hundreds of 40-30-30 personalized meals and snacks for your unique body size and activity level in our book,The Formula. Below are two sample 40-30-30 meals containing approximately 30 grams of protein and 400 calories and the same meal containing approximately 50 grams of protein and 650 calories.

Grilled Salmon Dinner - 30 grams of protein

  • 4 oz. Wild Alaskan King Salmon steak or fillet
  • 1/2 sweet potato (2 1/2”)
  • 10 steamed or grilled asparagus spears
  • 2 cups mixed salad greens
  • 2 tbsp. olive oil and vinegar salad dressing

Directions: Broil, grill, or poach salmon. Season with salt, pepper, garlic and lemon to taste. Serve with cooked sweet potato, asparagus and salad with dressing.

Approximate Calories: 400 (40 grams carbohydrates, 30 grams protein, 14 grams fat)

Grilled Salmon Dinner - 50 grams of protein

  • 7 oz. Wild Alaskan King Salmon steak or fillet
  • 1 whole 5-6” sweet potato
  • 12 steamed or grilled asparagus spears
  • 3 cups mixed salad greens
  • 2 1/2 tbsp. olive oil and vinegar salad dressing

Directions: Broil, grill, or poach salmon. Season with salt, pepper, garlic and lemon to taste. Serve with cooked sweet potato, asparagus and salad with dressing.

Approximate Calories: 650 (66 grams carbohydrates, 50 grams protein, 22 grams fat)

You can also reach for a Balance Bar when you need a quick, delicious snack with approximately 15 grams of protein depending on flavor. Simply balancing your diet may be just the nutritional strategy needed to increase your stamina and performance.

Joyce Daoust is a Certified Nutritionist, Balance Bar Spokesperson and national best selling co-author of

THE FORMULA, A Personalized 40-30-30 Weight Loss Program

Tags: 40-30-30 Meal Recipes, 40-30-30 Nutrition, 40-30-30 Snacks, Balanced Meals, Diet, Dinner, Exercise & Wellness, Training.

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