Think of your favorite sports car and the engine of that car. High performance engines need high performance fuel to optimally perform. Your body works just like your favorite car and as a tennis player your body is your high performance engine.

Maximizing your health results and performance on the court all comes down to understanding your food foundation. It’s time you start eating like a tennis champion!

Now, I get that the last the thing you want is to feel like you’re in science class, so I’ll keep it as simple as possible. What you need to know is that your eating foundation is something called PFC Every 3.

PFC Every 3 means eating a balance of Protein, Fat and Carbohydrates every 3 hours to keep your blood sugar stable.

Your body’s fuel source is ATP, which is similar to the gas needed to fuel your favorite high performance car. ATP’s main source of fuel comes from glucose (sugar). When your blood sugar is too low, your body burns muscle and when it’s too high your body stores body fat.

This is exactly why the idea of restricting calories or carbohydrates works against you achieving your health and tennis goals.

When you Eat PFC Every 3 your body balances its blood sugar and builds muscle, releases stored fat and creates consistent energy.

Here are two visuals that illustrate what I just shared:

The good news is the info I just shared is your science for the day, now let me show you how easy it is to Eat PFC Every 3.

You’ll see with the plate example below how your protein, carbs and fat balance the plate:

See more PFC Every 3 recipes here. 


Mark Macdonald is a world renowned nutrition and fitness expert, best-selling author, television personality, international teacher and speaker, and entrepreneur who has coached everyone from celebrities to athletes to business executives to busy moms.

He is the founder of Venice Nutrition and the IBNFC: International Board of Nutrition and Fitness Coaching, author of the New York Times Bestselling books Body Confidence and Why Kids Make You Fat...and How to Get Your Body Back, as well as a featured health expert for many national media outlets.