Оглавление
Mike Israetel. The Renaissance Diet 2.0
Contents
Foreword
A Note From the Authors
CHAPTER 1
The Diet Priorities
AVOIDING PITFALLS AND USING THE DIET PRINCIPLES TO YOUR ADVANTAGE
KEY DEFINITIONS AND CONCEPTS
Set Points
Settling Points
Fat-Loss Phase
Muscle-Gain Phase
Post-Diet Maintenance Phase
Long-Term Maintenance/Balance Phase
High-Volume Hypertrophy Training
Low-Volume Strength Training
Mesocycle
Fractional Synthetic Rate of Muscle Growth (FSR)
Fractional Breakdown Rate of Muscle Growth (FBR)
Partitioning Ratio
Beginner, Intermediate, and Advanced Lifters
CHAPTER SUMMARY
CHAPTER 2
Calorie Balance
CALORIES
CALORIES AND PERFORMANCE
CALORIES AND BODY COMPOSITION
Case 1: New to Dieting
Case 2: New to Training
Case 3: Pharmacological Intervention
CALORIE DEMAND FACTORS
CHAPTER SUMMARY
CHAPTER 3
Macronutrients
CALORIE CONTENT OF MACRONUTRIENTS
The Caloric Constraint Hypothesis
PROTEIN
Minimum, Maximum, and Recommended Daily Protein Intake
Protein Needs for General Health
Protein in Performance and Body Composition Enhancement
Protein Needs for Endurance Sports
Protein Needs for Team Sports
Protein Needs for Strength and Power Sports
Protein Needs on a Hypocaloric Diet
Protein Needs on a Hypercaloric Diet
CARBOHYDRATES
Minimum, Maximum, and Recommended Daily Carbohydrate Intake
Carbohydrate Needs for Health
Carbohydrate in Performance and Body Composition Enhancement
Carbohydrate Needs for Endurance Sports
Carbohydrate Needs for Team Sports
Carbohydrate Needs for Strength and Power Sports
Carbohydrate Needs on a Hypocaloric Diet
Carbohydrate Needs on a Hypercaloric Diet
FATS
Minimum, Maximum, and Recommended Daily Fat Intake. Fat Needs for Health
Fats in Performance and Body Composition Enhancement
Fat Needs for Endurance Sports, Team Sports, and Strength and Power Sports
Fat Needs on a Hypocaloric Diet
Fat Needs on a Hypercaloric Diet
HIERARCHY OF MACRONUTRIENTS. Protein > Carbohydrate
Instances When Carbohydrate > Protein
Carbohydrate > Fat
CHAPTER SUMMARY
CHAPTER 4
Nutrient Timing
NUTRIENT TIMING EFFECTS
Meal Timing and Sizes for Satiety Levels and Adherence
Digestion Rates and Meal Timing
Protein Timing and Portioning for Anabolism and Anti-catabolism
Carbohydrate Timing and Portioning
STRUCTURING MEALS AROUND PHYSICAL ACTIVITY
Pre-Training Window
Intra-Training Window
Post-Training Window
High-Activity, Non-Training Periods
Low-Activity Periods
Bedtime
A NOTE ON PRACTICAL APPLICATION
CHAPTER SUMMARY
CHAPTER 5
Food Composition
PROTEIN COMPOSITION
Protein Source Digestibility
Protein Quality
Protein Source Micronutrient Density
CARBOHYDRATE COMPOSITION
Carbohydrate Source Digestion Time and the Glycemic Index
Pre-Training Meal
Intra-Training Meal
Post-Training Meal
Meal Interval Considerations
Glycemic Index Values and Real-World Eating
Carbohydrate Source Micronutrient Density
FAT COMPOSITION
Monounsaturated Fats
Polyunsaturated Fats
Saturated Fats
Trans Unsaturated Fats
Fat Source Micronutrient Density
THE MICRONUTRIENTS. Vitamins
Minerals
Fiber
Phytochemicals
HOW FOOD COMPOSITION FITS INTO THE DIET PRIORITIES
CHAPTER SUMMARY
CHAPTER 6
Supplements and Hydration
HYDRATION
Preventing Dehydration
Consume 1.5 ml of water per calorie eaten per day
Monitor Urine Color
Track Bodyweight
Determining Degree of Dehydration
Hydration Protocols. Pre-Training Hydration
Intra-Training Hydration
Post-Training Hydration
Preventing Hyponatremia
SUPPLEMENTS. Finding Effective Supplements
Supplements That Actually Work
Caffeine
Whey Protein
Casein Protein
Carbohydrate Formulas
Creatine
Multivitamins
Omega-3 Fat Supplements
CHAPTER SUMMARY
CHAPTER 7
Diet Adherence
CHOOSING DIET PHASE TIMING. Diet Interruptions
Sleep and Stress
INDIVIDUAL TOLERANCES. Weight Change Rates and Durations
How Long and How Much to Gain on a Muscle-Gain Diet
How Long and How Much to Lose on a Fat-Loss Diet
A SIX-CONSTRUCT MODEL OF ADHERENCE
Inspiration
Motivation
Intention
Discipline
Habit
Passion
PRACTICAL RECOMMENDATIONS FOR ADHERENCE SUCCESS
CHAPTER SUMMARY
CHAPTER 8
Hunger Management
FAT-LOSS DIETS—THE HUNGER PROBLEM
HUNGER MANAGEMENT STRATEGIES. Choose Higher Volume Food Options
Use the Food Palatability Reward Hypothesis
Increase Protein Intake
Bias Nutrient Timing
Eat Higher Fiber Foods
Reduce Liquid Calories
Drink Calorie-Free Fluids Before Meals and Eat Slowly
Increase Caffeine Consumption
MUSCLE-GAIN DIETS—THE FOOD AVERSION PROBLEM
HUNGER PROMOTION STRATEGIES
Choose Lower Volume Food Options
Use the Food Palatability Reward Hypothesis
Decrease Protein Intake
Bias Nutrient Timing
Eat Lower Fiber Foods
Increase Liquid Calories
Avoid Calorie-Free Liquids and Eat Sooner and Faster
Decrease Caffeine Consumption
PRACTICAL APPLICATION
CHAPTER SUMMARY
CHAPTER 9
Nutritional Periodization
WEIGHT-LOSS RECOMMENDATIONS. Weight-Loss Rates
Weight-Loss Duration
Single Phase Weight-Loss Limits
Reasons for Upper Limits on Weight-Loss Phases. Training Volume Limitations
Muscle Loss Risk
Performance Decrement
Health
Slower Metabolism and Lower NEAT
Poorer Sleep
Increasing Stress Hormones
Increased Hunger
Fatigue
Accumulated Psychological Issues
Reasons for Lower Limits in Weight-Loss Phases. Inefficient Fat Loss and Psychological Fatigue
Measurement Error
WEIGHT-GAIN RECOMMENDATIONS
Weight-Gain Rates
Weight-Gain Duration
Single-Phase Weight Gain Limits
Reasons for Upper Limits in Weight-Gain Phases. Training Volume Limitations
Decline in P-Ratio
Fat Cell Hyperplasia
Performance Decrement
Health Decline
Psychological Effects
Reasons for Lower Limits in Weight-Gain Phases. Inefficient Muscle Gain and Psychological Fatigue
Measurement Error
No Settling Point Change
Lack of Training Momentum and Muscle Growth Mechanism Limitations
WEIGHT MAINTENANCE RECOMMENDATIONS. Maintenance Between Consecutive Weight-Loss Phases
Maintenance Between Gain and Loss Phases
Maintenance Between Gain Phases
NUTRITIONAL PERIODIZATION. Periodization for Long-Term Muscle Gain
Periodization for Long-Term Fat Loss
CHAPTER SUMMARY
CHAPTER 10
Designing Your Diet
CALCULATING CALORIES
Non-Training Day
Light Day
Moderate Day
Hard Day
Daily Calorie Need Variability
Example Calorie Assignment
CALCULATING MACROS
Protein Calculations
Carbohydrate Calculations
Fat Calculations
Calculating Trade-Offs Between Macros
DETERMINING MEAL CONTENT AND TIMING
Walking through these steps with our 155-lb. example:
Example Schedule:
FOOD COMPOSITION CHOICES
Example Lean Protein Sources:
Example Veggie Options:
Example Healthy Carbohydrate Sources:
Example Higher Glycemic Index Carbohydrate Sources for Post Training:
Example Healthy Fat Sources:
ADDING SUPPLEMENTS
Caffeine
Whey Protein
Casein Protein
Carbohydrate Formulas
Creatine
Multivitamins
Omega-3 Fat Supplements
CHAPTER SUMMARY
CHAPTER 11
Tracking Your Weight and Adjusting Your Diet. TRACKING BODYWEIGHT
Tracking Weight for Maintenance
Tracking Weight for Muscle Gain
Tracking Weight for Fat Loss
ADJUSTING THE DIET
Adjusting a Long-Term Weight Maintenance Diet
Adjusting a Fat-Loss or Muscle-Gain Diet
Tips for Adjusting Calories via Macronutrients
Macro Adjustments During Fat-Loss Phases
Macro Adjustments During Muscle-Gain Phases
TRANSITIONING FROM ONE DIET PHASE TO ANOTHER
Transitioning From Fat Loss to Maintenance
Transitioning From Muscle Gain to Maintenance
Transitioning From Fat Loss to Muscle Gain
Transitioning From Muscle Gain to Mini-Cut
Transitioning From Mini-Cut to Muscle Gain
CHAPTER SUMMARY
CHAPTER 12
Monitoring Body Composition Changes
NORMATIVE STANDARDS IN BODY COMPOSITION
Body Composition and Health. Males
Females
Body Composition and Wellness
Body Composition and Performance
PRIMARY BODY COMPOSITION ASSESSMENT METHODS
Body Mass Index (BMI) Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Body Circumference Methods. Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Rep Strength. Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Progress Photos. Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Skinfold Analysis. Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Bioelectric Impedance Analysis (BIA) Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Air Displacement Plethysmography Device (Bod Pod) Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Underwater Weighing/Hydrostatic Testing. Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Dual Emission X-Ray Absorptiometry (DEXA) Description
Accessibility/Cost
Precision/Reliability/Accuracy
When to Use
Tips on How to Use
Visual Densitometry
USING BODY COMPOSITION ASSESSMENT IN PRACTICE
When Progress Is Lacking
CHAPTER SUMMARY
CHAPTER 13
Special Diet Considerations
TRAINING TWICE A DAY
Training and Meal Timing Strategies
Intra- and Post-Workout Shakes
High-Glycemic-Index Carb Intakes Between Sessions
Assigning Carbohydrate Amounts for Twice-a-Day Training
OTHER SPECIAL TIMING CONSIDERATIONS. First-Thing Training
Late Evening Training
Skipped Meal
VEGAN DIETS
Protein
Carbs
Fats
Mixed Macro Protein Sources
Supplementation Differences
Zinc
Iron
Vitamin D
Calcium
B12
Creatine
FEMALE-SPECIFIC NUTRITION. Dieting During Conception
Nutrition During Pregnancy
Dieting Post Delivery
Dieting While Breastfeeding
Dieting During and After Menopause
YOUTH NUTRITION CONSIDERATIONS. Diets for Young Athletes
DIETING WITH SELECT HEALTH ISSUES. Hypothyroidism
Hyperthyroidism
Polycystic Ovarian Syndrome (PCOS)
Type 1 Diabetes
Type 2 Diabetes
Gestational Diabetes
CHAPTER SUMMARY
CHAPTER 14
Competition Day Nutrition
ENDURANCE SPORT COMPETITION
Week Before Competition
Day Before Competition
Pre-Race Meal
Race Day. Carbohydrate Recommendations
Hydration Recommendations
STRENGTH, POWER, AND COMBAT SPORT COMPETITION
Peaking for Physique Competition
Macronutrients
1 Coasting In
2 Slow Ramp
3 Depletion Supercompensation
Water
Salt/Electrolytes
Water-Weight Cuts
Mat-Side Weigh-In
1 Hour Between Weigh-In and Competition
12 Hours Between Weigh-In and Competition
Carbohydrate Reduction
Water Loading
Salt Restriction
Water Restriction
Food Restriction
24 Hours Between Weigh-In and Competition
Hyperthermia
Replenishment Following a 24-Hour Weigh-In
Carbohydrate Replenishment
The Role of Calories in Recovery
Salt Replenishment
CHAPTER SUMMARY
CHAPTER 15
Gut Health
EFFECTS OF THE MICROBIOME ON APPETITE AND METABOLISM. Appetite
Metabolism
EFFECTS OF DIET ON THE MICROBIOME
Carbohydrates
Artificial Sweeteners
Fats
Protein. Animal Protein
Collagen
Gluten
Probiotics
Prebiotics
EFFECTS OF THE MICROBIOME ON PERFORMANCE
CHAPTER SUMMARY
CHAPTER 16
Alcohol, Body Composition, and Performance
DETRIMENTS OF ALCOHOL CONSUMPTION. Blunting of Muscle Growth
Muscle Loss
Fat Gain
Fat Gain From Ancillary Alcohol Calories
Fat Gain From Lapses in Adherence
Recovery Problems From Toxicity
Recovery Problems From Sleep Disruption
Hydration Problems
CHAPTER SUMMARY
CHAPTER 17
Fads and Fallacies
RECENT TRENDS. Butter and Fats Added to Coffee
Intermittent Fasting
Adherence
Autophagy
Growth Hormone Increases/Anabolism
Carb Backloading
Cleanses and Detoxes
Alkaline/Acidic Diets
Inflammation
Digestive Problems as Causes of Weight Gain
Avoiding Hard-to-Pronounce Ingredients
Hormones as Causes of Weight Gain
Coconut Oil
PERSISTENT OR RECURRING TRENDS. Natural Is Better (The Naturalistic Fallacy)
Processed Food
Lack of Nutrients/Overeating Processed Foods
Examples of Processing That Makes Food More Healthy
Non-Genetically Modified Food (Non-GMO)
Organic Foods
Eating at Night Makes You Fat
Breakfast Is the Most Important Meal of the Day
Hormones in Food
Antibiotics in Food
Chemicals in Food
Artificial Sweeteners
Turning Fat Into Muscle
Juicing
Mistaking Thirst for Hunger
Hyperhydration Extremism
Dieting to Come Off of All Prescription Drugs
Gaining Weight From Undereating
Post-Diet Rebound
Diet Fatigue and Water Weight
Underreported Calories
Overestimated Activity
Changes in Calorie Expenditure
Diet/Binge Cycles
Negative Calorie Foods
Empty Calories
Superfoods
Dietary vs. Serum Cholesterol
DIETING STYLES AND STRATEGIES. Veganism as the Only Way to Health
Excess Protein Concerns
Keto/Anti-Carb Diets
Carbs
Sugars
Insulin
Athletic Performance
Low-Fat Guidelines and the Obesity Epidemic
Low-Fat Diets
Eat Fat to Burn Fat
Gluten-Free/Anti-Grain Diets
Anti-Dairy
Genetic Diets
Blood-Type Dieting
Elimination Diets
Single-Food Diets
Clean Eating
Intuitive Eating
Lifestyle Change Versus Formal Dieting
Fast Weight Loss for the Very Obese
SUPPLEMENT FADS. Testosterone Boosters
Nutrient Partitioning Agents
Selective Androgen Receptor Modulators (SARMs)
That Hot New Supplement
Cleverness as Diet Wisdom
CHAPTER SUMMARY
Bibliography. CHAPTER 2
CHAPTER 3
CHAPTER 4
CHAPTER 5
CHAPTER 6
CHAPTER 7
CHAPTER 8
CHAPTER 9
CHAPTER 10
CHAPTER 12
CHAPTER 13
CHAPTER 14
CHAPTER 15
CHAPTER 16
CHAPTER 17. Butter/Fats Added to Coffee
Carb Backloading
Cleanses and Detoxes
Alkaline/Acidic Diets
Inflammation
Coconut Oil
Natural Is Better
Processed Food
Non-Genetically Modified Food (Non-GMO)
Organic Foods
Eating at Night Makes You Fat
Breakfast Is the Most Important Meal of the Day
Hormones in Food
Antibiotics in Food
Chemicals in Food
Artificial Sweeteners
Juicing
Mistaking Thirst for Hunger
Hyperhydration Extremism
Dietary Versus Serum Cholesterol
Veganism as the Only Way to Health
Excess Protein Concerns
Keto/Anti-Carb Diets
Low-Fat Diets
Gluten-Free/Anti-Grain Diets
Anti-Dairy
Genetic Diets
Elimination Diets
Intuitive Eating
Fast Weight Loss for the Very Obese
Testosterone Boosters
About the Authors
GUEST AUTHORS
A SPECIAL THANKS TO OUR EDITOR
Credits
