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Mike Israetel
The Renaissance Diet 2.0
Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 1
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Contents
Foreword
A Note From the Authors
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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
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