Читать книгу The Renaissance Diet 2.0 - Mike Israetel, James Hoffmann - Страница 64

Maximizing carbohydrate intake on a diet geared toward muscle gain is optimal. Keeping fats at or near minimum to allow more room for carbohydrates is beneficial here; however, in practical terms we know that the caloric surplus in a hypercaloric diet is of greater importance than macronutrient amounts for muscle gain. Fats have distinct practical advantages that help a dieter get in the needed calories to maintain a surplus. Fats are tasty and easy to add to food, making eating more food easier and more fun. Additionally, fats occupy less space in the stomach, so that eating more calories from fat can make a hypercaloric diet more comfortable. For beginners and intermediates, we recommend generating a calorie surplus with any of the three macros (proteins, fats, or carbs) as long as protein and carb requirements are being met. For individuals who struggle with eating enough food to gain weight, more fat might make gaining easier. For more advanced trainers and those without problems eating, keeping fat close to their minimum values (0.3 g per pound of bodyweight per day) and achieving the hypercaloric condition with carbohydrate might be best practice.

Figure 3.6 Best recommended ranges of macronutrient intake for body composition or performance under various sport and dietary circumstances.

Keep in mind that running a hypocaloric or hypercaloric diet while training in a specific sport might require trade-offs in performance for diet progress or vice versa, so choose the range appropriate to your prioritized goal. Optimal macronutrient amounts might change across training phases in a specific sport. For example, endurance sport will lean toward the higher end of the recommended carbohydrate range during peak training and competition, and team and strength and power sport recommendations will lean toward the lower range during more low-volume training phases and so on.