The Renaissance Diet 2.0. Mike Israetel

The Renaissance Diet 2.0 - Mike Israetel


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      The contents of this book were carefully researched. However, readers should always consult a qualified medical specialist for individual advice before adopting any new nutrition or exercise plan. This book should not be used as an alternative to seeking specialist medical advice.

      All information is supplied without liability. Neither the author nor the publisher will be liable for possible disadvantages, injuries, or damages.

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      British Library Cataloging in Publication Data

      A catalogue record for this book is available from the British Library

       The Renaissance Diet 2.0

      Maidenhead: Meyer & Meyer Sport (UK) Ltd., 2020

      9781782558590

      All rights reserved, especially the right to copy and distribute, including translation rights. No part of this work may be produced–including by photocopy, microfilm or any other means–processed, stored electronically, copied or distributed in any form whatsoever without the written permission of the publisher.

      © 2020 by Meyer & Meyer Sport (UK) Ltd.

      Aachen, Auckland, Beirut, Cairo, Cape Town, Dubai, Hägendorf, Hong Kong, Indianapolis, Maidenhead, Manila, New Delhi, Singapore, Sydney, Tehran, Vienna

      image Member of the World Sports Publisher’ Association (WSPA), www.w-s-p-a.org

      9781782558590

      eISBN 9781782554929

      Email: [email protected]

       www.thesportspublisher.com

      Contents

       Foreword by Rich Froning

       A Note From the Authors

       PART I NUTRITION PRINCIPLES AND PRIORITIES

       Chapter 1The Diet Priorities

       Avoiding Pitfalls and Using the Diet Principles to Your Advantage

       Key Definitions and Concepts

       Chapter 2Calorie Balance

       Calories

       Calories and Performance

       Calories and Body Composition

       Calorie Demand Factors

       Chapter 3Macronutrients

       Calorie Content of Macronutrients

       Protein

       Carbohydrates

       Fats

       Hierarchy of Macronutrients

       Chapter 4Nutrient Timing

       Nutrient Timing Effects

       Structuring Meals Around Physical Activity

       A Note on Practical Application

       Chapter 5Food Composition

       Protein Composition

       Carbohydrate Composition

       Fat Composition

       The Micronutrients

       How Food Composition Fits Into the Diet Priorities

       Chapter 6Supplements and Hydration

       Hydration

       Supplements

       Chapter 7Diet Adherence

       Choosing Diet Phase Timing

       Individual Tolerances

       A Six-Construct Model of Adherence

       Practical Recommendations for Adherence Success

       Chapter 8Hunger Management

       Fat-Loss Diets—The Hunger Problem

       Hunger Management Strategies

       Muscle-Gain Diets—The Food Aversion Problem

       Hunger Promotion Strategies

       Practical Application

       PART IIPRACTICAL APPLICATION OF THE DIET PRINCIPLES


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