The Renaissance Diet 2.0. Mike Israetel

The Renaissance Diet 2.0 - Mike Israetel


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       Chapter 9Nutritional Periodization

       Weight-Loss Recommendations

       Weight-Gain Recommendations

       Weight Maintenance Recommendations

       Nutritional Periodization

       Chapter 10 Designing Your Diet

       Calculating Calories

       Calculating Macros

       Determining Meal Content and Timing

       Food Composition Choices

       Adding Supplements

       Chapter 11 Tracking Your Weight and Adjusting Your Diet

       Tracking Bodyweight

       Adjusting the Diet

       Transitioning From One Diet Phase to Another

       Chapter 12 Monitoring Body Composition Changes

       Normative Standards in Body Composition

       Primary Body Composition Assessment Methods

       Using Body Composition Assessment in Practice

       PART III SPECIAL TOPICS

       Chapter 13 Special Diet Considerations

       Training Twice a Day

       Other Special Timing Considerations

       Vegan Diets

       Female-Specific Nutrition

       Youth Nutrition Considerations

       Dieting With Select Health Issues

       Chapter 14 Competition Day Nutrition

       Endurance Sport Competition

       Strength, Power, and Combat Sport Competition

       Chapter 15 Gut Health

       Effects of the Microbiome on Appetite and Metabolism

       Effects of Diet on the Microbiome

       Effects of the Microbiome on Performance

       Chapter 16 Alcohol, Body Composition, and Performance

       Detriments of Alcohol Consumption

       Chapter 17 Fads and Fallacies

       Recent Trends

       Persistent or Recurring Trends

       Dieting Styles and Strategies

       Supplement Fads

       Bibliography

       About the Authors

      Foreword

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      My name is Rich Froning, and I would like to welcome you to the brand-new, revamped Renaissance Diet 2.0. I have been competing in fitness sport for nine years, and in those years I have won four individual CrossFit Games Titles, three Affiliate Cup Titles, and a second place in each category as well. Nutrition for performance, recovery, and body composition change has been integral to my success. Whether you are trying to qualify for the CrossFit Games, just shed some body fat or gain some muscle to improve your appearance and health, or anything in between, you are going to want to be aware of the tools available for your fitness journey. As far as such tools go, proper manipulation of diet is one of the most powerful.

      Over my many years in sport, I have encountered countless trends, fads, and misconceptions in nutrition. Some pop up for only a short time, others last decades, and some even come and go every few years. Unfortunately, most meant to notably and sustainably change your appearance and performance do not work in the long term. I have seen too many well-meaning, motivated people get ripped off and denied their best results because they invested in a fad diet approach.

      The Renaissance Periodization way is different. First of all, as you will soon read, there really is no such thing as “the RP diet.” RP has just synthesized all available scientifically derived, research-backed principles of nutrition to create a detailed set of instructions that you can apply to your own diet or to the diets of clients.

      This book is the most up-to-date, comprehensive resource on the science and practice of fat loss, muscle gain, and performance-improvement dieting currently available. For those who want the most detailed descriptions of how and why the dieting principles work, RP’s team of professors, PhDs, coaches, medical doctors, athletes, and dietitians have provided just that, with a vast reference library for those that want to expand their understanding even more. Each chapter is summarized with the basics you need to know to understand the process, and several chapters are dedicated specifically to helping you design and execute your own diet based on your goals, step by step.

      Happy reading,

       Rich Froning

      


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