Mike Israetel - The Renaissance Diet 2.0

Key Definitions and Concepts KEY DEFINITIONS AND CONCEPTS Some key concepts and definitions that will come up throughout the book are listed below. We will revisit many of these multiple times throughout the coming chapters, so be prepared to return for a refresher as needed throughout your reading:

Chapter 2Calorie Balance CHAPTER 2

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

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

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

Four-Time World’s Fittest Man

When we wrote the original Renaissance Diet , it was the first comprehensive description of our diet approach based on the most up-to-date nutritional data available and on our experience with hundreds of clients. Our original book was one of the first to synthesize the current literature on nutrition for body composition and performance and to present it in an ordered, logical, and understandable manner. This early version of the Renaissance Diet was also the first to identify the most important factors for successful dieting and delineate their practical application.

It has been a few years since the original Renaissance Diet was published, and two major things have changed since then: First, the interim years of scientific research have increased and refined our knowledge of how to lose fat, gain muscle, and improve performance. Second, through a combination of one-on-one coaching and digital products, Renaissance Periodization has now helped several hundred thousand people with their diets. These people range from those just trying to get in shape for the first time to world champion athletes. This collective coaching experience has refined our strategies and tactics with respect to the application of all our scientific knowledge. The summation of all this data and experience is now available to you, right here in this book.

This newest version of the Renaissance Diet is not only updated and refined, but also expanded. Special diet considerations and information on female-specific diet issues have been added along with information on gut health and an extensive section debunking some of the current and pervasive diet fads and fallacies. We put a great deal of effort into making this book bigger and better so that you can use it to become bigger, better, faster, stronger, leaner–whatever your goals call for.

We did this because we hate pseudoscience, scams, and quacks. We did it because we want to give you, our readers, our clients, and our friends in science, the best, most up-to-date information so that you can change your body, your performance, and your health for the better.