读书笔记 | <<The Renaissance Diet 2.0 Your Scient... (Z-Library)>>Mike Israetel
读书笔记 | <<The Renaissance Diet 2.0 Your Scient... (Z-Library)>>Mike Israetel Chapter 1 The Diet Priorities 2025-03-13 23:40 | 页码：22 Once more muscle has been gained and maintained for a year or longer, only a fraction of the original effort is needed to rebuild it if it is lost. Also, muscle takes much less effortto maintain than to build, a fact we can exploit in the construction of nutritional periodization.
2025-03-13 23:44 | 页码：23 This type of training is conducive to maintaining muscle during isocaloric periods (post-diet or long-term maintenance phases). Italso has the added benefit of making the muscles more sensitive to the muscle growth effects of high-volume hypertrophy training for another fat-loss or muscle-gain diet.
Chapter 2 Calorie Balance 2025-03-13 23:54 | 页码：28 Our ancestors did not have local grocery stores or refrigeration, so our bodies are adapted to deal with some periods of calorie deficit without extensive damage to health or function.
2025-03-14 00:00 | 页码：30 To put this in perspective, the breakdown of fat tissue for energy release does not even reach its peak rates until around two hours into an exercise session. Even its peak rates are not as efficient at providing fuel for sport performance as blood glucose and glycogen, making it a much less desirable option. In other words, reducing calories and relying predominantly on fat sources for energy almost always leads to poorer performance.
2025-03-14 00:01 | 页码：31 In a hypocaloric state, most available energy is dedicated to basic bodily function. The body will allocate some energy to support repair and recovery processes, but these resources are limited; the process will be slower,
2025-03-14 00:05 | 页码：31 Calorie balance is the single biggest toolfor altering body composition.
2025-03-14 00:17 | 页码：32 If an athlete or dieter is on a hypercaloric diet today, the chances that their body will activate fat-burning pathways over fat-building pathways are quite low. When extra calories are around, fat gain is usually a result.
2025-03-14 00:19 | 页码：33 This is because the most powerful methods for fat lossand muscle gain are diametrically opposed.
2025-03-14 00:25 | 页码：34 but for now, if you see radical results in before and after photos, be aware that one or more of these exceptions to the rule might be at play. Do not assume whatever diet or training the photos are advertising will work for you or anyone else reliably.
2025-03-14 00:26 | 页码：35 Stress: Contrary to popular belief, stress actually boosts calorie burning via constant low-level activation of fight-or-flight pathways. It is not at all uncommon for people to gain weight when chronically stressed, but this is generally due to stress-induced excess eating or water retention from stress hormones. Stress on its own usually contributes to weight loss.
Chapter 3 Macronutrients 2025-03-14 12:25 | 页码：45 There appears to be no realistic protein amount that is dangerousfor human consumption (this, of course, excludes individuals with kidney disease or other conditions requiring restricted protein intake).
2025-03-14 12:32 | 页码：45 Maximum protein intake is as much protein as can be eaten within the caloric constraint while still allowing the minimum amounts of fat and carbohydrate for health.
2025-03-14 12:36 | 页码：46 Athletes should likely lean toward a range of 0.8 to 2.0 g of protein per pound of bodyweight per day to support lean body mass maintenance for sport performance.
2025-03-15 00:33 | 页码：51 Data have consistently shown that consumption above about 0.9 g of protein perpound of bodyweight per day does not enhance muscle gain. Since carbs do not have quite as low a cap for their anabolic effects, any extra protein consumed is going to risk pushing out carbs within the constraint of calories, and thus net anabolism could suffer. Our recommendation for optimal muscle growth is therefore around 1.0 g of protein per pound of bodyweight per day.
2025-03-15 00:38 | 页码：53 It was previously thought that simple carbs digested quickly, tasted sweet, were more addicting, and were worse for health whereas complex carbs were opposite in every respect. Unfortunately, this model for carbohydrates was fundamentally flawed.
2025-03-15 00:39 | 页码：53 For example, fructose is a simple carbohydrate, but is incredibly slow digesting. In contrast, starch is a complex carbohydrate that, in its pure form, is digested and absorbed even faster than glucose. Furthermore, simple carbs are no more addicting than starches. When consumed appropriately, simple sugars are no worse for health than starches and can have some distinct timing-related benefits for training. There is no reason to assign “good” or “bad” monikers to different carb sources based on their molecular complexity alone.
2025-03-15 00:40 | 页码：53 As energy substrates, carbohydrates have no equal–they easily and rapidly provide energy, especially for high-volumeusers like nervous system cells and muscle cells.
2025-03-15 00:43 | 页码：55 Though currently popular,ketogenic diets are not ideally healthy.
2025-03-15 23:20 | 页码：65 We recommend that calorie reductions be achieved via reductions in fat to the minimum level needed for health.
2025-03-15 23:25 | 页码：66 however, in practical terms we know that the caloric surplus in ahypercaloric diet is of greater importance than macronutrient amounts for muscle gain.
2025-03-15 23:26 | 页码：66 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.
2025-03-15 23:26 | 页码：66 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.
Chapter 4 Nutrient Timing 2025-03-16 13:09 | 页码：73 First is the very low frequency approach in which you spend most of your day starving and then indulge in a few large meals. Pulses of food-mediated pleasure can promote food craving andunhealthy relationships with food that last beyond the diet phase. On the other end, very high frequencies of feeding (10+ tiny meals per day) can result in neverfeeling that you have eaten a real meal and increase likelihood of off-diet eating.
2025-03-16 13:11 | 页码：75 The GI tract takes longer to digest larger amounts of food, but only to a certainextent. This is one of the reasons that four meals per day is the lowest recommended frequency. Three or fewer meals per day on a hypocaloric diet might seem logical for fat loss. The trouble is that this meal structure leaves stretches oftime between meals when food is fully absorbed, but no new nutrients are coming in. This is a problem for muscle retention. During the time between meals when you have digested and used the previous meal’s protein, your body will begin to break down muscle tissue for amino acids. If you instead ate the same number of calories distributed over six evenly sized meals, fat would still be lost (because of the hypocaloric aspect), but due to the continuous input of amino acids, muscle would be spared.
2025-03-16 13:15 | 页码：75 Higher fat meals are best eaten with additional protein so that per-hour amino acid availability is sufficient during the lengthened digestion and absorption period.
2025-03-16 23:01 | 页码：76 A 200-lb. athlete who needs around 200 g of protein per day should therefore consume meals of no more than 50 g of protein at a time for maximum protein utilization. Any additional protein per meal will just be burned for energy.
2025-03-16 23:02 | 页码：77 This is often misunderstood to mean that protein will not be digested or used at all after a certain per meal threshold; however, this upper limitpertains only to skeletal muscle protein synthesis. If you eat all your daily protein in one meal, the protein will still be digested and used for other various bodily functions, but only about one-fourth will go toward skeletal muscle growth
2025-03-16 23:07 | 页码：79 Therefore, the real “post-workout anabolic window” is between one to three days post training.
2025-03-16 23:08 | 页码：79 This means that our bodies need a certain amount of protein hourly, no matter what time of the day we worked out, slept, or whatever else. We can also divide our daily protein dose by the 24 hours in a day to get our per hour protein needs, though this may be best suited for thought experiments and not practical dieting.
2025-03-16 23:10 | 页码：80 Figure 4.6 A. An incorrect representation of FSR curves following lifting sessions. B. An accurate representation of FSR curves following lifting sessions. FSR rises slowly for manyhours and stays elevated for days.
2025-03-16 23:28 | 页码：81 This hypothetical threshold for anabolism is termed the “leucine threshold” or “anabolic threshold”.
2025-03-16 23:28 | 页码：82 There has, as yet, been no evidence from long-term human studies confirming the effect of this threshold, but the molecular evidence is notable. To be on the safe side, consider eating no less than one-sixth daily protein per meal when trying to gain muscle (figure 4.7).
2025-03-16 23:29 | 页码：82 Once you exceed immediate energy needs and glycogen synthesis rates, remaining carbs are converted to fat tissue.)
2025-03-16 23:30 | 页码：82 Although laboratory glycogen synthesis studies have reported rates up to around 0.8 g per pound per hour (g/lb/hr), these are unlikely outside of laboratory conditions. Intakes over 0.4 g/lb/hr have been shown to exceed intestinal absorption rates.
2025-03-16 23:30 | 页码：82 This means that a 150-lb. individual should not exceed approximately 50 g of carbohydrate per hour, even when doing their hardest training. If this person eats every 4 hours, 200 g of carbs per meal should be their absolute maximum.
2025-03-16 23:37 | 页码：82 Carbs are ideal as a fuel source to spare protein, and in fact your body will tend to use them preferentially for that purpose if they are co-ingested with protein.
2025-03-16 23:47 | 页码：83 In contrast to protein intake, lower carbs in one meal make the musculature more sensitive to absorbing higher amounts of carbs in the next meal, so under-eating carbs in one meal can be compensated with overeating carbs in the next to a greater extent.
2025-03-16 23:52 | 页码：84 The pre-training window refers to the 30 minutes to 4 hours before training begins. During this window, carbohydrate is needed to top off muscle glycogen stores and help regulate blood glucose levels in preparation for the high-energy demands of training.
2025-03-16 23:53 | 页码：84 A lesser known benefit is that full muscle glycogen stores directly signal the muscle to become more anabolic, which enhances mus
2025-03-16 23:55 | 页码：85 Larger, slower digesting meals can be an option if the pre-training meal comes three to four hours before training. In contrast, a very small amount of quickly digesting protein and carbs (with minimal fat and fiber) should be consumed if one is eatingaround 30 minutes before training.
2025-03-16 23:56 | 页码：85 In the latter case, some intra-workout carbohydrate ingestion may be advisable to prevent sudden changes in blood sugar due to the fast absorbing carbs and their rapid use during training. Maintaining stable blood sugar is preferable for best performances.
2025-03-16 23:57 | 页码：85 Intra-workout nutrition becomes more useful for longer workouts (more than 60 minutes). Fast-digesting carbohydrates can be combined with small doses of fast-digesting protein to supply the working muscles with an anti-catabolic mix. In addition, fast-digesting carbs can help maintain blood glucose levels through the workout, which is both anti-catabolic and supports performance.
2025-03-17 00:00 | 页码：86 Thus, carbohydrate intake during the six hours post training will havethe greatest anabolic effects.
2025-03-17 00:01 | 页码：86 There is no special role for protein in the post-workout window, aside from maintaining adequate hourly protein consumption.
2025-03-17 00:02 | 页码：87 The post-training meal should be consumed as soon as the athlete feels comfortable taking in food. Consuming mainly fast-digesting proteins and carbs in the post-workout meal supplies carbohydrates for glycogen storage and anabolism the fastest and keeps the risk of gastrointestinal distress low.
2025-03-17 00:04 | 页码：87 Lower bar graph: Bars indicate best qualitative ratios of macros for post-training meals across time.
2025-03-17 00:08 | 页码：88 Similarly, fat slows protein absorption, so it offers us the ability to extend an anabolic and anti-catabolic environment longer into the night, but some research has indicated that eating large amounts of fat in the pre-bedtime meal may interfere with sleep as well.
2025-03-17 00:09 | 页码：88 although eating closer to bedtime and adding fats to the bedtime meal is advantageous, some individuals may have to experiment with bedtime meal timing and fat content and make trade-offs of maximum results for quality sleep.
2025-03-17 00:12 | 页码：88 There is also some evidence that for best intestinal health, periods without nutrient ingestion might be needed. It is possible that nutrient sensitivity is improved by the lack of nutrient intake during sleep, but it is unlikely that this means that we should fast for any duration longer than the sleeping period.
2025-03-17 00:15 | 页码：89 This is all to say that overly religious dedication to the tenants of good meal timing isnot necessary. Tedious meal scheduling can deter diet adherence and make your life overly stressful.
2025-03-17 00:19 | 页码：90 Extreme timing manipulations that sacrifice your daily calories, macros, or sleep quality are not recommended. The latter variables are more impactful to your physique and performance.
Chapter 5 Food Composition 2025-03-18 23:46 | 页码：93 Some exceptions are mycoprotein (a fungus-based protein) and nutritional yeast. Because fungus and yeast do not contain cellulose, they are much better digested and absorbed.
2025-03-18 23:48 | 页码：93 Consumption of complete protein at every meal is not likely to have a large effect on health so long as the needed amino acids are consumed on average in the appropriate daily amounts. For body composition and performance concerns, however, getting enough of all essential amino acids at every meal is valuable and recommended for best muscle growth or retention.
2025-03-18 23:48 | 页码：93 Protein Digestibility-Corrected Amino Acid Score (PDCAAS) is
2025-03-18 23:52 | 页码：96 portant to note that eating other food sources along with a particular carbohydrate source can effectively alter its glycemic index by slowing digestion.
2025-03-18 23:54 | 页码：97 A pre-training meal eaten further in advance of training requires more total carbs than a meal eaten immediately before training to support basic function in the hours before training along with energy for the training itself.
2025-03-18 23:55 | 页码：97 For this reason, it is beneficial to bias post-training carbs toward higher glycemic index sources with minimal fiber and fat.Kids’ cereal in whey protein or fat-free milk is a great option he
2025-03-18 23:57 | 页码：98 Some foods with low glycemic index values cause high amounts of insulin to be secreted.
2025-03-18 23:59 | 页码：99 Glycemic indices are not of themselves a measure of how healthy a given food item is or is not.
2025-03-24 23:59 | 页码：107 the value of good food composition is in getting enough of certain nutrients. Once the required values of these nutrients have been met, more of them do notnecessarily provide additional benefit. For example, if your fat intake is predominantly monounsaturated fats and you meet your essential fat needs regularly, some saturated fats and even a bit of trans fat intake from junk food occasionally has not been shown to negatively impact health, performance, or body composition. The downside of junk food is that it lacks these healthy micronutrients, so adding some junk once you have the minimum of all these micronutrients has no significant downside if properly moderated. Having some leniency in your diet regimen can relieve some of the stress of diet discipline and improveadherence.
Chapter 6 Supplements and Hydration 2025-03-25 00:02 | 页码：109 The degree of muscle gain or fat loss anyone attains on a diet has almost nothing to do with how hydrated they are (outside of extreme circumstances).
2025-03-25 00:23 | 页码：111 For those competing in sport or training under circumstances where a great deal of water is lost via sweat, thinking a bit more about hydration is warranted. By the time you feel thirsty, you are already slightly dehydrated; when water will be lost across a long, intense training session or during competition in hot weather, for
2025-03-25 00:24 | 页码：111 Consume 1.5 ml of water per calorie eaten per day Again, this is very specific and probably only necessary if one needs to be prepared to be perfectly hydrated for performance during hard training or competition.
2025-03-29 00:25 | 页码：117 We recommend a research history of more than five years, the longer the better.
2025-03-29 00:26 | 页码：117 Another relevant factor in making supplement choices is real-world feedback. Lab tests are critical for confirming that something works, but long-term use by real athletes can provide equally important information about the practicality of the supplement.
2025-03-29 00:26 | 页码：117 In order for us to consider a supplement effective, it must meet all four of the selection criteria: sufficient data, sufficient data history, consensus of results within that data, and real-world positive feedback.
2025-03-29 00:30 | 页码：119 Fast-digesting options are excellent for intra-workout intake, however, and the data on the benefits of fast-digesting carbohydrates during training is extensive. Slow-digesting options can be combined with casein protein to act as easy on-the-go meal replacements as well.
2025-03-29 00:31 | 页码：120 The more creatine you have in the cell,the longer near-maximal efforts can be made in training. If you can curl 50 lb. for 10 reps, more creatine might mean you can manage 12 reps, and so on. 【批注】多rep，肌肥大
2025-03-29 00:33 | 页码：120 More creatine in the muscle means more readily available energy from ATP.
2025-03-29 00:33 | 页码：120 The muscle growth and retention benefits of creatine may be related to cell swelling (which has been independently shown to result in hypertrophy) or workout performance increases, such as training at slightly higher volumes and intensities. Regardless of the mechanism, creatine consistently supports significant improvements in performance and physique outcomes.
2025-03-29 00:33 | 页码：121 benefit more from creatine supplementation.
2025-03-29 00:35 | 页码：121 Sticking to creatine monohydrate for the time being is our recommendation.
2025-03-29 00:36 | 页码：121 At times when healthy eatingis not as easy to pull off or calories are restricted, taking a daily multivitamin can ensure that you are not missing any nutrients.
2025-03-29 00:37 | 页码：122 If you are curious about in-depth studies on other specific supplements, please visit Examine.com for continually updated, industry-standard research on all things supplement related.
Chapter 7 Diet Adherence 2025-03-29 13:08 | 页码：127 If you are trying to use inspiration to spur yourself or someone else into dieting,it helps to understand that positive inspiration is more likely to result in effective adherence than negative. Similar to what has been found in child psychology, inciting behavioral change via hopes of a positive reward is often more effective in the long term than shaming someone into behavioral change. If you are trying to inspire others, leading by example is a good place to start. Even if usingpositive inspiration with others, it is best to be subtle. People should (and likely will only) change because they want to, not because you want them to.
A Six-Construct Model of Adherence 2025-04-18 23:29 | 页码：130 If you are working on body composition changes for long enough, usually years, you might get to quite liking the process of running a diet. Getting to create performance-supporting, healthy meals, reaping the fat-loss and muscle-gain benefits, and the very experience of having that much control over how you look and feel can be addicting.
Hunger Management Strategies 2025-04-24 23:14 | 页码：138 In order to increase protein intake while staying within CCH constraints, some other macronutrient benefits will have to be traded away, but if the result is better adherence, it is likely worthwhile.
2025-04-24 23:51 | 页码：138 Eating smaller, mostly-protein meals with longer meal intervals earlier in the day and larger, multi-macro meals with shorter intervals in the evening can make adherence easier.
2025-04-24 23:51 | 页码：138 You might be trading off best meal-timing choices for comfort, but if this substantially increases adherence, the trade-off is again worthwhile. For
2025-04-25 00:04 | 页码：139 In some cases, even intra-workout shakes should be dropped, and those calories added to whole foods post workout to decrease hunger and improve adherence.
Muscle-Gain Diets—The Food Aversion Problem 2025-04-25 00:09 | 页码：140 Chatting with friends, watching a show, or otherwise engaging in something other than eating can help prolong meal consumption. If you can make habit of eating slowing and drinking calorie-free liquids beforehand, you will have a built-in anti-hunger strategy that takes hardly any preparation or effort.
2025-04-25 00:13 | 页码：141 At some point, (perhaps around 50 lb. beyond your genetically natural weight), you might have to eat more than you want to just to maintain.
Hunger Promotion Strategies 2025-04-25 00:28 | 页码：143 Decrease Protein Intake
2025-04-25 00:32 | 页码：143 Due to the large amounts of food required for a hypercaloric diet, the risk of eating insufficient fiber for health are minimal even if you are avoiding high-fiber foods.
Practical Application 2025-04-25 00:36 | 页码：144 not mean eating excessively fast and risking choking. Chew at a normal pace, but instead of taking a break here and there to chat, watch TV, or scroll through your phone, keep eating without long pauses until you finish.
2025-04-25 09:40 | 页码：145 these tools should be used to the extent that they are helpful, not fully implemented at the start of any diet just on principle.
Weight-Loss Recommendations 2025-04-25 09:52 | 页码：149 For this reason, although 16 weeks is within the range of safe fat-loss diet durations, we recommend 12 weeks of fat-loss dieting for most people.
2025-04-25 09:52 | 页码：149 Setting fairly extreme upper and lower bounds, fat-loss duration should likely be done for no less than 3 weeks and no more than 16 weeks at a time, with 6 to 12 weeks being a more conservative ideal.
2025-04-25 10:12 | 页码：150 Unfortunately, lowering training volumes on a fat-loss diet are not viable if your intention is to actually lose fat. High-volume hypertrophy training is needed to counter the catabolic effect of the hypocaloric condition and prevent muscle loss. In simpler terms, your fat-loss diet is telling your body to lose muscle, so your weight-training workouts must provide a stimulus to tell it to keep that muscle instead. As discussed earlier, the signal produced by high-volume training diminishes over time and will eventually be unable to prevent muscle loss. A low-volume, resensitizing training phase is needed when this happens, and fat-loss diets should not be attempted during low-volume phases or muscle will be lost. Thus a well-constructed lifting plan dictates the need for the limited duration of fat-loss phases. 【批注】减载时不能减脂
Weight-Gain Recommendations 2025-04-26 20:39 | 页码：159 Fat Cell Hyperplasia If you gain large amounts of fat in one interval, either by gaining too fast, too much, or for too long, your fat cells can actually multiply (fat cell hyperplasia;
2025-04-26 20:39 | 页码：160 Once a fat cell exists, it is yours for life; you can empty it of its contents on a fat-loss diet, but it will not disappear.
2025-04-26 20:39 | 页码：160 Having more fat cells has been shown to make people hungrier on average and that much more likely to gain more fat at any time in the future. There is no appreciated metric for the amount of fat gain needed to cause marked fat cell hyperplasia, but the less fat you accrue in a single period, the more you will minimize this possibility.
2025-04-26 20:49 | 页码：162 Following a diet for extremely small goal changes is equally difficult. Using the previous example, in order to gain 0.15 lb. per week, a surplus of 75 calories per day is needed. Consider this: The difference between an overfilled tablespoon and a normally filled tablespoon of peanut butter can be 100 calories. The error from this one serving is larger than the daily surplus needed in this example. Unless you weigh literally every gram food that goes into your mouth, taking the ripeness of apples and the exact cooking temperature of rice into account, it is simply not practical to have daily caloric intake precision to the nearest 100 calories.
Weight Maintenance Recommendations 2025-04-26 21:29 | 页码：164 to assess how well we have recovered and guide the duration of maintenance. The pleasure of our eating experiences can be a very good indicator of how recovered we are from a fat-loss phase. If your bland diet food still tastes amazing and cheat meals or treats take you to a paradise beyond this earth, no matter how long you have been maintaining, it has not been long enough.
Nutritional Periodization 2025-04-26 21:58 | 页码：169 Even when the maintenance between diets is done very well, some phase-to-phase diet fatigue accumulation will occur. This means the longer you have been running fat-loss and maintenance phases consecutively, the longer your maintenance phases will need to be and the more care they will require.
2025-04-26 22:05 | 页码：170 Over years of experience with hundreds of thousands of clients at Renaissance Periodization, we have found that individuals who try to diet, even with maintenance phases, for longer than a year usually end up losing steam and rebounding.
2025-04-26 22:16 | 页码：170 the rush is not worth the consequences of never getting to the goal.
Calculating Calories 2025-04-28 09:47 | 页码：172 We recommend you design an isocaloric diet first, and then adjust for muscle gain or fat loss, if needed.
2025-04-28 09:53 | 页码：173 These workouts might include a metcon followed by lifting, a lifting session with 10 to 25 working sets, and large body part training such as training back, chest, legs, or push or pull workouts.
2025-04-28 10:02 | 页码：176 burn, so when assessing your workouts, read the listed criteria and examples for light, moderate, and hard days and make sure that your workout fits all of the points for the classification.
Calculating Macros 2025-04-28 10:11 | 页码：177 Now that we have determined daily calories for maintenance, we can allocate macronutrients based on these values.
2025-04-28 10:25 | 页码：178 Her protein intake is 155 g and because protein has 4 calories per gram, this means she gets 620 calories from protein. Her carb intake is 155 lb. x 0.5 g carbs = 77.5 g. At 4 calories per gram this gives her 310 calories from carbs. Total calories so far without fats added are 620 calories from protein + 310 calories from carbs = 930 calories. Since our 155-lb. example gets 1,800 calories on a non-training day, 1800 - 930 = 870 calories remaining for approximately 97 g of fat (recall that fat contains 9 calories per gram).
2025-04-28 10:52 | 页码：179 If your training demands higher performance even on a fat-loss diet, biasing more calories toward carbs on training days at the cost of fats can be a good strategy.
2025-04-28 10:56 | 页码：180 Table 10.3 Daily calorie and macros assigned based on the weight and activity level of our example athlete
Determining Meal Content and Timing 2025-04-28 11:13 | 页码：181 If you train more than once per day, we recommend erring on the side of more meals since you need pre- and post-workout fuel for each training session.
2025-04-28 11:27 | 页码：181 When you wake, you are in a fasted state which is highly catabolic to muscle tissue and does not support recovery. Eating as soon as possible after getting up in the morning is recommended, so we can schedule the first meal within an hour of waking.
2025-04-28 11:27 | 页码：181 Likewise, to limit the amount of time that our bodies are in a fasted state while sleeping, eating right before bed is helpful. We will schedule the last meal of the day within an hour before bed.
2025-04-28 11:29 | 页码：182 A pre-workout meal should be consumed at least 30 minutes before training to prevent gastrointestinal distress, but no more than 4 hours before for energy supply and anti-catabolism.
2025-04-28 11:52 | 页码：183 Now that we only have one meal left to fill in for training days, the timing is simple. We need to spread our protein as evenly as we can, so placing meal 2 evenly between 7:30am and 3:00pm (around 11:00-11:30 am) is a great option. A real world job might mean that our athlete has lunch break at 12 pm. Fortunately, placing her second meal at 12 pm does not mean an extended (over 5 hour) meal interval. Since 12 pm will be more convenient, it will likely be better for adherence and has no downsides. For her non-training weekend days, meal timing is just a matter of evenly distributing meals, with perhaps a small bias towards more meals and smaller intervals at times when our athlete is hungrier. For example, if she tends to get hungrier at night, we can space meals 1 and 2 four hours apart, meals 2 and 3 three and a half hours apart and the remaining meals three hours apart. This will make evening hunger less difficult to deal with, improving adherence.
2025-04-28 16:21 | 页码：189 Unless you are training for over an hour within the moderate category at least, a workout shake is not necessary.
Food Composition Choices 2025-04-28 16:50 | 页码：190 The “processing” of plant protein often improves digestibility and can increase the health benefits in that sense.
2025-04-28 16:51 | 页码：191 Example Veggie Options: •Broccoli •Spinach •Lettuce •Onions •Tomatoes •Peppers •Asparagus •Zucchini •Squash •Cauliflower •Celery •Carrots •Cucumbers Example Healthy Carbohydrate Sources: •Fruit •Whole-grain bread •Whole-grain rice •Oatmeal •Sweet potatoes •Pasta •Corn •Whole-grain crackers and wraps Example Higher Glycemic Index Carbohydrate Sources for Post Training: •Fruit bars •Toaster pastries
2025-04-29 09:06 | 页码：192 decreasing or eliminating veggies from the workout window meals can be helpful.
2025-04-29 09:08 | 页码：193 For every approximately 150 lb. of bodyweight, subtract 5 g of each macro from your per meal macro needs. For example, if you weigh 150 lb. and need 30 g protein, 45 g carbs, and 10 g fat per meal, choose a protein source with 25 g of protein, a carb source with 40 g of carbs, and a fat source with only 5 g of fat. Double this (subtract 10 g from each macro) if you weigh 300 lb., and so on.
Adding Supplements 2025-04-29 09:09 | 页码：195 the second dose does not affect your sleep.
2025-04-29 09:10 | 页码：195 For workouts later in the day, experiment with very low doses or taking the caffeine even earlier than 30 minutes before your workout and find a regimen that will not keep you from falling asleep at night.
2025-04-29 09:11 | 页码：195 Even when tolerated well, higher doses of caffeine (especially consumed closer to bedtime) can interfere with sleep, which interferes with recovery.
2025-04-29 09:12 | 页码：196 Maintenance Phase: Break from caffeine
2025-04-29 09:13 | 页码：196 Start sipping the shake before you train, drink two-thirds during, and finish the remainder right after the workout. This gives you enough nutrients for all the beneficial intra-workout functions without risking gastrointestinal distress. Whey is not a good option for any other meal replacement on its own, but it can be combined with slower digesting carbs and fats or in a mix with casein protein to slow its absorption for this purpose.
2025-04-29 09:21 | 页码：197 You can use juices and coconut water as well, but the digestion speeds will be significantly lower than for specially formulated carbohydrate drinks and these are therefore not as ideal.
2025-04-29 09:29 | 页码：197 Although it is likely that it can be taken indefinitely and be effective and safe, there is a chance that taking breaks will revamp endogenous creatine production.
2025-04-29 09:29 | 页码：197 This supplement must be taken consistently every day to support fitness outcomes–taking creatine two or three times per week will have almost no effect. It takes about a week of consistent use (around 3 g per 100 lb. of bodyweight per day is recommended) for creatine to fully load in the muscles and have an effect.
2025-04-29 09:30 | 页码：197 Dose timing is minimally important, although some data suggest that creatine is best absorbed when taken with carbs and might be better absorbed when ingested post workout.
2025-04-29 09:30 | 页码：197 This supplement is most useful during muscle-gain or fat-loss phases. Maintenance phases are therefore ideal for a break in creatine use if you choose to take one.
2025-04-29 09:35 | 页码：199 Breaking down calories into daily macronutrients starts with protein, as it is the more important and least variable of the three macros.
2025-04-29 09:37 | 页码：199 Map out morning, bedtime, pre-, and post-workout meals first, then any remaining meals can be spaced out evenly throughout the day.
Tracking Bodyweight 2025-04-29 09:40 | 页码：201 Progress can be assessed on a large scale using metrics such as body fat percentage tests, how your clothes fit, and how you look in the mirror, but making adjustments to your diet in real-time requires a more quantifiable metric. Bodyweight averages are specific enough for this purpose and are very easy to implement.
2025-04-29 09:56 | 页码：202 water weight noise,
2025-04-29 09:57 | 页码：202 Fortunately, body water changes rarely accumulate consistently over time like tissue weight gain or loss, so across the weeks and months of a diet, scale weight will reliably measure progress. In this example, if you continued to lose one pound per week, this would eventually be larger than any amount water weight could mask on the scale.
2025-04-29 10:02 | 页码：202 Taking your weight first thing in the morning before eating and after using the restroom is a good choice.
Adjusting the Diet 2025-04-29 10:36 | 页码：209 you need to lose 1 lb. per week, you simply drop 3,500 calories from your diet per week.
2025-04-29 10:38 | 页码：209 When altering your diet, the calories per gram of macro value can be used to determine how much of any given macro must be cut to achieve the desired calorie change. If you needed to cut 400 calories per day and were doing so by reducing fats, 400 calories is approximately 400 ÷ 9 = approx. 44 g fat. Fat has 9 calories per gram, so dividing the calorie amount you need to change by the calories per gram of the macronutrient you will alter gives you the grams of macronutrient you must change. This can be done by modifying a single macro or a combination of macronutrients to achieve the desired calorie change. 【批注】边际线性优化
2025-04-29 10:41 | 页码：210 1.Construct an isocaloric diet. 2.Run this diet for three weeks, tracking weekly weight averages. a.If weight is within the acceptable +/- 1.25% range from your maintenance weight and weekly changes are close to zero on average, you are maintaining. Continue to track to confirm that weight stays steady. b.If weekly weight changes across three weeks are showing an average increase, calculate the number of calories that would yield that average increase. For example, take the increases observed in table 11.2 (muscle-gain weight log: +1.3 lb. from weeks 1 to 2 and -0.4 lb. from weeks 2 to 3), and imagine these weigh-ins were collected on a maintenance diet. The average weekly weight gain here comes out to approximately 0.8 lb. In calories, 0.8 lb. is roughly 3,500 x 0.8 = 2,800 calories–so in this example the maintenance calories were over by 2,800 per week or 2,800 ÷ 7 = 400 per day. In this case, 400 calories should be subtracted per day to achieve weight maintenance. Weight should then be monitored for another two to three weeks and adjusted again if needed. c.If weekly changes across three weeks show an average decrease, calculate the number of calories that would yield that average decrease. For example, if someone trying to maintain weight observed the decreases in table 11.3 (fat-loss weight log: -1.3 lb. from weeks 1 to 2 and -1.6 lb. from weeks 2 to 3), the average weekly weight loss here is approximately 1.5 lb. In calories, 1.5 lb. is roughly 3,500 x 1.5 = 5,250 calories–so in this example the maintenance calories were off by 5,250 per week or 5,250 ÷ 7 = 750 per day. In this case, 750 calories should be added per day to achieve weight maintenance. Again, weight should then be monitored for another two to three weeks and further adjustments made if needed
2025-04-29 10:57 | 页码：212 Fats offer no unique physiological advantage when consumed over their minima on a fat-loss diet, so cut fats first on hypocaloric diets. If
Transitioning From One Diet Phase to Another 2025-04-29 11:41 | 页码：216 Weight gain and loss is a lot like launching a guided rocket to a target. The initial launch points the rocket in the right general direction, and then small adjustments keep the rocket on track from there. Nutrition is a bit like rocket science after all!
Normative Standards in Body Composition 2025-05-03 19:50 | 页码：219 Even at a healthy body fat percentage there is some risk of negative health outcomes with higher body weight, but gaining enough muscle to be at this risk is rare without anabolic steroids, which carry their own set of health risks (and legal risks in most countries).
Primary Body Composition Assessment Methods 2025-05-03 20:05 | 页码：222 Although cost free and easy to calculate, because of its inaccuracy for individual body fat calculations, BMI is one of the less helpful means of assessing body
2025-05-03 20:56 | 页码：230 just take the exact numbers with a grain of salt and look only at relative changes.
Other Special Timing Considerations 2025-05-04 09:50 | 页码：243 Further, it has been shown that as workout volumes increase to very high levels, NEAT (non-exercise activity thermogenesis, or anything that burns calories but isn’t exercise, like daily tasks and errands) typically falls drastically for the rest of the day.
Vegan Diets 2025-05-04 10:06 | 页码：244 Not eating, or eating very little, after nighttime training will significantly impede muscle growth, retention, and recovery, so it is likely best to trade the downsides of a hungrier day and fuller evening for progress. There are some steps you can take to minimize discomfort.
2025-05-04 10:07 | 页码：244 If you miss a meal on a maintenance or muscle-gain diet, just spreading the macros of that meal over the next several meals is a fine solution. On a fat-loss diet, you can do the same, or, if you are not overly hungry, you can eat the protein from the missed meal when you remember and skip the fat and carbs. This is not recommended as a regular habit, but if done occasionally it will have limited detrimental effect.
2025-05-04 10:07 | 页码：244 Although arguably noble and potentially healthy, switching to a diet free of animal products is not–contrary to popular belief–a nutritional cure-all.
2025-05-04 10:24 | 页码：247 bok choy,
Female-Specific Nutrition 2025-05-04 10:59 | 页码：250 Increasing soy intake might also reduce blood pressure and help with hot flashes, as phytoestrogens in soy can simulate the effects of estrogen in the body to a small extent.
Youth Nutrition Considerations 2025-05-04 11:00 | 页码：251 The important thing to note is that age has less an impact on fitness-related goals for women compared to men and is largely mediated by muscle loss (which can be prevented to a large extent with weight training). Older women may not gain muscle as quickly or recover as well as they did when they were younger, but making body composition and fitness progress is still very much possible and has added health benefits.
2025-05-04 11:03 | 页码：251 Nutritional recommendations for young athletes focus primarily on helping kids develop healthy eating habits. When teaching children and young people about nutrition, classifying any food as “good” or “bad” should be avoided. Such extreme ideas can contribute to negative relationships with food where some foods are taboo and guilt-inducing even in moderation. Our best advice is to try to encourage positive, inclusive moderation for less healthy foods rather than negative, exclusive avoidance or elimination.
2025-05-04 11:15 | 页码：251 If your child is somewhat overweight, lowering calories is not recommended in most cases. Encouraging or increasing physical activity and adjusting the child’s diet toward healthier foods are best recommendations.
Dieting With Select Health Issues 2025-05-04 11:43 | 页码：252 Carbs should be eaten with nearly every meal and spread evenly throughout the day. Whole fruit should be chosen more often than fruit juices, but excess fiber can cause gastrointestinal distress more readily in children than adults.
2025-05-04 11:43 | 页码：252 For this reason, up to half of a child’s carb intake can come from white breads, pasta, and white rice to allow the consumption of enough carbs without overloading on fiber.
2025-05-04 11:57 | 页码：254 Polycystic Ovarian Syndrome
Endurance Sport Competition 2025-05-05 10:33 | 页码：261 It is inevitable that consumption will not keep up with metabolic carbohydrate demand during long endurance events because the absorption rate of carbohydrates in the gastrointestinal tract during continuous exercise is limited. It is important to maximize the amount of carbohydrate absorbed per unit of time. This can be managed by increasing fructose content in your intra-workout carbohydrate drinks. The more absorption per hour needed, the higher the fructose to glucose ratio should be, up to a maximum of 1:2.
Strength, Power, and Combat Sport Competition 2025-05-05 10:55 | 页码：267 Mat-Side Weigh-In
Effects of Diet on the Microbiome 2025-05-05 19:54 | 页码：280 High-fat meals also increase the permeability of the intestines, allowing more LPS to enter the bloodstream. When LPS binds the immune receptors on skeletal muscle, the inflammatory response results in metabolic inflexibility.
2025-05-05 20:00 | 页码：281 Some individuals experience severe symptoms of irritable bowel syndrome after ingestion of certain fibers (those that can be fermented by gut bacteria), and in this case, a low FODMAP (fermentable oligosaccharide, disaccharide, monosaccharide, and polyol) diet is recommended.
2025-05-05 20:05 | 页码：282 The effects of non-nutritive sweeteners, such as saccharin, aspartame, and sucralose, on the gut microbiome are just beginning to emerge.
2025-05-05 20:09 | 页码：282 isomaltooligosaccharide
2025-05-05 20:11 | 页码：283 A high-fat diet (generally defined as one in which more than 40% of calories come from fat) has been linked to low-grade inflammation termed metabolic endotoxemia, wherein pieces of bacterial cell walls (endotoxins) escape the gut and activate an immune response.
2025-05-05 20:13 | 页码：283 Saturated fat, monounsaturated fat, and Omega-6 polyunsaturated fats all seem to elicit similar effects on various beneficial bacterial strains, likely because these bacteria specialize in metabolizing specific plant-based compounds. Diets high in animal fats appear to preferentially increase numbers of bacteria which degrade the protective mucus layer of the intestines.
2025-05-05 20:15 | 页码：283 This could be one mechanism behind the increased permeability of the intestinal wall during a high-fat diet. Omega-3 polyunsaturated fats do not appear to affect the profile of the gut microbiome. Because epidemiological studies can only illustrate associations, and intervention studies do not keep fiber constant between controls, it is unclear whether a diet high in fat and fiber would have the same effects as the high-fat, low-fiber diets studied thus far.
2025-05-05 20:24 | 页码：285 Removal of gluten from the diet has been shown to modestly increase types of bacteria that metabolize resistant starch, which may be due to greater inclusion of gluten-free carbohydrate sources like potatoes. In mice that were colonized with bacteria from CD patients, immune responses to gluten were much more severe compared to mice colonized with anti-inflammatory bacteria.
2025-05-05 20:25 | 页码：285 Long-term consumption of a GFD has been associated with weight gain in both children and adults, so there is little justification for adopting this diet to lose weight if you do not have CD.
2025-05-05 20:35 | 页码：286 Additionally, it may be prudent to select probiotics that are highest in Bifidobacteria with little to no Lactobacilli, as the former may not take up residence in the small intestine where the acidic environment favors the growth of Lactobacilli.
2025-05-05 20:37 | 页码：286 cooking and cooling these foods repeatedly will increase the content of resistant starches.
2025-05-05 20:37 | 页码：286 Isomaltooligosaccharide
Detriments of Alcohol Consumption 2025-05-05 20:48 | 页码：291 When you consume alcohol, most of your cells prefer to burn it as a fuel source before they switch back to burning their usual mixture of carbs and fats. This means that if you are isocaloric or hypercaloric, your body is not burning the other food calories you are consuming as efficiently, and they are slightly more likely to be stored as fat. When
Recent Trends 2025-05-05 21:08 | 页码：296 The only evidence for a special boost to autophagy from intermittent fasting has so far come from studies of starving yeast and remains unproven in humans or mammals.
2025-05-05 21:14 | 页码：298 Cleanses and Detoxes
2025-05-05 21:17 | 页码：298 huge downside of the detox and cleanse paradigm is that it postulates that you can reverse weeks or months of poor eating habits within days of strict adherence to a special dietary and fluid protocol.
2025-05-05 23:34 | 页码：299 Alkaline water and diets are essentially a scam. There is not even a seed of truth to their claims.
2025-05-05 23:35 | 页码：300 Many people claim that particular foods and diets reduce chronic systemic inflammation, but the best intervention for chronic inflammation is just weight loss. High body fat levels seem to create and reinforce chronic inflammation, so losing fat is the most dependable way to reverse this. Be wary of diets, pills, and specific foods purported to be anti-inflammatory.
2025-05-05 23:41 | 页码：301 This pervasive myth offers a hugely appealing fantasy that there is nothing wrong with your current diet and exercise routine (or lack thereof) and that all your weight gain or failure to lose is due to your hormones.
Persistent or Recurring Trends 2025-05-06 00:02 | 页码：305 For those skeptical despite this massive accumulation of longitudinal data, consider a quick thought experiment. The avocado evolved in Mexico, Central, and South America. If you trace some of your ancestry to that region, you are in the clear. If not, every time you consume an avocado, you are eating a plant that your ancestors did not co-evolve with. If you are really interested in not consuming foods that might be “unnatural” in any scientific basis, then coevolution concerns should come before GM concerns. At least GM foods are tested with cells, animals, and humans for years before they get released as products to the open market.
2025-05-06 00:08 | 页码：306 Troublingly, there is a very well-documented biasing pattern in the research on organic foods, where research by third parties usually finds no differences (sometimes conventional foods are even found to have more nutritive value), but research by organic-advocacy groups and hired scientists find slight advantages for organic foods. Even more troubling, the latter research tends to suffer from obvious and serious flaws in study design. When doing your own reading, look for articles in peer-reviewed journals by scientists with clauses specifying no conflict of interest.
2025-05-06 00:08 | 页码：306 Organic food proponents also claim organic food tastes better. Unfortunately, even that is not true, aside from locally farmed organic food. Fresh foods do taste better, organic or not, to blind taste testers. When equated for freshness, organic does not score better for taste in a blinded experiment. The only verified difference between organic food and conventional food is price.
2025-05-06 00:11 | 页码：306 The idea that eating after some time in the evening causes extra fat gains has been around longer than most people have been tabulating the trajectories of diet fads.
2025-05-06 00:14 | 页码：307 Breakfast Is the Most Important Meal of the Day There is a rationale to having some protein shortly after waking to keep the muscles supplied with amino acids after hours of sleep with no protein intake. There does not appear to be any reason that this first-thing protein intake is any more important than any other meal’s protein. Further, there is no data suggesting that your first meal needs to be anything more complicated than a protein shake (outside of training-specific meal needs).
2025-05-06 00:20 | 页码：308 To put this in context, not a single athlete, in the history of doping control, ever tested positive for any hormone because of the animal products they ate.
2025-05-06 00:20 | 页码：308 Tofu has over 15 million ng of phytoestrogens per 3-oz serving. While a moderate intake of soy in your diet is not likely to lead to any issues, consistent, very high soy consumption (daily or multiple daily meals) can in fact lead to more estrogenic activity in both males and females. This is usually harmless, though in extreme cases it can slightly affect body composition. There is some evidence that high intake of soy through the lifespan might have some reproductive effects (especially for females), and the use of soy-based baby formula has not been found to be risky but needs considerably more investigation.
2025-05-06 00:21 | 页码：308 In moderation, soy products are almost certainly not going to reduce health, body composition, or performance outcomes. In fact, soy intake is linked with better bone health, the prevention of some cancers, and better heart health.
2025-05-06 00:21 | 页码：308 Studies have shown no downsides to soy consumption at just under 20% of your daily protein intake (25 g of protein from soy for an average 150-lb. person),
2025-05-06 09:55 | 页码：309 Buying animal products from animals not treated with antibiotics makes some sense in the context of global antibiotic effectiveness concerns, but this will not reduce your own intake of antibiotics.
2025-05-06 09:55 | 页码：309 If you would like to purchase healthier animal products and stay science-based, current evidence suggests that grass-fed animal products are slightly, but notably healthier than grain-fed animal products, mostly because they contain higher levels of Omega-3 fats.
2025-05-06 09:59 | 页码：310 For example, hydrogen cyanide is an extremely toxic chemical found in raw cassava and bamboo as well as the pits of cherries and apricots.
2025-05-06 10:00 | 页码：310 Of the over 100 substances currently listed as Group 1, more than half are naturally occurring.
2025-05-06 10:18 | 页码：310 The safety of aspartame (a commonly vilified sweetener) is asserted by the independent medical governing bodies of more than 90 countries. It has almost unanimous approval for safety by the top medical and drug safety councils in the world.
2025-05-06 10:18 | 页码：311 acesulfame potassium, and saccharin.
2025-05-06 10:28 | 页码：311 To illustrate the point, it has also been shown that vitamin C increases tumor growth in rats and mice,
2025-05-06 10:30 | 页码：312 Many have interpreted this result to mean that sugar-free sweeteners cause obesity, but this conclusion assumes that correlation means causation.
2025-05-06 10:39 | 页码：313 The nutritional variable that powers muscle growth is the hypercaloric condition. If you are maintaining weight, then logically you must be in an isocaloric condition. In this state, there is no process for your body to simply “convert” your extra fat tissue to muscle; the fat must be lost in a hypocaloric period or stay where it resides.
2025-05-06 10:40 | 页码：314 muscle in this way, going on an all-fast-food binge diet for a couple weeks and then simply maintaining after could get you new muscle. Alas, gaining muscle at the best rates without gaining added fat requires logical calculation, self-control, and quite a bit of patience–behaviors that are good for a lot of beneficial outcomes related to body composition alteration and performance enhancement.
2025-05-06 10:41 | 页码：314 Blending fruit when making smoothies is less of an issue because, when blended, the fruit retain more of their slow-digesting properties.
2025-05-06 10:50 | 页码：316 While the number of calories they were consuming immediately post diet may not have been very high compared to their pre-diet norms, at the end of the diet, with lower metabolism, lower NEAT, and hormonal changes from the diet, it takes fewer calories to create a surplus. A
2025-05-06 11:09 | 页码：319 Consider fat-soluble vitamins, for example. These can be stored in body fat and if chronically overeaten can cause health problems.
Dieting Styles and Strategies 2025-05-06 11:10 | 页码：320 the doctor’s office) does in fact correlate with health outcomes. The lower your LDL (“bad” cholesterol) and the higher your HDL (“good” cholesterol), the less likely you are to suffer from cardiovascular disease down the road.
2025-05-06 11:11 | 页码：320 When the data on cholesterol intake were examined more closely, excess calories were definitely associated with poorer cholesterol profiles and excess saturated fats were less impactful, but still reliably correlated with poorer cholesterol results.
2025-05-06 11:16 | 页码：321 If you choose to be vegan, do so for environmental and ethical reasons, knowing that it will require more work for best outcomes and will not automatically improve health or fitness.
2025-05-06 11:16 | 页码：321 With the growing popularity of veganism, the food industry now produces plenty of junk food options. These days one can easily be vegan and still eat terribly.
2025-05-06 11:28 | 页码：322 China Study”
2025-05-06 11:32 | 页码：323 There is some evidence that higher protein intake might lead to a very slight decline in longevity, but high levels of exercise do that, too. It seems fitness, in general, shortens life to a very small extent, but arguably sweetens life to a much larger extent.
2025-05-06 11:39 | 页码：324 Outside of those effects, it is by no means clear that sugar is unilaterally bad for health.
2025-05-06 11:43 | 页码：325 A second and rather powerful trend in the data is that vegans and vegetarians consume up to 80% of their daily calories from carbs, often racking up an impressive sugar intake within that carb consumption and are among the healthiest individuals ever studied. They have by far the lowest obesity rates, and no evidence whatsoever of any carb-induced maladies despite their above-average carb consumption.
2025-05-06 11:53 | 页码：326 In the 1980s and 1990s, the United States government actively promoted a higher carb, lower fat diet. It was even reflected in the now-comical food guide pyramid.
2025-05-06 15:50 | 页码：327 The very idea of “eating healthy” precluded the consumption of even moderately fatty foods.
2025-05-06 15:52 | 页码：327 Further, as olive oil was being linked to new health benefits, anti-fat crusaders shifted their messaging from “eat very little fat” to “eat very little saturated fat.” It simply became untenable to argue that all fat was unhealthy.
2025-05-06 15:53 | 页码：327 For example, the saturated fats in many dairy products like milk and yogurt were being shown to have beneficial properties for health, so many that at least one review found
2025-05-06 16:13 | 页码：333 The term “clean eating” has waned in popularity, but it is still used enough to warrant some discussion. Clean eating gained a lot of traction in bodybuilding circles and was generally defined as a diet low in fat, salt, glycemic carbs, and processed foods with a tendency toward low palatability. While there are certainly variations of this definition, this is the basic idea.
Supplement Fads 2025-05-06 16:29 | 页码：336 There is only one class of drugs that can reliably boost natural testosterone production in healthy individuals. Aromatase inhibitors boost testosterone production by inhibiting the enzyme that converts testosterone to estrogen; inhibiting this process leaves more circulating testosterone. These drugs do not increase muscularity on their own because estrogen is also needed at certain levels for muscle growth.
2025-05-06 16:37 | 页码：337 Testosterone boosters and SARMs are just two currently prominent examples in a seemingly endless line of supplements claiming impressive, but unverified effects. When new supplements come out, they can get enough media attention and anecdotal notoriety (despite not doing what they are advertised to do) that even skeptical people start to wonder if there is anything to the claims. Since less than 10 of the thousands available made our list of effective supplements in chapter 6, your continued skepticism is encouraged.