by Juvoni Beckford@juvoni
Before readingWhy I picked it up
Being more knowledgeble in nutrition is neccesarry for me to get to the next level of my phsyical and mental fitness. I want to take a more science and data-driven approach to performance and see this book as a good aide to do so.
After readingPosted
A well-researched guide to achieving your physical and performance goals through smarter eating and supplementation. Kleiner does a deep dive into the macro and micronutrients involved in building, repairing, and maximizing muscle mass and performance, in addition to going over most of the major supplements, including their benefits, effectiveness, downsides and macronutrient combinations and ideal recommended intact to get the most out of them in a safe and healthy manner. My nutrition IQ defitnely increased reading this book and it can be used as a reference with pragmatic application for recommended supplements and meal plans provided in the book.
Three reasons to read it
- Scientific-based research on what nutrients, supplements and foods can help you in your physical development
- Meal plan recommendations for men and women of different body types and performance goals
- A guide through the minefield of unsubstantiated claims and to help you select the best supplements for you based on their purity, potency, digestibility, and absorption.
Notable quotesSusan KleinerMore in Quotes
You can think of amino acids as a construction crew building a house. Each crew member has a specific function, from framing to wiriing. If just one crew memeber calls off then the construction job doesn't get finished. It's the same with amino acids. There are 22 amino acids, all of which combine to contruct the proteins required for growth and tissue repair.
It takes about 2,500 calories to build just 1 pound (0.5kg) of muscle.
The best timing recommendations for eating before exercise is to eat a small meal of carbohydrates and protein one and a half to two hours before working out (for building). This meal should contain about 50 grams of carbohydrate (200 calories) and 20 grams of protein (80 calories).
About 60 perfect of the brain is composed of fat, and the primary fat in the brain is omega-3 fat. When omega-3 fat is in short supply in th ediet, other fat gets involved in brain building, as as a result, the health of brain cells is impaired.
Notes for this book are still being transcribed.
