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.
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.
"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." — Susan Kleiner
"It takes about 2,500 calories to build just 1 pound (0.5kg) of muscle." — Susan Kleiner
"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)." — Susan Kleiner
"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." — Susan Kleiner
Notes for this book are still being transcribed.
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