Chapter 9Nutritional Periodization
Weight Maintenance Recommendations
Chapter 10 Designing Your Diet
Determining Meal Content and Timing
Chapter 11 Tracking Your Weight and Adjusting Your 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
Chapter 13 Special Diet Considerations
Other Special Timing Considerations
Youth Nutrition Considerations
Dieting With Select Health Issues
Chapter 14 Competition Day Nutrition
Strength, Power, and Combat Sport Competition
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
Persistent or Recurring Trends
Foreword
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