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The Renaissance Diet 2.0: Your Scientific Guide to Fat Loss, Muscle Gain, and Performance
The Renaissance Diet 2.0 provides the most up to date scientific information to help you
Understand how many calories you need to eat to maximize performance and burn fat
Correctly balance your macronutrient intake for your training and physique goals
Time your meals to get the most out of your nutrition
Select optimal food types to fuel performance
Understand which supplements actually work and why
Improve your health with proper micronutrient intake and hydration
Periodize your diets for long term effectiveness
How to develop reasonable goals for performance and physique improvement
Step-by-step how to design and implement a diet plan to fit your goals
How to adapt your diet for special circumstances such as training multiple times per day
How to adapt the diet principles for a vegan diet
The most current data on gut health and its practical application
How to nutritionally prepare for competition in various types of sports including strength, combat, endurance, and physique sports
The reality about the effect of alcohol on physique and sport performance
How to recognize and dispel diet myths, fads, and fallacies
For more from Renaissance Periodization follow us at :
https://renaissanceperiodization.com/
Instagram @rpstrength
Understand how many calories you need to eat to maximize performance and burn fat
Correctly balance your macronutrient intake for your training and physique goals
Time your meals to get the most out of your nutrition
Select optimal food types to fuel performance
Understand which supplements actually work and why
Improve your health with proper micronutrient intake and hydration
Periodize your diets for long term effectiveness
How to develop reasonable goals for performance and physique improvement
Step-by-step how to design and implement a diet plan to fit your goals
How to adapt your diet for special circumstances such as training multiple times per day
How to adapt the diet principles for a vegan diet
The most current data on gut health and its practical application
How to nutritionally prepare for competition in various types of sports including strength, combat, endurance, and physique sports
The reality about the effect of alcohol on physique and sport performance
How to recognize and dispel diet myths, fads, and fallacies
For more from Renaissance Periodization follow us at :
https://renaissanceperiodization.com/
Instagram @rpstrength
341 pages, Paperback
Published February 1, 2020
227 people are currently reading
589 people want to read
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Displaying 1 - 30 of 43 reviews
October 22, 2020
Comprehensive, evidence-based guide to dieting for strength and physique goals. May be less relevant to the general population but if you are into weightlifting, bodybuilding or strength sports, then this is THE guide to how to fuel yourself and one I will definitely be coming back to refer to again and again.
June 23, 2021
By far the best diet and body composition book I've read to day. It's well written and most importantly it's evidence based. This is not some random fad diet type book. It says something when the last like 40 pages of a health book is a bibliography of scientific papers and analysis's. The focus here is clearly on optimal body performance, but this is a solid book for anyone, for those just looking to eat better to those trying to dial in for fitness and performance goals, it covers it all. As a guy who has real A LOT of health, fitness, and wellness books over the years, it's rare I'm caught off guard by something, but this books approach surprised me. It's honestly refreshing coming at everything from an evidence based approach. And sure, there's a lot here that I'm well versed in and that wasn't exactly news to me, but some things were impactful to me. Particularly the role of protein in both dieting for fat loss and eating for muscle gain was surprising to me, but upon further thought they make complete sense (and the evidence is there to back it up). Again, this is the best body composition and dieting/eating for fat loss book I've read. Period. End of story.
August 9, 2023
Excellent book on dieting, particularly for those who are looking to maximise their strength, improve sports performance and optimising your body composition. I loved the fact that the book doesn't promise you weight loss, or give you a secret trick to getting in shape. Rather, it is a strictly educational and scientific book explained in simple and concise words.
I also enjoyed the last section where the authors debunk fad diets and common beliefs. I've learnt ton of interesting facts. Book even teaches you how to watercut properly for competition and how to go about diet and training as a diabetic.
Highly recommended for everyone.
I also enjoyed the last section where the authors debunk fad diets and common beliefs. I've learnt ton of interesting facts. Book even teaches you how to watercut properly for competition and how to go about diet and training as a diabetic.
Highly recommended for everyone.
April 7, 2019
This is an excellent and exhaustive resource for learning about nutrition and diet design for sports. My only beef is that there are no direct citations for various numeric recommendations (e.g., how did they come up with the numbers for the distribution of carbs in the workout window)
January 7, 2024
A comprehensive overview of the basics of nutrition. The book gave an overview of how to eat according to different goals and sports. Easy and straightforward reading.
December 3, 2023
Yet another banger from RP. Clear and concise information about everything about nutriton. A must read for anybody who is interested or working in a health and fitness industry.
March 19, 2019
This is an extremely comprehensive, well written treatise on everything about dieting for body composition improvement and athletic performance. In addition, there is a great deal of solid scientific/reasonable information about general health and wellness in here. There is a lot of advice out there in the world that is conflicting and confusing. Evangelical one-pagers end up confusing more than enlightening. This book does a phenomenal job of explaining the lay of the land with scientific reasoning, listing out useful supplements and unnecessary ones, debunking endless myths, and even reasoning why a certain food item should be consumed even though the alternatives might not necessarily be _bad_ for you in and of themselves. It is always refreshing to be told that a certain fad can or cannot be proven true or false conclusively because of lack of experiments and confounding lifestyle factors. It is also refreshing to read that all the ongoing things that society fears (GMOs, soy, sweeteners, etc.) are essentially harmless when consumed in moderation. It is important to remember that the book is specifically focused on body composition and sports performance, and does a great, no-nonsense job of detailing what the most optimal choices are for those goals, and why the other alternatives matter or do not matter, but at the same time it does provide enough information that can be used for general health and wellness as well. It is an all-encompassing piece of research well worth reading multiple times, complete with a bibliography in the end. It can also be referenced as a guide during weight loss, muscle gain, various phases of physical training, and even competitions. They don't seem to be trying to sell any gimmicks, they seem to just be stating the latest and greatest science, which often even reads like common sense. The idea around modifying the diet based on the body's response is novel too. Highly recommended.
October 4, 2020
Informative, particularly the sections about meal timing and the importance of carbohydrates which I had previously not known much about.
Some key points:
Carbs:
- Carbohydrates stimulate insulin secretion. Abdulla et al. (2015) carried out a meta-analysis of 25 studies and found a permissive role in MPS (muscle protein synthesis) in the presence of elevated AAs, and plays a clear role in reducing MPB (muscle protein breakdown) independent of AA availability. (First sentence from the book, second sentence summary of the study).
- 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.
- During periods of high volume hypertrophy or work capacity training, up to 2.5g of carbs per
pound of body weight per day might be needed.
Meal timing:
- Recently trained muscles are also very sensitive to carbohydrate intake and primed to replenish glycogen during the post-training window. Studies suggest significant muscle
glycogen resynthesis at consumption rates of 30-60g per hour post-exercise for the average
150 lb person. Maximal resynthesis was seen at intakes of around 84g per hour, but this level of
intake is likely unnecessary for most individuals under most training circumstances.
- 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 fibre) should be consumed if one is eating around 30 minutes before training
Some key points:
Carbs:
- Carbohydrates stimulate insulin secretion. Abdulla et al. (2015) carried out a meta-analysis of 25 studies and found a permissive role in MPS (muscle protein synthesis) in the presence of elevated AAs, and plays a clear role in reducing MPB (muscle protein breakdown) independent of AA availability. (First sentence from the book, second sentence summary of the study).
- 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.
- During periods of high volume hypertrophy or work capacity training, up to 2.5g of carbs per
pound of body weight per day might be needed.
Meal timing:
- Recently trained muscles are also very sensitive to carbohydrate intake and primed to replenish glycogen during the post-training window. Studies suggest significant muscle
glycogen resynthesis at consumption rates of 30-60g per hour post-exercise for the average
150 lb person. Maximal resynthesis was seen at intakes of around 84g per hour, but this level of
intake is likely unnecessary for most individuals under most training circumstances.
- 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 fibre) should be consumed if one is eating around 30 minutes before training
August 16, 2020
I'm honestly not sure how to rate this book. It is not one I selected out of enjoyment but rather necessity. My story is the common American story. I was very active in athletics in high school and college. I never was concerned with what I ate or how I ate or when I ate. As I have aged, those decisions, or lack there of, have caught up with me.
My relationship with food and drink has always been one of enjoyment or comfort. I've lived a life of over consumption in all areas. At 35 I feel it's way beyond time to address this toxic relationship. I've dabbled in other 'diets' before, jumping on the fad-diet band wagons and swallowing every claim, hook - line - and sinker. My introduction to RP was very much 'organic' (oh how I hate that word). I've heard discussions from people at the gym and on different podcasts. I follow professional athletes who utilize RP and I've researched (Google, YouTube, Insta, etc.) it as much as possible. I finally took the plunge and have again jumped in all the way. So far, this diet and the supporting community is the one that makes the most sense to me. I'll provide you one huge spoiler that's not really a spoiler...just eat less calories than you burn, while eating quality foods. Shocker! - I know.
RP Diet 2.0 is stacked full of educational information. The co-authors (all holding a PHD in human nutrition and/or sports physiology) wrote the book "because they hate pseudoscience, scams, and quacks". They discuss hormones, sugars, fruits, fats, proteins, etc. It's so full of quality (IMHO) information. Again, this may not be for everyone but for me this book has made a world of difference in how I look at food.
My relationship with food and drink has always been one of enjoyment or comfort. I've lived a life of over consumption in all areas. At 35 I feel it's way beyond time to address this toxic relationship. I've dabbled in other 'diets' before, jumping on the fad-diet band wagons and swallowing every claim, hook - line - and sinker. My introduction to RP was very much 'organic' (oh how I hate that word). I've heard discussions from people at the gym and on different podcasts. I follow professional athletes who utilize RP and I've researched (Google, YouTube, Insta, etc.) it as much as possible. I finally took the plunge and have again jumped in all the way. So far, this diet and the supporting community is the one that makes the most sense to me. I'll provide you one huge spoiler that's not really a spoiler...just eat less calories than you burn, while eating quality foods. Shocker! - I know.
RP Diet 2.0 is stacked full of educational information. The co-authors (all holding a PHD in human nutrition and/or sports physiology) wrote the book "because they hate pseudoscience, scams, and quacks". They discuss hormones, sugars, fruits, fats, proteins, etc. It's so full of quality (IMHO) information. Again, this may not be for everyone but for me this book has made a world of difference in how I look at food.
May 3, 2024
I picked up this book after watching an interview of Ethan Suplee, the actor from "My Name is Earl" and "Remember the Titans," discussing his remarkable weight loss journey. Intrigued by the intersection of diet, fitness, and performance, I sought out "The Renaissance Diet 2.0" by Mike Israetel, hoping to glean insights into the science behind Suplee's transformation and to deepen my understanding of nutrition's role in achieving optimal health and performance. As I delved into its pages, I discovered a comprehensive guide that not only elucidates the intricacies of dietary principles but also provides invaluable strategies for maximizing athletic potential. In this review, I aim to elucidate the wealth of knowledge contained within the book, offering insights into its relevance for individuals across various fitness levels and goals. Spoiler alert: this is not a weight loss book. It states: if you want to lose weight, eat less calories than you burn. Simple as!!
“The Renaissance Diet 2.0" by Mike Israetel offers an exhaustive exploration of dietary principles, making it an invaluable resource for athletes and enthusiasts of food science alike. Israetel, alongside a team of bodybuilding scientists, delves deep into the extensive body of research on nutrition, providing readers with a wealth of knowledge to optimize their dietary strategies.
For individuals aiming to enhance athletic performance or overcome plateaus in their fitness journey, this book is a treasure trove of information. Israetel's meticulous approach guides readers on when to eat, how frequently to consume meals, and which foods are most conducive to achieving specific fitness goals. Through clear diagrams and comprehensive explanations, the book highlights the strategies that yield the greatest gains with minimal effort, catering to both elite athletes and those seeking incremental improvements.
While the book may not offer groundbreaking insights for those solely focused on weight loss, its emphasis on the nuanced interplay between diet and performance makes it an essential read for individuals invested in maximizing their physical potential. Overall, "The Renaissance Diet 2.0" is a must-read for anyone passionate about optimizing their nutrition to reach peak performance levels.
“The Renaissance Diet 2.0" by Mike Israetel offers an exhaustive exploration of dietary principles, making it an invaluable resource for athletes and enthusiasts of food science alike. Israetel, alongside a team of bodybuilding scientists, delves deep into the extensive body of research on nutrition, providing readers with a wealth of knowledge to optimize their dietary strategies.
For individuals aiming to enhance athletic performance or overcome plateaus in their fitness journey, this book is a treasure trove of information. Israetel's meticulous approach guides readers on when to eat, how frequently to consume meals, and which foods are most conducive to achieving specific fitness goals. Through clear diagrams and comprehensive explanations, the book highlights the strategies that yield the greatest gains with minimal effort, catering to both elite athletes and those seeking incremental improvements.
While the book may not offer groundbreaking insights for those solely focused on weight loss, its emphasis on the nuanced interplay between diet and performance makes it an essential read for individuals invested in maximizing their physical potential. Overall, "The Renaissance Diet 2.0" is a must-read for anyone passionate about optimizing their nutrition to reach peak performance levels.
January 29, 2022
Since my lifting is a well established habit, I'm trying to get my diet right, especially since Great Lent is around the corner. This was an excellent book that goes into exhaustive detail about all the components that make up a diet and how to change them for fat loss, muscle gain, or maintenence. There's no fad stuff, everything in here is going to be something you probably heard before, but the one thing that stuck out the most was about how to lose fat slowly. Basically, no more than 1% a week and no more than 10% at a time before a maintenance phase that lasts just as long as the fat loss phase did, to establish a new settling point. This provides many psychological and physiological benefits.
June 4, 2021
To be clear, I think that this is a wonderful guide to eating for performance. If you are looking for a health related eating book, I'm not sure that this is the book you'd be best served with. This structured of an eating plan could be detrimental to those with an unhealthy mindset towards food. However, when considering physiological needs during performance gains or changes in body composition, this book provided a great amount of detail for how and what and when to eat and the science behind it. I always appreciate when a book can provide me with the science behind an idea.
August 6, 2023
من چند وقت پیش از طریق پیج هدافیت با این کتاب آشنا شدم و خوشحالم که بالاخره خوندمش. به نظرم برای کسایی که میخوان در رابطه با تغذیه و رژیم غذایی مناسب اطلاعات داشته باشن مفیده. بخشهای ابتدایی کتاب راجع به اصول تغذیه، کالری، درشتمغذیها و این چیزها صحبت میکنه و بعدش قدم به قدم آموزش میده که چجوری میشه از این اطلاعات در عمل برای داشتن یه رژیم غذایی خوب استفاده کرد. من به طور خاص فصل آخرش رو خیلی دوست دارم که راجع به مغالطههایی که راجع به تغذیه، مواد غذایی مختلف و رژیمهای غذایی وجود داره صحبت کرده.
October 2, 2021
Mike Israetel (the main author) is ex-professor of Exercise and Sport Science and high level bodybuilder.
The book is scientific yet aproachable
It is a dieting book for physique athletes. Secondarily for sport/strength athletes, especially when the weight plays a role e.g. weight classes.
Very good foundation on nutrition but not really interesting for a non-athlete. (or even athletes of other disciplines)
The book is scientific yet aproachable
It is a dieting book for physique athletes. Secondarily for sport/strength athletes, especially when the weight plays a role e.g. weight classes.
Very good foundation on nutrition but not really interesting for a non-athlete. (or even athletes of other disciplines)
February 28, 2025
I absolutely loved this book. I learned so so much and my only wish is that I had read it years ago. All the information is evidence based, highly detailed but easy to comprehend. The way I train and consume my macros and nutrients will be forever changed ✨
I cannot recommend this book more to anyone who wants to learn more about fitness, nutritional needs, macros, weight loss, and muscle growth. Knowledge is power 💥 💪🏼
March 7, 2021
While as a whole there isn’t a lot of new information here that I haven’t gotten from other sources like Barbell Medicine or BLS, it does go a little more ahead with bringing in nutrition timing for sports performance into the picture. It’s a bit nit picky but may be useful in the future. It’s definitely on the read and take notes stack later.
April 11, 2021
Very informative!!
Easy to read! Very long book with endless amounts of information. When I was done reading it, I was very impressed with the 36 pages of sources and studies. This was not written as a group's beliefs, but on real data. You will learn a lot!!
Easy to read! Very long book with endless amounts of information. When I was done reading it, I was very impressed with the 36 pages of sources and studies. This was not written as a group's beliefs, but on real data. You will learn a lot!!
September 5, 2019
This one-stop shop for losing weight, gaining weight, and everything in between.
Learned a lot from this and see myself going back to it again.
Learned a lot from this and see myself going back to it again.
May 7, 2020
Excellent. Very well articulated explanations of performance and aesthetic nutrition. Goes into just enough detail to not overwhelm the layperson.
July 15, 2020
Fantastic. Must read in the diet/fitness arena.
August 9, 2020
Science, no BS, practical, pragmatic
December 27, 2020
The most complete and concise guide on practical nutrition for athletes ever written. Highly recommended for anyone who wants to take make informed nutritional choices that have scientific backing.
January 4, 2021
Good content if a little dry.
Great for a no-bullshit guide to nutrition and debunking myths.
Great for a no-bullshit guide to nutrition and debunking myths.
January 13, 2021
The best non-BS guide on how to eat for weight training.
March 29, 2021
A clear-cut scientifically backed guide for healthy, sustainable weight loss (or gain) for everyone.
January 29, 2022
to the point, no-nonsense and very practical
April 21, 2022
One of the most scientific fitness books I've ever read.
April 3, 2023
كتب هذا الكتاب بطريقة غير معقدة، يستطيع القارئ أن يستوعب أغلب المعلومات "لمن لديه لغة إنجليزية جيدة" وهو قد يكون مدخل لعالم التغذية الرياضية.
February 15, 2024
Great nutrition/diet book removing the dogma from dieting by analyzing the science.
June 1, 2024
a lot of good information given clearly
No fluff. Has what you need to know to create and sustain your diet. Probably no reason to read the whole thing.
No fluff. Has what you need to know to create and sustain your diet. Probably no reason to read the whole thing.
Displaying 1 - 30 of 43 reviews