Hypertrophy: Nutrition

Anteprima pubblica

Indice completo

Le 21 voci del volume, nell’ordine del libro. I titoli sono consultabili liberamente; il testo dei capitoli è nella biblioteca.

1. 1.Introduction
2. 2.Chapter 1 — Protein biochemistry: from digestion to muscle protein synthesis
3. 3.Chapter 2 — Carbohydrate biochemistry: glycogen, insulin, and performance
4. 4.Chapter 3 — Lipid biochemistry: hormones, membranes, and cell signaling
5. 5.Chapter 4 — Critical micronutrients for hypertrophy and performance
6. 6.Chapter 5 — Hydration, electrolytes, and acid-base balance
7. 7.Chapter 6 — Insulin, leptin, ghrelin: the hormones of energy metabolism
8. 8.Chapter 7 — Thyroid hormones, cortisol, and the HPA axis during dieting
9. 9.Chapter 8 — mTOR, AMPK, and autophagy: nutritional regulation of molecular pathways
10. 10.Chapter 9 — Blood tests and biomarkers for nutritional status
11. 11.Chapter 10 — Caloric and protein requirements for hypertrophy: the essential foundation
12. 12.Chapter 11 — The bulking diet: caloric surplus and traditional bulk vs. lean bulk
13. 13.Chapter 12 — The Cutting Phase: Caloric Deficit for Definition While Preserving Muscle Mass
14. 14.Chapter 13 — Ketogenic and Low-Carb Diets for Hypertrophy: Evidence and Limitations
15. 15.Chapter 14 — Carnivore Diet, Intermittent Fasting, and Other Approaches
16. 16.Chapter 15 — Nutrient Timing, Peri-Workout Nutrition, and Protein Distribution
17. 17.Chapter 16 — Metabolic Pathologies and Nutrition for Hypertrophy
18. 18.Chapter 17 — Protein and Amino Acid Supplementation
19. 19.Chapter 18 — Creatine, Caffeine, and Performance Supplements
20. 20.Chapter 19 — Supplementation Protocols: Practical Examples
21. 21.Chapter 20 — The Twenty Fundamental Lessons: From Biochemistry to Daily Practice