Auch nochmal von Lyle Mc Donalds... sein Vorschlag bzw. seine Zusammenfassung einer einfachen Ernährungsweise als Basis:
The Baseline Diet
Bevor man sich um speziellere Dinge kümmert, sollte man ersteinmal diese Punkte erfüllen.
TL,DR:
Summing Up the Baseline Diet
Ok,so that’s the 6 factors of The Baseline Diet. Once again, by baseline diet, this is the diet I think lifters, athletes or even the general public should follow (to establish their results) prior to trying other diet interpretations.
Of course, it’s also arguably the dietary template that most bodybuilders have followed (more or less) over the years. There’s not much new under the sun here. To sum up the 6 aspects:
- Meal frequency: 4-6 meals per day depending on the specific circumstances. There are exceptions.
- Total caloric intake: for mass gains, a rule of thumb starting place is 16-18 cal/lb to be adjusted based on real-world body composition changes.
- Fluid intake: Sufficient to generate 5 clear urinations per day, with 2 after training.
- Protein intake: 1.1-1.4 g/lb for males, 1.1-1.2 g/lb for females.
- Carbohydrate intake: ~45-55% of total calories (~2-3 g/lb) from a mix of starchy and fibrous carbohydrate sources, high GI carbs right after training
- Fat intake: 20-25% of total calories (~0.4-0.5 g/lb).
That’s the Baseline diet. Until you’ve got all of those factors locked down consistently there is no point worrying about other magic approaches to diet. Once you’ve got it locked down, you might not need anything else. Well your training may still need work but that’s a different article series.
Als quasi "Gegenentwurf" zu diesem Ansatz, kann man vielleicht Valter Longos "
Longevity Diet" als Beispiel anführen, die weniger den "Aufbau" fokussiert, sondern mehr dem "Erhalt" dienen soll:
Longevity Diet for Adults
1. Eat mostly vegan, plus a little fish, limiting meals with fish to a maximum of two or three per week. Choose fish, crustaceans, and mollusks with a high omega-3, omega-6, and vitamin B12 content (salmon, anchovies, sardines, cod, sea bream, trout, clams, shrimp. Pay attention to the quality of the fish, choosing those with low levels of mercury.
2. If you are below the age of 65, keep protein intake low (0.31 to 0.36 grams per pound of body weight). That comes to 40 to 47 grams of proteins per day for a person weighing 130 pounds, and 60 to 70 grams of protein per day for someone weighing 200 to 220 pounds. Over age 65, you should slightly increase protein intake but also increase consumption of fish, eggs, white meat, and products derived from goats and sheep to preserve muscle mass. Consume beans, chickpeas, green peas, and other legumes as your main source of protein.
3. Minimize saturated fats from animal and vegetable sources (meat, cheese) and sugar, and maximize good fats and complex carbs. Eat whole grains and high quantities of vegetables (tomatoes, broccoli, carrots, legumes, etc.) with generous amounts of olive oil (3 tablespoons per day) and nuts (1 ounce per day).
4. Follow a diet with high vitamin and mineral content, supplemented with a multivitamin buffer every three days.
5. Select ingredients among those discussed in this book that your ancestors would have eaten.
6. Based on your weight, age, and abdominal circumference, decide whether to have two or three meals per day. If you are overweight or tend to gain weight easily, consume two meals a day: breakfast and either lunch or dinner, plus two low-sugar (less than 5 grams) snacks with fewer than 100 calories each. If you are already at a normal weight, or if you tend to lose weight easily or are over 65 and of normal weight, eat three meals a day and one low-sugar (less than 3 to 5 grams) snack with fewer than 100 calories.
7. Confine all eating to within a twelve-hour period; for example, start after 8 a.m. and end before 8 p.m. Don’t eat anything within three to four hours of bedtime.