Index

  1. Home
  2. Goal setting
    1. The influence of body composition on athletic performance
    2. The somatotype of Heath and Carter
  3. Assessment of the initial situation
    1. Typology and size of the adipocytes
    2. Bodyweight and body mass index
    3. Bioimpedance and metabolic index
    4. The somatotype
    5. The basal caloric requirement
    6. Caloric quality
  4. Assessment of required calorie intake
    1. Caloric quantity for weight loss
    2. Caloric quantity for weight gain
  5. Caloric quality setting
    1. Nutrients
      1. Carbohydrates
      2. Dietary fibre
      3. Fats
      4. Proteins
      5. Micronutrients and water
    2. The correct proportion of macronutrients
  6. Timing of meals
    1. The optimal frequency of meals
    2. Mid-week optimization of caloric quality
    3. Setting the pre-workout meal
    4. Setting the post-workout recovery meal
    5. Nutrition during training
    6. Nutrition for peak fitness
  7. Food supplements
    1. Supplements for direct influence on performance
      1. Glycerol
      2. Medium-chain triglycerides (MCT)
      3. Caffeine
      4. Creatine
      5. Carnitine
      6. Oxygen cocktails
      7. Rhodiola
      8. Royal jelly
      9. Citrulline malate
      10. HMB
      11. Carnosine
      12. Ribose
    2. Recovery supplements
      1. Branched-chain amino acids (BCAAs)
      2. Glutamine
      3. Fenugreek
      4. L-theanine
      5. Acetic acid
      6. pH regulators
      7. Oxygen cocktails for recovery
      8. Arginine
      9. Citrulline malate for recovery
      10. Carnitine for recovery
      11. Antioxidants
    3. Supplements for improving body composition
      1. Supplements with and action on metabolism (thermogenics)
        1. Guarana
        2. Green tea
        3. Citrus aurantium
        4. Yohimbine
        5. Coleus forskohlii
        6. Guggulsterone
        7. Antioxidants for weight loss
        8. 7-keto
        9. Inorganic phosfates
      2. Supplements for enhancing insulin function
        1. Chromium
      3. Supplements for blocking the addition of new fat mass
        1. Green tea for blocking fat accumulation
        2. Calcium
        3. Guarana for blocking the accumulation of new fat mass
        4. Garcinia cambogia
      4. Weight-loss supplements
        1. The yerba mate
        2. Essential and semi-essential fatty acids
        3. Carnitine for weight loss
        4. Pyruvate
        5. Conjugated linoleic acid
        6. Garcinia cambogia for weight loss
        7. Citrus aurantium for weight loss
        8. 5-HTP
        9. Hoodia Gordonii
        10. Fibre
        11. Yohimbine for weight loss
        12. Guarana for weight loss
        13. The coleus forskohlii for weight loss
        14. Calcium for weight loss
        15. Chitosan
        16. Nopal and Phaseolus vulgaris L.
        17. Gymnema sylvestris
      5. Supplements for retention and muscle mass build-up
        1. Soluble proteins
        2. Amino acids
        3. HMB for muscle mass retention and build-up
        4. CLA for muscle mass retention and accumulation
        5. Creatine for muscle mass retention and accumulation
        6. Carnitine for muscle mass retention and accumulation
        7. ZMA
        8. Plant phytoestrogens
        9. Phosphatidylserine and vitamin C
    4. Combining supplements
  8. Diet production
    1. Athletic needs analysis
    2. Assessment of the initial situation: body composition
    3. Diets and their structure
    4. The anabolic (bulk) and metabolic recovery phases
    5. The catabolic phase
    6. Quantification of foodstuffs
  9. Appendices
    1. Estimating fitness weight according to Lorentz
    2. Estimating fat mass with plicometry
    3. Estimating fat mass indirectly
    4. Body constitution and morphology
    5. Nitrogen balance and protein requirements
    6. Metabolism and respiratory quotient
    7. Body recomposition
    8. Lipoproteins and cholesterol
    9. Trans fatty acids
    10. Foods
    11. Food additives
    12. Food preservation methods
    13. Food cooking methods
    14. Kitchen utensils
    15. Meal replacements
    16. Health supplements
    17. Local-action slimming creams