Dang, I spent a few hours at Borders last night looking through nutrition books. I wanted to find a comprehensive source of information about how the body uses fuel, what nutrients do what, ideal sources/ratios, etc. I found a couple that looked great at first - written by MDs, associations, dietary councils - what you'd think are reputable sources. However, I was disappointed at the content. According to most I looked through, the typical American diet provides adequate minerals, vitamins, protein; everything basically. I must not be the typical American since after tracking my diet I've found deficinces and disproportions all over! Plus, some promote the food pyramid like it's the bible, others poke holes in the theory left and right.

I decided to fogo any of those - a lot of these authors don't look like they get a whole lot of exercise and definitely aren't into building muscle. It's like going to Dr Phil for weight advice. Does anyone have recommendations for books to check out on nutrition and general fitness? I've read most of the posts here and searched elsewhere on the net, but it'd be nice to have a central refernce.

Dang, I spent a few hours at Borders last night looking through nutrition books. I wanted to find a comprehensive source of information about how the body uses fuel, what nutrients do what, ideal sources/ratios, etc. I found a couple that looked great at first - written by MDs, associations, dietary councils - what you'd think are reputable sources. However, I was disappointed at the content. According to most I looked through, the typical American diet provides adequate minerals, vitamins, protein; everything basically. I must not be the typical American since after tracking my diet I've found deficinces and disproportions all over! Plus, some promote the food pyramid like it's the bible, others poke holes in the theory left and right.

I decided to fogo any of those - a lot of these authors don't look like they get a whole lot of exercise and definitely aren't into building muscle. It's like going to Dr Phil for weight advice. Does anyone have recommendations for books to check out on nutrition and general fitness? I've read most of the posts here and searched elsewhere on the net, but it'd be nice to have a central refernce.

Sorry, diet is the thing that there is less agreement on than anything else. Most of the diet views expressed here work as do most of the "books". We have to adhere to them is the problem.

Since you are at this site, why not look at the books on working out and bodybuilding, most have diet sections. Pre-reading might get you started on a total program that you feel makes sense. Look at the Men's Health books. Also look at books on amazon, where you can read reader reviews.

I like this guy, www.johnberardi.com
He has a PhD in Excersize and Nutrional Biochemistry and tons of free articles on a whole range of things (including nutrition) on his site. I also like Dr. Mercola (though he seems to be a little more "out there")

Thanks - that's exactly what I was looking for. Someone who has the education, experience and has proven it by his own results. I didn't like seeing all this information out there written by docs that looked really thin and had running physiques. Not where I am or where I want to be for sure. I'm still on the lookout for info behind the biology of the body - how it uses nutrients, how it processes different foods and timing. I did come across what looks to be a great book that has brought together studies on when to best take nutrients in so the body can best absorb them. I'll have to keep an eye out for it.

I also read JB's site. He has quite a bit of good stuff that will keep you busy reading for a while!

I was disappointed at the content. According to most I looked through, the typical American diet provides adequate minerals, vitamins, protein; everything basically. I must not be the typical American since after tracking my diet I've found deficinces and disproportions all over!

It is true that we get almost all of the vitamins and minerals that we need from a reasonably balanced diet. However, the government's idea for minimum protein requirement is pretty far short of what we need as active bodybuilders. IIRC they recommend only 0.8gm protein/kg. body weight. A bodybuilder probably needs twice that amount. If you can get that amount through your diet then you probably don't need supplements. Taking a multivitamin is probably not a bad idea, though, just in case. ;)

Actually, I disagree - I think even a healthy, balanced diet falls woefully short of adequate nutrition. There are dozens of reasons why people should be taking in appropriate nutrients. In fact, it used to be the position of the American Medical Association that everything you need has to come from the diet, and old habits die hard. The truth is that the Journal of the American Medical Association recently published articles that recommend every adult take additional supplementation to meet their nutrient requirements.

It is also true that the RDA is not an amount that is deemed sufficient for good health. Most people assume this, and say, "I'm getting my RDA." The truth is that the RDA is the minimum amount for survival, not health. For example, the USRDA for Vitamin C is around 75mg and that is the minimal amount known to prevent the onset of the disease scurvy. Obviously, Vitamin C has many other uses other than scurvy, but this is how the RDA was set. The upper tolerable limit, i.e. the government established amount at which it may become toxic or create negative side effects, is 2,000 milligrams (2 grams). A huge jump from 75mg!

There are a few more cutting edge books on nutrition available. John Berardi is certainly a pioneer. The textbook for the Specialist in Performance Nutrition course from ISSA is also one of the best, most up to date nutrition resources I know of. Fats that Heal, Fats that Kill is a great way to learn more about healthy fats. The Memory Solution by Dr. Julian Whitaker is another that comes to mind. Perhaps the best explanation of the need for multivitamins and examination of how woefully inadequate most are (people still assume they are actually receiving something when they throw $5 on a cheap grocery store brand) is the Comparative Guide to Nutrition Supplements by Lyle MacWilliams.

Perhaps two of the best books I know on the market that cover nutrition for fat loss and general health - the first is for those looking for some extreme changes, i.e. getting down to single digits body fat, etc - that is Burn the Fat, Feed the Muscle by Tom Venuto that is an e-Book (http://www.burnthefat.com/) and the other is "Releasing Fat" by Dr. Ray Strand - this is more of a book for those looking for a lifestyle change but don't necessary need to end up on a bodybuilding stage. I have had several extremely obese clients have phenomenal success following Dr. Stand's principles - his book is at http://www.releasingfat.com/

Jeremy


It is true that we get almost all of the vitamins and minerals that we need from a reasonably balanced diet. However, the government's idea for minimum protein requirement is pretty far short of what we need as active bodybuilders. IIRC they recommend only 0.8gm protein/kg. body weight. A bodybuilder probably needs twice that amount. If you can get that amount through your diet then you probably don't need supplements. Taking a multivitamin is probably not a bad idea, though, just in case. ;)