The Vertical Diet and Peak Performance by Stan Efferding
What Every Lifter Needs to Know About the Vertical Diet
Now he's using these same lessons to help top-level athletes gain strength and muscle for competition, performance, and optimal health. There's a plethora of diets out there, each with its own unique list of what and what not to eat. And in many cases, let's face it, the "what not" can seem way bigger. This can leave high-level strength athletes in a quandary: How do they prioritize whole foods while still eating enough to meet the demands of high-intensity training and competition? As someone who has competed at the highest levels of both powerlifting and bodybuilding, Stan "The White Rhino" Efferding knew this problem as well as anyone. Olympia competitor, and raw powerlifting record holder created the Vertical Diet. What started out as Efferding's personal approach to eating has caught fire, allowing some of the world's best strength athletes to consume the massive calories and nutrients their sports demand to increase strength output and muscle mass—all without sacrificing digestion.
Discussion in ' General Bodybuilding ' started by Mr mac , Aug 14, Log in or Sign up. Your welcome folks. Mr mac , Aug 14, Messages: 5, Likes Received: 5, I was reading this last night. There are parts that need furthered explained.
Lack of sleep slows the metabolism, increases blood pressure, increases ghrelin hunger hormone , causes insulin resistance and increases cortisol. Sleep is also a cognitive enhancer. Ideally, a short 20 min nap during the day is also a big help. Usually 2 hours post workout after a meal if possible is particularly beneficial when training twice or more daily. Taking a nap too late in the day however can disrupt circadian rhythms and make it more difficult to get to sleep at night. Ideally, sleeping more than 8 hours is optimal and hours for athletes has been shown to improve strength and performance even more!! More than minutes and you may begin Deep or REM sleep which will make you groggy when you wake up.