Macrobolic Nutrition

Welcome to my Macrobolic Nutrition summary!

booboo book rating: ★★☆☆☆ (percentage of books with this rating: 14%)

Overall Thoughts on Macrobolic Nutrition

This book needs to be retired.

I didn’t realize this book was published in 2004, which means the science was based on the 90’s. While an interesting read, there are some things we know to be irrelevant today (i.e. eating every 2-3.5 hours), and science has progressed so much in two decades that I don’t recommend this book. Nutrient Timing was also published in 2004 and these books were quite popular and groundbreaking at this time, and the result of still-standing diet beliefs today.

If you want up-to-date diet and fitness information, I recommend my YouTube playlist featuring my private discussions with Menno Henselmans, a well-known and well-informed science-based trainer and fitness authority.

You are reading my book review and summary by Gerard Dente. Be sure to check out my digital bookshelf for 100+ book summaries.

The Foundations of Macrobolic Nutrition:

  • 45% carb/35% protein/20% fat lean-mass equation
    • 1-1.5g protein per pound bodyweight daily
  • 5-7 meals per day spaced out every 2.5-3 hours, all meals must contain protein to maintain blood amino acid levels
  • Pre-workout
    • eat a Macrobolic meal 90 minutes before your workout including a blended protein source with varying release rates will ensure a steady release of the critical five amino acids for muscle growth
  • Post-workout
    • supplement with L-glutamine and phosphatidylserine after your workout to suppress cortisol and its catabolic effects
    • the hour after a workout, ‘hormone heaven, testosterone and growth hormone is high while insulin is low, must eat a Macrobolic meal
    • after every workout take 2-4g of glutamine in a bicarbonate (effervescent) form because minerals like sodium bicarbonate and potassium bicarbonate have a buffering effect on lactic acid

Macroblic Nutrition Claims Debunked

Big claim: “Young men consumed soy protein daily over a two-month period. Over the course of the study, soy consumption decreased DHT (the testosterone derivative that is associated with benign prostatic hyperplasia – prostate enlargement) and baldness, but did not affect other types of testosterone.” (p. 80)

“The only thing we know for sure is that at bedtime a protein drink, low in carbohydrates and fat, is superior [to solid food].” (p. 83)


“Cardio does absolutely nothing to stimulate muscle growth. In fact, it will hinder muscle growth.” (p. 115)

“Combining creatine with a simple carbohydrate, such a glucose, will increase creatine transport into the muscle.” (. 124) The book also suggests including NADH when you take creatine.

COX-2 inhibitor used to relieve pain and inflammation. Boswellia and tumeric worked okay. IsoOxygene worked best (unsure if this is a brand name, sounds like it?).

“ADNO (arginine-derived nitric oxide) has powerful insuline-mediating effects.” (p. 175)

Thanks for visiting and thanks to Gerard Dente for writing Macrobolic Nutrition!

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