Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

Abstract

The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.

High Resistance Training Volume and Low Caloric and Protein Intake Are Associated with Detrimental Alterations in Body Composition of an Amateur Bodybuilder Using Anabolic Steroids: A Case Report

“…Bodybuilding is a sport aimed at increasing muscle mass and decreasing body fat percentage [1]. These changes in body composition occur due to an association of resistance and aerobic training with a strict nutritional diet [1].…”

“…These changes in body composition occur due to an association of resistance and aerobic training with a strict nutritional diet [1]. Bodybuilding is usually planned in two phases: a preparatory phase that emphasizes muscle hypertrophy (off-season), followed by another phase that emphasizes muscle definition (pre-competitive) [2].…”

Effect of Rest Interval Length Between Sets on Total Load Lifted and Blood Lactate Response During Total-Body Resistance Exercise Session

“…The Rogatzki et al (38) findings' suggest that differences in blood lactate response may be more related to the difference in the numbers of repetitions than rest interval, although the TLL was not different between conditions (42).…”

“…On the other hand, short or intermediate rest intervals are commonly used in bodybuilding-type protocols to maximize hormonal response, body composition profile and muscle hypertrophy (38). Scudese et al (39) examined examine the influence of rest period duration (1 vs. 3 minute between sets) on acute hormone responses to a high-intensity and equal volume bench press workout.…”

Effect of Iron Bisglycinate on Muscle Strength in Weightlifting

“…Indeed, even little reduction in hemoglobin level may adversely impact work-out capacity, an immediate association is originated between treadmill work-out time and hemoglobin level, expressing to a 20% decrease in practicing time in individuals with a concentration of hemoglobin amid 11.0g/dL to 11.9g/dL as assessed with individuals having a hemoglobin convergence of more prominent than 13.0g/dL (Helms, 2014). Associated outcomes have been established in individuals encountering incessant phlebotomies to produce anemia (Stephen, 2014).…”