Nutritional strategies of high level natural bodybuilders during competition preparation

Abstract

BackgroundCompetitive bodybuilders employ a combination of resistance training, cardiovascular exercise, calorie reduction, supplementation regimes and peaking strategies in order to lose fat mass and maintain fat free mass. Although recommendations exist for contest preparation, applied research is limited and data on the contest preparation regimes of bodybuilders are restricted to case studies or small cohorts. Moreover, the influence of different nutritional strategies on competitive outcome is unknown.MethodsFifty-one competitors (35 male and 16 female) volunteered to take part in this project. The British Natural Bodybuilding Federation (BNBF) runs an annual national competition for high level bodybuilders; competitors must qualify by winning at a qualifying events or may be invited at the judge’s discretion. Competitors are subject to stringent drug testing and have to undergo a polygraph test. Study of this cohort provides an opportunity to examine the dietary practices of high level natural bodybuilders. We report the results of a cross-sectional study of bodybuilders competing at the BNBF finals. Volunteers completed a 34-item questionnaire assessing diet at three time points. At each time point participants recorded food intake over a 24-h period in grams and/or portions. Competitors were categorised according to contest placing. A “placed” competitor finished in the top 5, and a “Non-placed” (DNP) competitor finished outside the top 5. Nutrient analysis was performed using Nutritics software. Repeated measures ANOVA and effect sizes (Cohen’s d) were used to test if nutrient intake changed over time and if placing was associated with intake.ResultsMean preparation time for a competitor was 22 ± 9 weeks. Nutrient intake of bodybuilders reflected a high-protein, high-carbohydrate, low-fat diet. Total carbohydrate, protein and fat intakes decreased over time in both male and female cohorts (P < 0.05). Placed male competitors had a greater carbohydrate intake at the start of contest preparation (5.1 vs 3.7 g/kg BW) than DNP competitors (d = 1.02, 95% CI [0.22, 1.80]).ConclusionsGreater carbohydrate intake in the placed competitors could theoretically have contributed towards greater maintenance of muscle mass during competition preparation compared to DNP competitors. These findings require corroboration, but will likely be of interest to bodybuilders and coaches.Electronic supplementary materialThe online version of this article (10.1186/s12970-018-0209-z) contains supplementary material, which is available to authorized users.

Biochemical Profile and Body Composition Alteration of Amateur Bodybuilders during the Pre-Contest Period

“…In addition to resistance training, MP2, WW, and WB performed a high volume (>80 min) of aerobic exercise every day during the cutting phase, which is in agreement with the findings of previous studies [1][2][3][4]. However, a high volume and high frequency of concurrent aerobic training may increase catabolic state-led impairment of muscle gains [33].…”

“…In this study, the participants reported using ephedrine, caffeine, clenbuterol, and synthetic thyroid hormones (T3 and T4) during the cutting phase. Considering that during the pre-contest phase there is an abrupt reduction in nutrients and caloric intake [2][3][4]21], the rationale for the use of stimulant-based substances during this phase is thought to be to avoid the reduced performance and increased perception of effort observed during severe caloric restriction [21,25]. However, the cost-benefit of this practice might be addressed critically, since the use of AAS might increase catecholamine release and β-adrenergic receptor expression [12], which might potentiate the harmful effects of stimulants.…”

“…During this period, high doses of anabolic androgen steroids (AAS) are used in association with stimulant-based substances [2][3][4]. However, most recommendations in this regard are not based on scientific evidence, and could lead to adverse health effects [5].…”

Physical health and symptoms of relative energy deficiency in female fitness athletes

“…5,6,9,10 Bodybuilders and fitness athletes (FA) are found to comply with these suggested "best methods". 3,[11][12][13] These athletes keep track of their total energy and macronutrient intake, eat fibrous foods, follow a high-protein diet, and diet for several weeks to allow for a slow rate of BW loss. 3,[11][12][13][14][15][16][17] The athletes also prepare meals for several days ahead, eat frequently during the day, and make sure to adjust meal intake according to the exercise sessions.…”

“…3,[11][12][13] These athletes keep track of their total energy and macronutrient intake, eat fibrous foods, follow a high-protein diet, and diet for several weeks to allow for a slow rate of BW loss. 3,[11][12][13][14][15][16][17] The athletes also prepare meals for several days ahead, eat frequently during the day, and make sure to adjust meal intake according to the exercise sessions. [12][13][14][15] Additionally, they emphasize resistance exercise, [13][14][15][16][17] which specifically may be favorable in reducing the detrimental effect of dieting and low BW on lean body mass and BMD.…”