Additionally, unlike the subjects in this study bodybuilders prior to carbohydrate loading have reduced glycogen levels from a long calorically restricted diet and it is possible in this state that carbohydrate loading might effect a visual change.
Furthermore, bodybuilding performance is measured subjectively, thus analysis of girth alone may not discern subtle visual changes which impact competitive success. Lastly, some bodybuilders alter the amount of carbohydrate loaded based on the visual outcome, increasing the amount if the desired visual change does not occur [ 60 ].
Thus, an analysis of a static carbohydrate load may not accurately represent the dynamic nature of actual carbohydrate loading practices.
In fact, in an observational study of competitive bodybuilders in the days before competition who loaded carbohydrates, subjects showed a 4. Although it is unknown if this was caused by increased muscle glycogen, it is unlikely it was due to muscle mass accrual since the final weeks of preparation are often marked by decreases not increases in LBM [ 6 ].
Future studies of this practice should include a qualitative analysis of visual changes and analyze the effects of concurrent increases in percentage of carbohydrates as well as total calories. At this time it is unknown whether dehydration or electrolyte manipulation improves physique appearance.
What is known is that these practices are dangerous and have the potential to worsen it. It is unclear if carbohydrate loading has an impact on appearance and if so, how significant the effect is. However, the recommended muscle-sparing practice by some researchers to increase the carbohydrate content of the diet in the final weeks of preparation [ 6 ] might achieve any proposed theoretical benefits of carbohydrate loading. If carbohydrate loading is utilized, a trial run before competition once the competitor has reached or nearly reached competition leanness should be attempted to develop an individualized strategy.
However, a week spent on a trial run consuming increased carbohydrates and calories may slow fat loss, thus ample time in the diet would be required. Competitive bodybuilding requires cyclical periods of weight gain and weight loss for competition. In a study by Anderson et al. One third to half reported anxiety, short tempers or anger when preparing for competition and most Competitive male bodybuilders exhibit high rates of weight and shape preoccupation, binge eating and bulimia nervosa.
However, they exhibit less eating-related and general psychopathology compared to men already diagnosed with bulimia nervosa [ ]. Often they are more focused on muscle gain versus fat loss when compared to males with eating disorders [ ]. That being said, this may change during preparation for competition when body builders need to reduce body fat levels. Muscle dysmorphia is higher in male competitive natural bodybuilders than in collegiate football players and non-competitive weight trainers for physique [ ].
However, the psychosocial profile of competitive bodybuilders is rather complex. Despite exhibiting greater risk for eating disturbances and a greater psychological investment in their physical appearance, they may have greater levels of physique satisfaction compared to non-competitive weight lifters and athletically active men [ ].
Also, male bodybuilders are not a body-image homogenous group when experience is taken into account. Novice bodybuilders show greater levels of dissatisfaction with their muscle size and greater tendencies towards unhealthy and obsessive behavior [ ]. Furthermore, the physical effects of semi-starvation in men can approximate the signs and symptoms of eating disorders such as anorexia nervosa and bulimia nervosa [ 11 ].
Thus, many of the psychosocial effects and behaviors seen in competitive bodybuilders may be at least partially the result of a prolonged diet and becoming very lean. When these factors are all considered it may indicate that at least in men, competitive bodybuilding drives certain psychosocial behaviors, in addition to those with prior existing behaviors being drawn to the sport.
However this may not be as much the case with female bodybuilders. All of these markers were significantly higher in bodybuilders than in non-competitors. Furthermore, it was found that menstrual dysfunction was more common among the bodybuilders. In agreement with this finding, Kleiner et al. Competitive bodybuilders are not alone in their risk and disposition towards behaviors that carry health concerns. Elite athletes in aesthetic and weight-class sports as a whole share these risks [ ].
In some sports, minimum body fat percentages can be established and minimum hydration levels for weighing in can be set. However, because bodybuilding performance is directly impacted by body fat percentage and not by weight per se, these regulatory changes to the sport are unlikely. Therefore, competitors and trainers should be aware of the potential psychosocial risks involved with competition.
Open and frequent communication on these topics should be practiced and competitors and trainers should be aware of the signs and symptoms of unhealthy behaviors. Early therapeutic intervention by specialists with experience in competitive bodybuilding and eating disorders should occur if disordered eating patterns or psychological distress occurs.
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Download references. You can also search for this author in PubMed Google Scholar. Correspondence to Eric R Helms. AAA wrote the sections on nutrient timing and meal frequency.
PJF wrote the abstract, methods, limitations, and the section on dietary supplementation. All authors read and approved the final manuscript. This article is published under license to BioMed Central Ltd. Reprints and Permissions.
Helms, E. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr 11, 20 Download citation. Received : 24 August Accepted : 29 April Published : 12 May Anyone you share the following link with will be able to read this content:. Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search.
Download PDF. Abstract The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. Introduction The popularity of natural bodybuilding is increasing rapidly. Nutrition Calories and macronutrients Competitive bodybuilders traditionally follow two to four month diets in which calories are decreased and energy expenditure is increased to become as lean as possible [ 2 — 6 ].
Caloric intake for competition To create weight loss, more energy must be expended than consumed. Determining macronutrient intake Protein Adequate protein consumption during contest preparation is required to support maintenance of LBM. In fact, as Ciaran Fairman explains in his article, "Everything You Know About Fat is Wrong," the low-fat trend of the late 20th century did very little to curb the obesity epidemic and the rise in heart disease and diabetes among Americans.
The truth is, not only do you need to eat fat as part of a healthy diet to manufacture critical hormones and cell membranes, daily fat intake is also crucial for your body to be able to absorb key nutrients , such as fat-soluble vitamins like E and K. Registered dietician Douglas Kalman, Ph. Unsaturated fats include both the monounsaturated fats found in high-fat foods like avocados and nuts, and the polyunsaturated fats found in soybean and corn oil. Saturated fats tend to be solid at room temperature and include things like butter and coconut oil.
Since both unsaturated fats and saturated fats can be found in natural plant sources, you're likely to have some of both in your diet.
And as Fairman explains, all three varieties are essential for different reasons. Fairman recommends dedicating around 10 percent of your daily intake to saturated fats, and the rest from unsaturated fats or omega-3 fatty acids. Once you have your daily fat intake, it's time to take the same kind of strategic approach to the rest of your training and nutrition.
These popular calculators can help you dial in your plan! Male Female. Feet Meters. Pounds Kilograms. Maintain Current Weight. Lose Weight. Gain Weight. Sedentary Little or no exercise. Here are the next steps on your weight-loss journey: 1. Pick a weight-loss workout plan. Shortcut to Shred. Alpha M's Tailored. Lean at Home. Here are the next steps on your journey to see the scale go up: 1. Pick a muscle-building workout plan. Shortcut to Size.
Kris Gethin Muscle Building. Modern Physique. Garage Gains. Here are some of our most popular programs from BodyFit: 1. Pick a workout plan. Home Body. Here's how to figure out what's right for you: Sedentary: You work at a desk job and you don't do much housework, walking, or exercising. Lightly active: You don't exercise much, but you go for walks times per week and are on your feet doing housework during some of the day. Testosterone is an absolutely critical hormone that regulates how much muscle mass you can build.
This basically refers to the percentage of calories you consume that are stored in fat mass versus muscle tissue. Dietary fat does not make you fat, and it actually plays a key role in optimizing muscle growth, fat loss and overall health. In other words, just because some dietary fat is good does not mean that more is better. For example, many lifters mistakenly believe that since dietary fat increases testosterone levels, eating more and more fat will bump those levels continually higher.
But this is only true up to a point, and once your daily fat intake has hit a certain threshold, consuming greater amounts is not going to provide additional benefits. The data has shown that consuming a higher percentage of calories from fat does not lead to greater net fat loss, and that very high fat eating plans such as a ketogenic diet do not produce any unique metabolic advantages.
In other words, you must maintain a calorie deficit over time by burning more calories than you consume. If a high fat approach helps you accomplish that, then it may be a viable diet to experiment with. For most people in most situations, neither under-consuming nor over-consuming fat will likely be the ideal approach.
So, what is an effective and sustainable fat intake for muscle gain, fat loss and overall health? It will provide you with all of the benefits of fat while still leaving plenty of room for sufficient protein and carbohydrate intake. To calculate your daily fat intake, just take your total daily calorie intake and multiply it by 0. From there, divide by 9, giving you 75 grams of fat per day to consume. They can be derived in high concentrations in plant oils such as olive oil, avocado oil, hazelnut oil, macadamia nut oil, safflower oil, almond oil, as well as in avocados, peanut butter, and many nuts and seeds.
Saturated fats are often given the blame for a wide variety of health problems, with some people recommending that their intake be minimized as much as possible. On the other hand are those who take the opposite approach by claiming that saturated fat is completely harmless and can be consumed in whatever amount an individual pleases. As with most questions related to proper nutrition, the best answer tends to lie somewhere in the middle.
In addition, the specific effects that these fatty acids exert depends at least in part on the relative health and fitness of the individual. Saturated fat is also necessary for optimal testosterone production, so trying to completely limit it is not going to be a wise idea.
Examples of foods higher in saturated fats are animal meats, egg yolks, dairy products and coconut. The optimal ratio between omega-3 to omega-6 intake is somewhere between and This is the ratio that humans ate throughout most of our evolution. Excessive intakes of omega-6 fatty acids have been associated with increased levels of inflammation and are often pointed at as a cause of many modern diseases, though the research in this area is still mixed and inconclusive.
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