![]() Your body uses extra Calories, in association with strength sessions, to build muscle. ![]() You need to eat more Calories than you expend to develop muscle. To get you ready for whatever lifting, gaining, or “you name it” goals you have, incorporate these bulking tips into your regime. We will cover recommendations for protein, calorie surpluses, macros, and nutrient timing. Let’s go over solutions to the nutrition challenges of bodybuilding. With this in mind, now it’s time to get into the nitty-gritty details. Well-planned nutrition fuels lifting sessions and muscle hypertrophy, and helps to minimize bulking body fat gains. Photo by Scott Webb Nutrition for Gains: Concepts for a Successful BulkĪlthough simple at first glance, nutrition’s role is complex during the bulking phase. ![]() A cutting post will be featured in part two of Bodybuilding 101. In this, the first of two blogs, we will focus on the bulking phase of bodybuilding. Conversely, the purpose of the cutting phase, or pre-competition phase, is to shed body fat. Bodybuilders aim to complete the bulking phase in the off-season. During the bulking phase, the goal is to gain as much muscle as possible. Nutrition recommendations for these stages look different. There are two main phases to bodybuilding, the bulking phase, and the cutting phase. This is a plus for all of you who are looking for the latest and greatest nutrition information to maximize your gains to become the next Arnold Schwarzenegger, Dwayne “The Rock” Johnson, or Terry Crews. As bodybuilding becomes more main-stream, the scientific community becomes more interested in developing research-based recommendations. During the off-season the diet should be slightly hyperenergetic (approximately 15% increase in energy intake) and during the pre-contest phase the diet should be hypoenergetic (approximately 15% decrease in energy intake).When diving into the world of bodybuilding, there are often many unsubstantiated claims made about the use of nutrition and supplements. In summary, the composition of diets for body builders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases. The optimal rate of carbohydrate ingested immediately after a training session should be 1.2 g/kg/hour at 30-minute intervals for 4 hours and the carbohydrate should be of high glycaemic index. Consumption of protein/amino acids and carbohydrate immediately before and after training sessions may augment protein synthesis, muscle glycogen resynthesis and reduce protein degradation. Thus, we suggest dietary fats comprise 15-20% of the body builders' off-season and pre-contest diets. Excess dietary saturated fat can exacerbate coronary artery disease however, low-fat diets result in a reduction in circulating testosterone. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. Furthermore, during the pre-contest phase, protein intake must be adequate to maintain muscle mass. During the pre-contest phase, the bodybuilder should be in negative energy balance so that body fat can be oxidised. For 6-12 weeks prior to competition, body builders attempt to retain muscle mass and reduce body fat to very low levels. Additionally, during the off-season, adequate protein must be available to provide amino acids for protein synthesis. During the off-season, it is advantageous for the bodybuilder to be in positive energy balance so that extra energy is available for muscle anabolism. Body builders attempt to increase muscle mass during the off-season (no competitive events), which may be the great majority of the year. The purpose of this review is to evaluate the literature and provide recommendations regarding macronutrient intake during both 'off-season' and 'pre-contest' phases. In this respect, increased muscle size and definition are critical elements of success. Participants in the sport of bodybuilding are judged by appearance rather than performance.
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