Natural weight loss for bodybuilders -
Indeed one third of the studies included in the meta-analysis reported AAS use by athletes [ 13 ]. Moreover, the lack of scrutiny of the practices employed within the aforementioned divisions may mislead bodybuilders as to what are the most effective strategies for competitive bodybuilding.
Within the United Kingdom UK , the British Natural Bodybuilding Federation BNBF runs nine regional qualifying competitions; the regional qualifiers culminate in a UK final championship, where the overall winner is awarded professional status.
This cohort provides an excellent opportunity to study the nutritional practices of a high level group of natural bodybuilders. The strategies employed by the most successful natural bodybuilders can be compared to recommendations [ 11 ], which include protein intake of between 2.
Here we report the results of a recent cross-sectional study investigating the nutritional strategies of natural bodybuilding competitors at the BNBF finals. Both male and female bodybuilders participating in the BNBF finals were included in the study.
All qualifying class winners were subject to drug testing based on urine analysis; targeted drug testing of other non-placed athletes was also carried out. Furthermore, all class winners at the final BNBF final were subject to the same drug testing criteria, and all competitors signed a waiver declaring their compliance with the World Anti-Doping Agency Code [ 14 , 15 ].
A certified WADA laboratory The Sports Medicine Research and Testing Laboratory, Salt Lake City, USA carried out all drug testing. A qualified polygrapher polygraphed all competitors prior to taking part in the competition as an additional method to verify natural status.
The study was advertised via the BNBF social media page, and registered competitors were recruited in person by the first author at the outset of the UK finals.
All potential participants were fully informed of the study aims and methods via a participant information sheet; those agreeing to participate provided written informed consent.
Participants then completed a item questionnaire see Additional file 1. The questionnaire inquired about dietary and training habits, and body weight change at three time points throughout contest preparation start, middle and end.
Refeeds are strategies where competitors consume a known amount of energy in addition to their prescribed dietary intake, in the belief that it increases metabolic rate based on information from popular magazines and websites [ 16 ].
Results are reported separately for the male and female cohort as well as for participants who placed in the top 5 placed and those who were placed out of the top 5 of their class Did Not Place DNP.
All male competitors were from the bodybuilding category, while the female competitors were recruited from the bodybuilding, athletic and figure classes. Both the athletic and figure class emphasises less muscularity than female bodybuilding, with bodyfat levels distinguishing the two categories: lower athletic or higher figure bodyfat.
Competitors reported their offseason prior to starting their contest preparation and competition the day prior to taking part in the competition bodyweights. Total weight loss and percentage weight loss were calculated as the difference between the start and end body weight.
Nutritional analysis of contest diets was performed using the Nutritics Nutrition Analysis Software version 4.
The mean number of food items consumed by a competitor at each phase of preparation was counted. The percentage of the diet made up of specific food groups was based on the European Food Safety Agency food classification system for dietary reporting [ 18 ]. Beverages, including water, teas and coffees were excluded from the food group analysis.
Consumption of sugary soft drinks was not reported by any competitor and so do not feature in this analysis. Data analysis was performed using the statistical analysis package IBM SPSS version Successful bodybuilders placed and unsuccessful bodybuilders DNP were compared for dietary intake total energy intake kcal per day , and total nutrient intake g per day , using a repeated measures analysis of variance ANOVA.
For ease of interpretation we report the data as energy and nutrient intake adjusted for bodyweight. Effect size cut-offs were defined as 0. The female categories were pooled for analysis.
One male competitor was excluded due to failing the pre-competition polygraph. The cohort included 6 competitors who had competed in a world amateur championship 4 of whom were former world amateur champions. The cohort also included 4 competitors who had previously placed at a BNBF UK final, 3 competitors who had won a regional overall BNBF title and 14 who had previously won a class at a BNBF regional qualifier.
Complete dietary and training information was available for 32 male and 15 female competitors. The majority of the competitors Male competitors who were placed did not differ from those DNP in use of a coach There was also no difference χ 2 1 0.
Participant characteristics, including age, years training and competing, bodyweight at the start of contest preparation and length of time following a diet are presented in Table 1.
Competitors did not specifically report whether a trained professional performed the skin calliper tests. The estimated FFMI for placed males was In female competitors, the mean estimated FFMI was Macronutrient and energy intakes presented as medians and interquartile ranges, are provided as an additional file see Additional file 2.
Analysis of log-transformed energy and nutrient intake adjusted for bodyweight indicated no significant difference in protein, carbohydrate, fat and energy intakes between placed and DNP competitors. Mean macronutrient and energy intakes reported as total g per day and kcal per day for the start, middle and end of contest preparation are presented in Table 3.
The mean number of food items consumed by male competitors was: start Amongst female competitors the mean number of food items consumed was: start No competitor reported consuming composite diet dishes, food imitates meat and dairy alternatives , sugar sweetened beverages or alcohol at any time point during their preparation.
Competitors frequently used supplements over the course of contest preparation; these data are presented in Table 5. The consumption of caffeine, fluids and number of meals a competitor consumed were compared between placed and DNP competitors. Fluid intake for males who placed and DNP place was 4.
In females the fluid consumption was 4. Mean consumption of fluids for males and females was 4. The number of daily meals consumed by competitors was counted, there was a trend χ 2 5 2.
There was no significant difference χ 2 2 0. The mean number of meals consumed per day was 6. Of the 32 male competitors, 10 A single placed competitor 5. Of the 16 female competitors, 8 However there was no significant difference between the groups χ 2 2 2. This study is novel in providing insight on the nutritional strategies of high-level competitive natural bodybuilders.
Although other studies have claimed to recruit high-level or elite natural bodybuilders, their definition of elite has been less stringent than the present investigation [ 3 , 5 ]. We found no significant difference in dietary intake between the placed and DNP competitors. In spite of this null effect, results of practical significance testing suggest carbohydrate consumption in the early stages of contest preparation may influence competitive outcome in the male bodybuilders.
We also report that high level natural bodybuilders consume more energy, particularly from carbohydrate than previous accounts of natural bodybuilders [ 3 , 4 , 5 , 6 , 7 , 8 ]. As bodybuilders approached competition, energy intake is reduced primarily through a reduction in carbohydrate and fat intake, with protein intake remaining constant throughout contest preparation.
Finally, we report on supplement and caffeine intake and note high consumption compared to publicly prescribed safety recommendations for caffeine. This threshold, however, is based on photographic estimates of pre Mr. America bodybuilders and the objective measurement of gymnasium users so should be interpreted with some caution [ 17 ].
America winners. The mean FFMI of but greater than that of a recent case report [ 6 ]. No FFMI upper threshold has been proposed for females; however, a FFMI between As expected energy intake of male and female competitors was higher at the start of contest preparation compared to the end.
Similar findings have been reported in previous observations [ 13 , 23 , 24 ]. Competitors reported reducing energy intake in stages over the course of their preparation with smaller differences from the start to the middle and middle to end of the diet.
Similar strategies involving modest reductions in carbohydrate and fat consumption to facilitate weight loss has been reported elsewhere [ 4 ]. Smaller reductions are intended to counteract metabolic adaptations to dieting, changes in energy requirements and preservation of LBM [ 11 ].
Both male and female competitors reported a high meal frequency. This may reflect the practical aspects of consuming large volumes of food combined with and belief that multiple meals may preserve more LBM, while contributing to greater appetite control [ 25 , 26 , 27 ].
Research indicates greater LBM preservation and exercise performance with slower versus faster weight loss, a 0. Our cohort reporting dieting for on average The weekly weight loss in the present study was estimated to be 0.
Fascinatingly, Petrizzo et al. In the present investigation, weight loss was 0. Carbohydrate was the most abundant macronutrient consumed across all the phases of the diet, in both male and female competitors. The majority of carbohydrates came from cereals, tubers, fruit, and vegetables.
Confectionary items, such as sweets and water-based desserts, legumes and bread were consumed sparingly during contest preparations in agreement with previous accounts of bodybuilding menus [ 5 , 7 , 29 ]. Carbohydrate intake was reduced from the start to the end of contest preparation reflecting the practice seen in bodybuilding case studies [ 3 , 4 , 5 ].
Carbohydrate intake amongst placed males 5. However, intake was higher amongst placed male competitors in the weeks preceding the competition end of the diet , 4. Intake was also higher for male competitors compared to three recent case studies, where mean intakes were between 2.
Carbohydrate energy in the female cohort placed and DNP Start of diet: 3. Higher intakes have been reported in a recent case report of a dieting female physique competitor where intake was initially 5. Intakes of 5. Carbohydrate intake amongst the placed males 4. Cohens d effect size testing indicated carbohydrate intake at the start of the diet may have some impact on competitive outcome.
Placed males consumed 1. This equates to an additional 75 to Furthermore, as little as 15 g of carbohydrate consumed during resistance training may increase performance in hypertrophy rep ranges [ 33 ].
Bodybuilders routinely hold isometric contractions for between 6 to 60s for 10 to 30 min In preparation for competition [ 8 ]. An adequate carbohydrate intake during contest preparation to maintain muscle glycogen should therefore be an important consideration for the natural bodybuilder.
Low carbohydrate diets are effective for weight loss, however they may result in a disproportionate loss of LBM [ 35 , 36 , 37 , 38 ]. An example of this can be seen in the study by Robinson et al. Multiple factors could have contribute to the LBM loss seen in Robinson et al.
Interestingly, the two female athletes involved in the Petzzaro et al. With the exception of a case report which tracked the body composition of 6 physique athletes 4 male, 2 female using AAS [ 40 ] increases in LBM and a reductions in fat mass amongst bodybuilders during contest preparations have been previously unreported [ 1 , 3 , 4 , 5 , 6 , 21 , 41 , 42 , 43 ].
In spite of this finding evidently, there may be a threshold for carbohydrate intake, after which there is an increase in the rate of LBM loss regardless of protein intake or resistance training.
Protein constituted between The main protein sources were from dairy, white meat, nuts and seafood in agreement with data from previous bodybuilding studies [ 5 , 6 , 29 ].
Red meat and eggs were consumed to a lesser extent than the aforementioned foods options. Protein intakes were between 2. The prioritisation of protein over other macronutrients during energy restriction is common practice amongst bodybuilders [ 3 , 4 , 5 , 6 , 7 , 8 , 40 ].
High protein diets are known to spare LBM during energy deficits [ 43 , 44 , 45 , 46 ], maintain nitrogen balance and stimulate muscle protein synthesis MPS [ 47 ].
Protein is also satiating, which may improve dietary adherence during energy restriction [ 45 ]. Protein digestion is also known to have the greatest thermic effect of the three macronutrients. Protein intake recommendations for strength-trained athletes during energy restriction are 2.
However, a recent systematic review has recommended higher levels of between 2. Nevertheless it seems likely that protein intake amongst the competitors in this study was adequate for the preservation of LBM. This additional protein may be advantageous exploiting the thermic effect of food and satiation offered by additional protein.
However, a recent experimental study found that additional protein energy was not realised in changes in body composition [ 37 , 50 ]. Fat intake was the lowest amongst the three macronutrients, and like carbohydrate was reduced over time in favour of maintaining protein.
There was a tendency for competitors in this cohort to favour low-fat diets. Although eggs were commonly consumed, the yolks were routinely discarded. Moreover, many athletes reported consuming an omega-3 fatty acid supplement, suggesting athletes favouring a diet higher in mono- and polyunsaturated fatty acids rather than saturates.
Low fat food selection patterns have previously been reported [ 29 ]. The fat intakes recorded in the present study start of diet: males 0.
Low fat diets have however been cited to reduce testosterone concentrations during a calorie deficit [ 53 , 54 ]. Differentiating between the effects of fat and energy intake on hormone concentrations is clearly a challenge.
The intakes recorded in this study in conjunction with high protein and high carbohydrate diets may therefore merit further investigation. Likewise the results reported here may also reflect a difference in approach between British and American bodybuilders, with all six recent case studies opted for a higher fat approach [ 3 , 4 , 5 , 6 , 7 , 8 ].
Male and female competitors routinely consumed between 5 and 7 supplements during contest preparation. Protein powders, multivitamins, BCAA and creatine were the most commonly consumed supplements in agreement with previous observations of gymnasium users, athletes and bodybuilders [ 55 , 56 , 57 ].
Whey protein was routinely consumed at breakfast and post resistance training. In contrast, casein-based supplements were commonly consumed as the last meal of the day. The use of protein in this manner suggests nutrient timing strategies, the effectiveness of which has been called into question [ 58 ].
However when the muscle full effect is considered, the use of BCAA as part of a high protein diet may offer little if any additional stimulation of MPS [ 59 ].
Moreover, the daily doses of BCAA 30 g and beta-hydroxy-beta-methylbutyrate 2 g , consumed by the athletes in the Kistler et al. Specialist fat burning and pre-exercise supplements were also popular amongst this cohort. Pre-exercise supplements often contained combinations of vitamins, minerals, amino acids, creatine, caffeine and lactate buffers usually in the form of beta alanine, citrulline malate and arginine.
The efficacy of these individual ingredients have been reviewed for natural bodybuilding [ 11 ]; however, their use in combination is largely unknown. In addition, because caffeine is a prominent ingredient in many of these supplements, competitors should consider the contribution these supplements make to their caffeine intake.
This point is particularly pertinent when considering competitors may often consume large amounts of energy drinks and hot beverages [ 5 , 6 , 7 ].
Indeed, several competitors exceeded the mg per day safety consumption limits specified by The European Food Safety Agency for caffeine. In particular carbohydrates tend to be under-reported, while protein intake over reported [ 62 ]. Likewise, foods that portray a negative health image such as confectionary are often under reported while foods that portray a positive health image such as fruits and vegetables are over reported [ 62 ].
The prevalence of under- or over reporting within bodybuilding population is unknown, however bodybuilders are known for their strict adherence to dietary plans [ 3 , 4 , 5 , 6 , 7 , 8 ].
As a result, competitors largely reported their dietary intake for training days, while intake on non-training days is likely to be lower. This bias likely resulted in inflated values for energy intake, furthermore strategies such as carbohydrate and calorie cycling were likely missed by the single day recall method.
Despite the limitations of the method used to capture dietary intake we were able to detect a reduction of energy intake over time. Competitors did not report if these skinfold test were carried out by trained professionals.
Although, the values reported were plausible essentially they match with the values reported elsewhere amongst competitive bodybuilders taken form objective measures for competitors competing in a national competition, we omitted to include them in the report along with the subjectively obtain values as they should not be regarded as accurate.
The cross-sectional nature of this study makes it difficult to draw any definitive conclusion on what may be the best dietary approaches for contest preparation in natural bodybuilders.
Our questionnaire was limited in scope and there are multiple variables that likely influence competitive outcome. Likewise, the sample size may have reduced our ability to detect statistical significance.
In spite of these limitations, our study is distinctive in its applied nature attempting to correlate cross sectional data with competition outcome.
The findings of this study required corroboration, and should be interpreting with caution. However, it is likely our findings will be of interest to pre-competition bodybuilders and those seeking to reduce fat mass while maintaining LBM who may wish to know strategies employed by bodybuilders in the placed cohort of a high level national bodybuilding competition.
This study also provides a contemporary account of current bodybuilding practices and provides additional evidence for the formation of research informed approaches to natural bodybuilding contest preparation.
Future studies should focus on the use of standardizes body composition measurement techniques to assess changes in FFM during contest preparation. Furthermore, beyond case studies the literature is lacking in longitudinal studies of competitive bodybuilders.
Insulin binding to the cell membrane causes all sorts of reactions in your body that are beneficial to maintaining and gaining muscle tissue. Insulin inhibits protein breakdown and amino acid oxidation, thus promoting muscle maintenance or gain.
Insulin also has an antagonist inhibitory affect with regards to several catabolic hormones, including cortisol. Cortisol is a hormone that is released during times of stress such as dieting, lifting, injury, etc.
Cortisol produces glucose by breaking down proteins, including muscle tissue. Cortisol is the primary catabolic hormone that is released when one lifts or does any kind of activity. Furthermore, it is interesting to note that long-term exposure of cells to ketones i.
This causes one to become extremely sensitive to carbohydrates when they begin ingesting them again after they finish dieting and could lead to an undesired post diet fat gain. Carbohydrates act to maintain muscle mass while dieting by maintaining cellular osmotic pressure and cell volume.
When cells are of large volume, it signals that the body is in a fed state. When cell volume is low it signals that the body is in a starved state. Without delving too far into the science behind this, trust me when I say that you would like your body to think it is in a fed state as this will increase the levels of fat burning hormones and anabolic hormones.
Cell size also indicates the anabolic state of the cell. When cell volume is high, protein synthesis rates increase. If cell volume drops, then protein synthesis levels drop. It is easy to infer we would like to maintain cell volume, especially when dieting.
The body stores carbohydrates inside cells as glycogen. For every gram of glycogen stored, the body stores around 2. Therefore, cells that have greater glycogen levels will also have more volume.
One can see then how low carbohydrate diets severely decrease cell size due to severe glycogen depletion. Concluding, carbohydrates help maintain muscle by increasing cell volume. One more issue to consider is performance.
If you refer to the goals of a pre-contest diet, you will see that number three maintains that you must keep a high level of intensity in the gym. This is important for several reasons. If performance begins to suffer, then a person will undoubtedly lose strength.
This could lead to a subsequent loss of muscle mass due to decreased stimulation from a decreased training overload. Therefore, it is important that performance be kept at an optimal level.
Low glycogen levels have been associated with increased fatigue and decreased performance in athletes endurance, strength, power output, etc.
Several studies have shown that consuming adequate amounts of carbohydrates before, during, and after exercise may attenuate the increased fatigue and increase performance.
It can therefore be concluded that an adequate supply of carbohydrates is crucial for maintaining performance and for proper muscle recovery.
Fats are very important molecules and are considered essential to ones survival. Several key functions of fats in the human body are for energy storage and hormone synthesis.
The main hormone that fats impact which we are concerned with is testosterone. When calories are restricted, testosterone levels will drop, as the body will suppress its release of anabolic hormones in order to spare nutrients for oxidation energy production.
Drastically lowering your fat intake is another hit against testosterone production since fatty acids are the substrates for cholesterol synthesis and therefore are also the substrates for testosterone synthesis cholesterol is converted to testosterone, among other things. Unfortunately, fats are also easily stored as adipose tissue body fat So there must be some type of compromise between ingesting enough fat for hormone maintenance and subsequent muscle maintenance and reducing fat intake enough to decrease body fat.
There has been some research done on the effects of dietary fat on testosterone. Rather than continuing with this discussion I will provide a link to an article which covers the subject quite nicely. Although fat increases testosterone to a degree, it is important to remember that testosterone is only a small piece of the larger puzzle.
There are many other hormones and factors involved in building muscle other than just testosterone. In order to come up with macronutrient totals for a diet, it is necessary to assess how many lbs per week one will need to lose to be in contest shape.
This is not an exact science, however we can still get a reasonable experience-based estimate. Here are some example calculations so that you may have an understanding of how to go about doing this. To recapitulate, I do not recommend dropping weight any faster than To lose 1.
To lose the other. For those who do not exercise this method, a rough estimate can be made using the following strategy. So if he wishes to lose 1. This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit see aforementioned section on protein.
For our subject, this equates to a protein intake of around g protein per day. This means kcals have been devoted to protein intake, leaving us with kcals for fat and carbohydrate intake.
Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. This equates to g of carbohydrates per day.
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat.
Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage.
Obviously as one loses body fat they will need to re-feed more often. As previously discussed before, carbohydrates cause insulin release, which is very muscle sparing, but also very anti-lipolytic.
It is therefore important that we construct a diet so that we intersperse long periods of low insulin levels in order to maximize lipolysis, coupled with short periods of high insulin levels to protect muscle when it is at the greatest risk of catabolism.
There are essentially two crucial times during the day when muscle tissue is at the greatest risk of catabolism.
The most crucial time is during your workout. As many of you already know, working out is actually catabolic. When one is in a calorie deficit, the catabolic effect of working out is enhanced, as the body will attempt to raise low glucose levels by de-aminating amino acids and converting them to glucose.
One of the main hormones that control this action is cortisol. Unfortunately this is quite catabolic as some of these amino acids may come from muscle tissue See carbohydrates section. It is crucial that one consumes carbohydrates before exercise for several reasons.
I also suggest consuming a shake composed of g of whey protein along with dextrose or maltodextrin during their workout. It is also a wise idea to consume a post workout meal composed of whole food, low GI carbohydrate sources although one may consume another protein shake if they feel so inclined about 30 minutes after finishing the in workout shake.
You see, dextrose causes a very large insulin spike, and actually can cause insulin to be over secreted, when insulin is over secreted, blood sugar levels will drop rapidly as insulin disposes of the glucose into the tissues and one may even begin to experience hypoglycemia low blood sugar.
Low blood sugar may lead one to experience an increase in hunger. A lower GI carbohydrate and protein meal post workout will help counteract this negative effect by stabilizing blood sugar levels.
The other time of day when one should consume a meal containing carbohydrates is upon rising. The main two hormones released are cortisol and glucogen both of which can be catabolic to muscle tissue.
Consuming a carbohydrate meal will retard the release of these catabolic hormones and spare muscle tissue. It will also make you feel better by providing fuel for your brain to run on.
There is some anecdotal evidence that suggests consuming a meal containing carbohydrates may also help suppress hunger later in the day.
If you happen to workout after breakfast, merely combine breakfast and your pre workout meal. During these high carbohydrate meals one should aim to keep fat as low as possible. High insulin levels increases fatty acid transport into adipose tissue, so it is a good idea to keep your fat low during times of high insulin.
You should spread your remaining fat intake evenly over the rest of your low carbohydrate meals. Protein intake should be spread fairly evenly over all of your meals. The three most important things to consider in your diet is the percentages of natural carbohydrate, protein and fat.
Bagels, especially whole wheat ones such as pumpernickel and rye, are a great and wholesome source of carbs. One of the best natural bodybuilding food is quinoa.
Not only is it healthy, but also stock full of carbs. The best part is the endless combinations of meals you can incorporate it to. For natural bodybuilding nutrition, and to get both grains and fruit, try a bowl of raisin bran.
It will fill you up and help you jumpstart your workout. There is no reason you need to give up your sweet tooth to get some natural carbs in your bodybuilding diet.
Frozen yogurt is tasty and also stock full of probiotics. Rice, both white and brown, is another great source of carbs second to quinoa. Although it has a little carbs, it can be a great carb-stocking snack, or perfect in a meal.
Did you know that most of the protein from eggs comes from the whites? For best bodybuilding nutrition, snack on egg whites without the yolk.
Top or Bottom Round cuts of steak are great for getting the protein a bodybuilder needs, just be careful to cook it to medium-rare or it might get super dry. Fresh tuna is one of the best foods for body builders. It also has a ton of B vitamins and antioxidants. Simmer some navy beans in boiling water and serve by itself or in a soup or stew.
Haricot beans also include a lot of fiber and pair nicely with turkey, chicken, lemon and vegetables.
Natural-Bodybuilder × Bodybuiilders. Steroids Natural weight loss for bodybuilders other drugs change Natural weight loss for bodybuilders physiology and compensate for some serious dietary mistakes. The drugs protect Refreshment Stand Services muscle mass. And bodybuilers a person takes growth hormone, T3, or clenbuterol, he could do the opposite: eat a surplus of food and still get leaner. While many enhanced bodybuilders know a lot about nutrition, many will simply give the natural lifter the same diet that works for them and their substance-using clients. Not good. 
0 thoughts on “Natural weight loss for bodybuilders”