Nutritional Recommendations for Physique Athletes

Journal of Human Kinetics
Brandon M RobertsPeter J Fitschen

Abstract

The popularity of physique sports is increasing, yet there are currently few comprehensive nutritional guidelines for these athletes. Physique sport now encompasses more than just a short phase before competition and offseason guidelines have recently been published. Therefore, the goal of this review is to provide an extensive guide for male and female physique athletes in the contest preparation and recovery period. As optimal protein intake is largely related to one's skeletal muscle mass, current evidence supports a range of 1.8-2.7 g/kg. Furthermore, as a benefit from having adequate carbohydrate to fuel performance and activity, low-end fat intake during contest preparation of 10-25% of calories allows for what calories remain in the "energy budget" to come from carbohydrate to mitigate the negative impact of energy restriction and weight loss on training performance. For nutrient timing, we recommend consuming four or five protein boluses per day with one consumed near training and one prior to sleep. During competition periods, slower rates of weight loss (≤0.5% of body mass per week) are preferable for attenuating the loss of fat-free mass with the use of intermittent energy restriction strategies, such as diet breaks ...Continue Reading

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Citations

May 25, 2021·Clinical Nutrition ESPEN·Ronaldo Ferreira MouraJonato Prestes
Jun 11, 2021·Journal of the International Society of Sports Nutrition·Daniel E Newmire, Heather E Webb
Jun 15, 2021·BMC Sports Science, Medicine and Rehabilitation·Guillermo EscalanteBrad J Schoenfeld

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