Nutrition and training before a bodybuilding competition
Scientists, coaches and athletes have been arguing about science and practice for at least 100 years. In 1904, coach Bill Reid of Harvard warned his football players not to work with the Harvrad Fatigue Laboratory because it could affect their performance. Scientists often looked down on coaches for not incorporating the latest science into their training plans.
In this tradition, Brazilian scientist Paulo Gentil urged bodybuilders to make their contest preparation consistent with the latest scientific research. He made the following suggestions:
- Do not use artificially sweetened beverages before a competition, as they have been linked to weight gain. Athletes should reduce their sugar intake but avoid artificial sweeteners.
- Do not train in a fasted state as bodybuilders will not lose fat in this state and this training state will negatively affect calorie expenditure and fat metabolism.
- Avoid split programs before a competition and focus on multi-joint exercises.
- Reduce your protein intake. Optimal protein intake for fat loss should be 1.2 to 1.8 grams per kilogram of body weight. Most bodybuilders consume 2.4 grams per kilogram of body weight.
- Avoid extremely low-carbohydrate diets as they impair training performance.
- Avoid high-volume endurance training. Instead, bodybuilders should do high-intensity interval training.
Almost any program will work if it is applied systematically and the athlete believes in it. Many of these ideas make sense, but none of these suggestions have been tested with elite bodybuilders.
(Journal of the International Society of Sports Nutrition, 12: 50, 2015)
Scientists, coaches and athletes have been arguing about science and practice for at least 100 years. In 1904, coach Bill Reid of Harvard warned his football players not to work with the Harvrad Fatigue Laboratory because it could affect their performance. Scientists often looked down on coaches for not incorporating the latest science into their training plans.
In this tradition, Brazilian scientist Paulo Gentil urged bodybuilders to make their contest preparation consistent with the latest scientific research. He made the following suggestions:
- Do not use artificially sweetened beverages before a competition, as they have been linked to weight gain. Athletes should reduce their sugar intake but avoid artificial sweeteners.
- Do not train in a fasted state as bodybuilders will not lose fat in this state and this training state will negatively affect calorie expenditure and fat metabolism.
- Avoid split programs before a competition and focus on multi-joint exercises.
- Reduce your protein intake. Optimal protein intake for fat loss should be 1.2 to 1.8 grams per kilogram of body weight. Most bodybuilders consume 2.4 grams per kilogram of body weight.
- Avoid extremely low-carbohydrate diets as they impair training performance.
- Avoid high-volume endurance training. Instead, bodybuilders should do high-intensity interval training.
Almost any program will work if it is applied systematically and the athlete believes in it. Many of these ideas make sense, but none of these suggestions have been tested with elite bodybuilders.
(Journal of the International Society of Sports Nutrition, 12: 50, 2015)
