Dietary Strategies of Modern Bodybuilders During Different Phases of the Competitive Cycle

Abstract

Lenzi, JL, Teixeira, EL, de Jesus, G, Schoenfeld, BJ, and de Salles Painelli, V. Dietary strategies of modern bodybuilders during different phases of the competitive cycle. J Strength Cond Res 35(9): 2546-2551, 2021-Bodybuilders have used a wide array of nutritional strategies over the years. However, most information on the topic is anecdotal, with limited research about the nutritional habits of modern bodybuilders, especially those from new categories. Accordingly, we sought to compare the dietary routines of bodybuilders from the Men's Physique category during "bulking" and "cutting" phases, while attempting to identify the rationale underpinning these practices. Sixteen experienced male bodybuilding competitors were interviewed during bulking (10-12 weeks before competition) and cutting (1 week before competition) phases, wherein we quantified energy and nutrient intake and determined their rationale and sources of education. Dietary analysis revealed a low carbohydrate intake during bulking, with a further decrease (at p , 0.05) during cutting. A similar decrease (at p , 0.05) from bulking to cutting was shown in the intake of most macronutrients and micronutrients, although intake of protein and almost all the micronutrients was well above the recommendation throughout the competitive cycle. Most of the consumed supplements can be deemed unnecessary or without scientific support. Most athletes reported self-managing their diet and supplement program, without the assistance of nutrition professionals. As such, some of their professed nutritional habits obtained during interviewers were not consistent with the food diary information. Although some dietary strategies used by bodybuilders in the Men's Physique category are consistent with evidence-based practice, most can be considered extreme and lack scientific support. The source of education may help to explain their decisionmaking.

Nutritional Recommendations for Physique Athletes

“…Another study on men's physique athletes compared dietary intake in the cutting versus bulking phases. They found during the bulking phase participants consumed ~ 261 g (2.98 g/kg) and ~178 g (2.3 g/kg) in the cutting phase (Lenzi et al, 2019). Finally, in a recent study of contest preparation, males reduced carbohydrate intake (on average) from 4.4 to 4.1 g/kg and females from 3.9 to 3.3 g/kg .…”

“…This suggests a higher percentage of competitors have attitudes or traits that expose them to greater psychological consequences during contest preparation. Indeed, five of the 16 male physique division competitors in a recent study reported a prior eating or body image disorder (Lenzi et al, 2019), and in a 1991 study 42% of female competitors used to be anorexic, 67% were terrified of becoming fat and 50% experienced uncontrollable urges to eat (Walberg and Johnston, 1991). Some researchers argue binge eating and other behaviors are exacerbated among bodybuilders who judge their self-worth largely on their ability to control their weight and shape (Goldfield, 2009).…”

Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review

“…Since the 1980’s [66], physique competitors have been studied to determine what strategies they employ to reach the extreme body composition outcomes demanded by competition. As an obscure sport, practices may vary significantly from individual to individual as they appear to be impacted by region [67], sex [68,69], and competitive division [14]. Additionally, nutritional practices of competitors may have evolved over time [66].…”

“…Additionally, nutritional practices of competitors may have evolved over time [66]. While some data indicates competitors on the whole do not engage with evidence-based information [14,66,70], one interview specifically with “natural” bodybuilders who compete in drug-tested events suggested that at least in some cases they engage with, and are guided by, scientific research [71]. However, among competitors in untested federations using anabolic steroids and performance enhancing drug polypharmacy, some reports indicate that information may be primarily obtained from other members of this niche community [70,72,73].…”

“…With that said, it is unclear whether competitors see their behavior, cognition, and emotional status as problems requiring mental health intervention, or simply required aspects of their chosen sport. However, in some cross-sectional studies of both male [14] and female competitors [12], a substantial portion were previously diagnosed with a body image or eating disorder (31.25% with binge eating disorder or body dysmorphia [14] and 42% with anorexia [12], respectively), indicating at least at one point, many of these athletes sought help regarding their relationship with their body and/or food.…”