Changes in Psychological State and Self-Reported Diet During Various Phases of Training in Competitive Bodybuilders

Newton, Laura; Hunter, Gary R.; Bammon, Mark; Roney, Robin

doi:10.1519/00124278-199308000-00005

Cited by 7 publications

(11 citation statements)

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“…91 Therefore, the practice of increased protein intake, also popular in commercial gyms, 92 , 93 is not substantiated by the current literature. During the cutting phase, participants increased their protein intake, as previously reported 1,2 , 94 The benefits of high-protein diets on weight loss have been highlighted by Leidy et al 95 Phillips & Van Loon 71 recommended increasing protein intake to 1.8 to 2.7 g/kg in order to optimize the ratio of fat-to-lean tissue mass loss during hypoenergetic periods. Additionally, Helms et al 96 suggested that 2.3-3.1 g/kg FFM is appropriate for lean, resistance-trained athletes in hypoenergetic conditions.…”

Section: Discussionmentioning

confidence: 83%

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

et al. 2017

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The purpose of this study was to report and analyze the practices adopted by bodybuilders in light of scientific evidence and to propose evidence-based alternatives. Six (four male and two female) bodybuilders and their coaches were directly interviewed. According to the reports, the quantity of anabolic steroids used by the men was 500–750 mg/week during the bulking phase and 720–1160 mg during the cutting phase. The values for women were 400 and 740 mg, respectively. The participants also used ephedrine and hydrochlorothiazide during the cutting phase. Resistance training was designed to train each muscle once per week and all participants performed aerobic exercise in the fasted state in order to reduce body fat. During the bulking phase, bodybuilders ingested ~2.5 g of protein/kg of body weight. During the cutting phase, protein ingestion increased to ~3 g/kg and carbohydrate ingestion decreased by 10–20%. During all phases, fat ingestion corresponded to ~15% of the calories ingested. The supplements used were whey protein, chromium picolinate, omega 3 fatty acids, branched chain amino acids, poly-vitamins, glutamine and caffeine. The men also used creatine in the bulking phase. In general, the participants gained large amounts of fat-free mass during the bulking phase; however, much of that fat-free mass was lost during the cutting phase along with fat mass. Based on our analysis, we recommend an evidence-based approach by people involved in bodybuilding, with the adoption of a more balanced and less artificial diet. One important alert should be given for the combined use of anabolic steroids and stimulants, since both are independently associated with serious cardiovascular events. A special focus should be given to revisiting resistance training and avoiding fasted cardio in order to decrease the reliance on drugs and thus preserve bodybuilders’ health and integrity.

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Section: Discussionmentioning

confidence: 83%

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

et al. 2017

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“…Mentally, maintaining rather a large energy deficit can be hard, possibly especially for those who are dieting toward very low body fat levels as observed previously in bodybuilders on a competition diet (Newton et al, 1993). Perhaps surprisingly, the present fitness-diet did not markedly affect the mood state of the participants.…”

Section: Discussionmentioning

confidence: 95%

“…This is quite a contrast to overweight individuals, who try to maintain their weight loss, although only rarely that goal is achieved (Fothergill et al, 2016). Previous weight loss studies with fitness athletes or bodybuilders have often been case studies using male bodybuilders (Rossow et al, 2013; Kistler et al, 2014; Robinson et al, 2015) or they have focused only on body composition, muscle strength (Sandoval et al, 1989; Bamman et al, 1993; van der Ploeg et al, 2001), or psychology (Newton et al, 1993). Thus, physiology, including the hormonal system, has not yet been comprehensively investigated in a larger group of individuals following a diet that aims to achieve very low levels of fat mass.…”

Section: Introductionmentioning

confidence: 99%

The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors

et al. 2017

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Worries about the potential negative consequences of popular fat loss regimens for aesthetic purposes in normal weight females have been surfacing in the media. However, longitudinal studies investigating these kinds of diets are lacking. The purpose of the present study was to investigate the effects of a 4-month fat-loss diet in normal weight females competing in fitness-sport. In total 50 participants finished the study with 27 females (27.2 ± 4.1 years) dieting for a competition and 23 (27.7 ± 3.7 years) acting as weight-stable controls. The energy deficit of the diet group was achieved by reducing carbohydrate intake and increasing aerobic exercise while maintaining a high level of protein intake and resistance training in addition to moderate fat intake. The diet led to a ~12% decrease in body weight (P < 0.001) and a ~35–50% decrease in fat mass (DXA, bioimpedance, skinfolds, P < 0.001) whereas the control group maintained their body and fat mass (diet × group interaction P < 0.001). A small decrease in lean mass (bioimpedance and skinfolds) and in vastus lateralis muscle cross-sectional area (ultrasound) were observed in diet (P < 0.05), whereas other results were unaltered (DXA: lean mass, ultrasound: triceps brachii thickness). The hormonal system was altered during the diet with decreased serum concentrations of leptin, triiodothyronine (T3), testosterone (P < 0.001), and estradiol (P < 0.01) coinciding with an increased incidence of menstrual irregularities (P < 0.05). Body weight and all hormones except T3 and testosterone returned to baseline during a 3–4 month recovery period including increased energy intake and decreased levels aerobic exercise. This study shows for the first time that most of the hormonal changes after a 35–50% decrease in body fat in previously normal-weight females can recover within 3–4 months of increased energy intake.

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“…In a study of bodybuilders during the twelve weeks before competition, male competitors reduced their caloric intake significantly during the latter half and subsequently lost the greatest amount of LBM in the final three weeks [21]. Therefore, diets longer than two to four months yielding weight loss of approximately 0.5 to 1% of bodyweight weekly may be superior for LBM retention compared to shorter or more aggressive diets.…”

Section: Methodsmentioning

confidence: 99%

“…However, bodybuilders during their contest preparation period typically perform resistance and cardiovascular training, restrict calories and achieve very lean conditions [2-6,17-21]. Each of these factors increases protein requirements and when compounded may further increase protein needs [33].…”

Section: Methodsmentioning

confidence: 99%

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

Helms

Aragon

Fitschen

2014

Journal of the International Society of Sports Nutrition

205

261

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The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate. Eating three to six meals per day with a meal containing 0.4-0.5 g/kg bodyweight of protein prior and subsequent to resistance training likely maximizes any theoretical benefits of nutrient timing and frequency. However, alterations in nutrient timing and frequency appear to have little effect on fat loss or lean mass retention. Among popular supplements, creatine monohydrate, caffeine and beta-alanine appear to have beneficial effects relevant to contest preparation, however others do not or warrant further study. The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance. Increasing carbohydrate intake at the end of preparation has a theoretical rationale to improve appearance, however it is understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually. Finally, competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals.

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Changes in Psychological State and Self-Reported Diet During Various Phases of Training in Competitive Bodybuilders

Cited by 7 publications

References 0 publications

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

Nutrition, pharmacological and training strategies adopted by six bodybuilders: case report and critical review

The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation

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