Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review

Iraki, Juma; Fitschen, Peter J.; Espinar, Sergio; Helms, Eric R.

doi:10.3390/sports7070154

Cited by 48 publications

(57 citation statements)

References 127 publications

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“…This supports the changes in fat mass and hormones experienced by F1 and the minimal but variable changes in T 3 and T 4 we observed in the other competitors in our study ( Table 2 ). The primary objective for physique competitors in the offseason is to maximize increases in FFM [ 39 ] and delayed recovery in physiological outcomes can impair improvements in FFM [ 14 ].…”

Section: Discussionmentioning

confidence: 99%

Physiological, Psychological and Performance-Related Changes Following Physique Competition: A Case-Series

Longstrom

Colenso-Semple

Waddell

et al. 2020

JFMK

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The purpose of this case-series was to evaluate the physiological, psychological and performance-related changes that occur during the postcompetition period. Participants included three male (34.3 ± 6.8 years, 181.6 ± 8.9 cm) and four female (29.3 ± 4.9 years, 161.4 ± 6.0 cm) natural physique athletes. Body composition (fat mass (FM) and fat-free mass (FFM); Skinfold), resting metabolic rate (RMR; indirect calorimetry), total body water (TBW; bioelectrical impedance analysis), sleep quality (PSQI; Pittsburgh Sleep Quality Index), quality of life measures (RAND SF36), menstrual irregularities, and knee extension performance were assessed 1–2 weeks prior to competition, and 4 weeks and 8–10 weeks postcompetition. Blood hormones (free triiodothyronine; T3, free thyroxine; T4, and leptin) were assessed at 1–2 weeks prior to competition and 8–10 weeks postcompetition. Participants tracked daily macronutrient intake daily for the duration of the study. Group-level data were analyzed using exploratory, one-tailed, nonparametric statistical tests. Bodyweight, FM, bodyfat%, RMR, and blood hormones (T3, T4, and leptin) increased significantly (p < 0.05) at the group level. Relative (%Δ) increases in fat mass were associated with △RMR (τ = 0.90; p = 0.001) and △leptin (τ = 0.68; p = 0.02), and △leptin was associated with △RMR (τ = 0.59; p = 0.03). The time course for recovery appears to vary substantially between individuals potentially due to strategies implemented postcompetition.

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Section: Discussionmentioning

confidence: 99%

Physiological, Psychological and Performance-Related Changes Following Physique Competition: A Case-Series

Longstrom

Colenso-Semple

Waddell

et al. 2020

JFMK

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“…If a low carbohydrate intake has affected muscle gain, it did not alter muscle performance. Strength and power athletes are recommended to maintain a higher carbohydrate intake (3–8 g/kg) [ 53 , 54 , 55 ] to sustain the intramuscular glycogen stores and engage in greater training volume. It has been observed that during KD regimen muscle glycogen stores can decrease by ~40–50% [ 56 , 57 ].…”

Section: Discussionmentioning

confidence: 99%

Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders

et al. 2021

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Background: Ketogenic diet (KD) is a nutritional approach that restricts daily carbohydrates, replacing most of the reduced energy with fat, while maintaining an adequate quantity of protein. Despite the widespread use of KD in weight loss in athletes, there are still many concerns about its use in sports requiring muscle mass accrual. Thus, the present study sought to investigate the influence of a KD in competitive natural body builders. Methods: Nineteen volunteers (27.4 ± 10.5 years) were randomly assigned to ketogenic diet (KD) or to a western diet (WD). Body composition, muscle strength and basal metabolic rate were measured before and after two months of intervention. Standard blood biochemistry, testosterone, IGF-1, brain-derived neurotrophic factor (BDNF) and inflammatory cytokines (IL6, IL1β, TNFα) were also measured. Results: Body fat significantly decreased in KD (p = 0.030); whilst lean mass increased significantly only in WD (p < 0.001). Maximal strength increased similarly in both groups. KD showed a significant decrease of blood triglycerides (p < 0.001), glucose (p = 0.001), insulin (p < 0.001) and inflammatory cytokines compared to WD whilst BDNF increased in both groups with significant greater changes in KD (p < 0.001). Conclusions: KD may be used during body building preparation for health and leaning purposes but with the caution that hypertrophic muscle response could be blunted.

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“…In the current study, it is to be mentioned that the brief improvement in FCR due to increased BWG noticed on the second week of the trial may be attributed to C supplementation (Table 2). In humans, bodybuilders in muscle-gaining phase recommend utilizing C as dietary supplements (3 g/day) to increase muscle mass [33]. In addition, C increases the bioavailability of phosphocreatine for cellular ATP production within the body, especially in active muscle.…”

Section: Discussionmentioning

confidence: 99%

Thermotolerance of Broiler Chicks Ingesting Dietary Betaine and/or Creatine

Al-Tamimi

Mahmoud

Al-Dawood

et al. 2019

Animals

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Simple SummaryImproving broiler performance is still an essential task in animal production, especially under certain environmental challenge conditions. Heat stress is among the first and crucial limiting factors of the development of poultry production in warm regions. Betaine (B) and creatine (C) are seemingly two promising additives that showed enhancement in water metabolism in several animal species. Despite the clear beneficial effect of B and/or C on water metabolism, limited information is available about their use and effect on performance and thermophysiological responses of broiler chicks exposed to heat stress challenge. In view of the above consideration and in order to improve the productivity of broiler chickens, the present study was designed to examine the potential alteration in water metabolism in broiler chicks treated with B and/or C under thermoregulation challenge, which may contribute to the ongoing efforts to improve broiler chicken production. Under the current study conditions, the results demonstrated that performance and carcass parameters measured were not affected by B and/or C supplementation by the end of the rearing period. In light of the improved thermoregulatory performance and water balance indicators, it seems that B and/or C have successfully improved water holding capacity and therefore helped in enhancing thermo-tolerance.AbstractThe present study aimed to assess the effect of dietary betaine (B) and/or creatine (C) on performance and thermoregulatory responses of broiler chicks. Indian River broiler chicks, fitted with compact thermosensors, were reared to market age (five weeks). The chicks were randomly distributed into four treatment groups, in a 2 × 2 factorial arrangement of treatments—basal control diet (Control group: CONT; B−/C−); 1 g betaine/kg feed (Betaine group: BETA; B+/C−), 1.2 g creatine monohydrate/kg feed (Creatine group: CRET; B−/C+), and combination (Betaine and Creatine group: COMB; B+/C+) of both supplements. At 31 days of age, 20 chicks from each group were exposed to acute heat stress (A-HS) for 3 h (34.45 ± 0.20 °C), and hemogramic profiles were screened before and after. Performance parameters (feed intake, body weight gain, and feed conversion ratio) were reported on a weekly basis, and carcass meat quality was evaluated at the end of experiment. Redness of breast was higher due to B and C treatments separately than the CONT group (B by C interaction; p < 0.05). Compared to the CONT, dietary supplements alleviated hyperthermia responses, with B alone being more efficient than C or COMB treatments. The mitigation of hyperthermia is likely mediated by enhancement of water balance indicators. Although not efficient in improving growth performance, dietary B and/or C are efficient in improving thermophysiological performance and survival of finishing broiler chicks under A-HS.

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Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review

Cited by 48 publications

References 127 publications

Physiological, Psychological and Performance-Related Changes Following Physique Competition: A Case-Series

Physiological, Psychological and Performance-Related Changes Following Physique Competition: A Case-Series

Effects of Two Months of Very Low Carbohydrate Ketogenic Diet on Body Composition, Muscle Strength, Muscle Area, and Blood Parameters in Competitive Natural Body Builders

Thermotolerance of Broiler Chicks Ingesting Dietary Betaine and/or Creatine

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