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Nutritional Recommendations for Physique Athletes.

Brandon M Roberts1, Eric R Helms2, Eric T Trexler3

  • 1The Strength Guys, Birmingham, USA.

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|March 10, 2020
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Summary
This summary is machine-generated.

This review offers comprehensive nutrition guidelines for physique athletes during contest prep and recovery. It details optimal protein, carbohydrate, and fat intake, nutrient timing, and strategies for safe weight loss and managing psychological factors.

Keywords:
bodybuildingcompetition recoverycontest preparationnutritionphysique

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Area of Science:

  • Sports Nutrition
  • Exercise Physiology
  • Body Composition

Background:

  • Physique sports are increasingly popular, but lack comprehensive nutritional guidelines.
  • Guidelines now extend beyond pre-competition phases to include offseason nutrition.
  • This review addresses the need for detailed guidance for physique athletes.

Purpose of the Study:

  • To provide an extensive guide for male and female physique athletes.
  • To cover nutritional strategies for contest preparation and recovery periods.
  • To address physiological, psychological, and disordered eating concerns.

Main Methods:

  • Literature review synthesizing current evidence on physique athlete nutrition.
  • Analysis of macronutrient requirements, nutrient timing, and weight management strategies.
  • Inclusion of psychological factors and disordered eating considerations.

Main Results:

  • Optimal protein intake: 1.8-2.7 g/kg body mass.
  • Recommended fat intake: 10-25% of calories during contest prep.
  • Nutrient timing: 4-5 protein servings daily, including pre-training and pre-sleep.
  • Weight loss: ≤0.5% body mass per week, with intermittent energy restriction potentially beneficial.
  • Emphasis on managing physiological and psychological aspects, including disordered eating.

Conclusions:

  • Evidence-based nutritional strategies are crucial for physique athletes.
  • Safe and effective contest preparation requires careful attention to macronutrients, timing, and weight loss rates.
  • Addressing psychological well-being and disordered eating is vital for this population.