GENERAL NUTRITION GUIDELINES


Bodybuilders are a variety of weights and sizes, and training and nutrient intakes change as they prepare for contests. Competitive bodybuilders spend about1½ hours in the gym each day during the off -season and 2 to 3 hours per day during precompetition. Energy needs will vary with the phase and amount of training. The muscle-building phase begins after rest from the previous competitive season. The tapering phase is start- ed approximately 12 weeks before competition with the goal of decreasing body fat and defi ning muscle mass, and the cutting phase is used if the tapering phase did not meet all of the goals for body composition. A mainte- nance phase should be used during the off -season. Suffi cient carbohydrate is needed to meet the demands of training. Protein intakes generally increase during the muscle-building, tapering, and cutting periods. As energy and protein intakes change, the relative contribution of carbohydrates and fats change. These general guide- lines must be highly individualized:


Energy:


Carbohydrate: Protein:


Fat:


Energy intake and expenditure must be individually determined. Estimated energy needs are as low as 30 kcal/kg/d for females trying to lose fat weight and maintain muscle mass and as high as 60 kcal/kg/d for males trying to build muscle mass.


Recommended intake is between 5 and 7 g/kg/d.


Recommended intake is between 1.4 and 1.7 g/kg/d. (low energy intakes or individual preferences may result in higher intakes—2g/kg/d during lowest energy intake).


The remainder of kcals should be consumed as fat with an emphasis on heart-healthy fats.


COMMON NUTRITIONAL CONCERNS


Energy Intake Baseline energy intake varies tremendously, and energy needs change as contests approach. Bodybuilders need personalized meal plans that refl ect various energy (kcal) levels.


Other Macronutrients Excessive intake of any one macronutrient may result in a low intake of another. T e focus must be macro- nutrient balance (not just protein intake) with the understanding that the demands of training and compe- tition change the relative balance. Emphasize the importance of carbohydrate and healthful fats for health and performance as well as an appropriate protein and energy intake.


Fluid Intake Fluid loss must be balanced with fl uid intake. Voluntary dehydration is one method that is used before competition and may be dangerous or life-threatening.


Lack of Variety Diets tend to be repetitive and lack variety. Meal plans or suggestions for foods that contain similar ener- gy and nutrient profi les are helpful.


Body Image and Disordered Eating Due to the nature of the sport, there is a risk for distorted body image and disordered eating.


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