In the off-season, energy intake is usually substantially higher compared to the dieting phase with dietary intakes among male bodybuilders being reported at an average intake of ~3800 kcal/day during the off-season and ~2400 kcal/day during the dieting phase.
![nutrition bodybuilding books nutrition bodybuilding books](https://i.pinimg.com/736x/f3/96/1c/f3961c0e375996eb737f681a0c3dc193.jpg)
The average calorie intake of bodybuilders must also be evaluated. However, training plans can differ greatly from athlete to athlete.
![nutrition bodybuilding books nutrition bodybuilding books](https://m.media-amazon.com/images/I/51nY1XXwbpL.jpg)
Training session duration was reported as ~40–90 min. It was also reported that they follow a high-volume training routine with 4–5 exercises per muscle group, performing 3–6 sets per exercise, 7–12 repetition maximum (RM) for each set with 1–2 min rest between sets. During the off-season phase, it has been reported that bodybuilders resistance train 5–6 times a week, exercising each muscle group 1–2 times weekly. In order to accurately assess energy requirements for bodybuilders during the off-season, training volume, frequency and intensity must be considered. The purpose of this review is to evaluate the scientific literature on topics related to nutrition and dietary supplementation relevant for bodybuilders in the off-season and provide practical recommendations for energy intake, macronutrients, meal frequency, nutrient timing and dietary supplements.ĭuring the off-season, the main goal of a bodybuilder is to increase muscle mass while minimizing increases in fat mass through the use of resistance training and maintaining a positive energy balance. There is also evidence that some bodybuilders, especially high-level competitors in natural bodybuilding, may be interested in evidence-based information. Since bodybuilders spend most of their time in the off-season, there is a clear need for safe and evidence-based nutrition and dietary supplement recommendations for this population. As such, many of the dietary strategies used by bodybuilders do not have sound scientific support and there is evidence in the scientific literature that a number of these strategies, including the heavy use of dietary supplements, can be detrimental to health. Historically, information about nutrition and supplementation has been passed on by bodybuilding magazines and successful competitors, but recently more information has emerged via the internet and forums. Bodybuilders are known for having rigid attitudes toward food selection, meal frequency, nutrition timing and supplementation. This is an important gap, as most of a bodybuilder’s career is spent in this phase where the goal is to increase muscle mass while minimizing excess increases in fat mass. However, the scientific literature on dietary recommendations for bodybuilders in the off-season is lacking. Most of the literature surrounds the dieting phase. During a season, bodybuilders go through three different phases: muscle-gaining phase (off-season), dieting for competition (contest preparation) and the competition itself. Bodybuilders pose onstage where they are judged on muscularity, definition, and symmetry. It differentiates itself from performance sports as the athletes are judged on appearance rather than athletic ability on competition day. Creatine monohydrate (3–5 g/day), caffeine (5–6 mg/kg), beta-alanine (3–5 g/day) and citrulline malate (8 g/day) might yield ergogenic effects that can be beneficial for bodybuilders.īodybuilding is more than a sport it is an art and culture. Remaining calories should come from carbohydrates with focus on consuming sufficient amounts (≥3–5 g/kg/day) to support energy demands from resistance exercise. Fat should be consumed in moderate amounts (0.5–1.5 g/kg/day). Sufficient protein (1.6–2.2 g/kg/day) should be consumed with optimal amounts 0.40–0.55 g/kg per meal and distributed evenly throughout the day (3–6 meals) including within 1–2 hours pre- and post-training. Advanced bodybuilders should be more conservative with the caloric surplus and weekly weight gain. A hyper-energetic diet (~10–20%) should be consumed with a target weight gain of ~0.25–0.5% of bodyweight/week for novice/intermediate bodybuilders. This review evaluated the scientific literature and provides nutrition and dietary supplement recommendations for natural bodybuilders during the off-season phase. During the off-season phase, the goal is to increase muscle mass without adding unnecessary body fat.
![nutrition bodybuilding books nutrition bodybuilding books](https://cdn.shopify.com/s/files/1/0240/5869/1664/products/the-vince-gironda-file-volume-ii-205201_1000x1000.jpg)
![nutrition bodybuilding books nutrition bodybuilding books](https://americanbodybuilding.net/wp-content/uploads/2021/12/1638828413_maxresdefault.jpg)
Recommendations during the dieting phase are provided in the scientific literature, but little attention has been devoted to bodybuilders during the off-season phase. Many nutrition practices often used by bodybuilders lack scientific support and can be detrimental to health.