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Nutrition

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  • Nutrition

    This thread will be for Nutrition related information
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  • #2
    Nutritional strategies of high level natural bodybuilders during competition preparation

    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5769537/

    A. J. Chappell, T. Simper, and M. E. Barker

    Author information ► Article notes ► Copyright and License information ► Disclaimer

    Abstract

    Background

    Competitive bodybuilders employ a combination of resistance training, cardiovascular exercise, calorie reduction, supplementation regimes and peaking strategies in order to lose fat mass and maintain fat free mass. Although recommendations exist for contest preparation, applied research is limited and data on the contest preparation regimes of bodybuilders are restricted to case studies or small cohorts. Moreover, the influence of different nutritional strategies on competitive outcome is unknown.


    Methods

    Fifty-one competitors (35 male and 16 female) volunteered to take part in this project. The British Natural Bodybuilding Federation (BNBF) runs an annual national competition for high level bodybuilders; competitors must qualify by winning at a qualifying events or may be invited at the judge’s discretion. Competitors are subject to stringent drug testing and have to undergo a polygraph test. Study of this cohort provides an opportunity to examine the dietary practices of high level natural bodybuilders. We report the results of a cross-sectional study of bodybuilders competing at the BNBF finals. Volunteers completed a 34-item questionnaire assessing diet at three time points. At each time point participants recorded food intake over a 24-h period in grams and/or portions. Competitors were categorised according to contest placing. A “placed” competitor finished in the top 5, and a “Non-placed” (DNP) competitor finished outside the top 5. Nutrient analysis was performed using Nutritics software. Repeated measures ANOVA and effect sizes (Cohen’s d) were used to test if nutrient intake changed over time and if placing was associated with intake.
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    • #3
      Ric Drasin - Jerry Branium - What's the best protein for building muscle and how does it work?

      This video points out important facts as to how much protein the body can assimilate and how much protein is needed to build muscle.
      I read about these insane protein intakes.

      The video points out that if someone wants to compete at 210 they should take in 210 grams of protein.
      Taking in more than that is not necessary.


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      • #4
        This video points out how many grams of protein can be assimilated by the body at one time based on age.
        It covers the important topics of protein intake timing, protein anabolic assimilation, protein oxidization and Leucine.
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        • #5
          Ric Drasin Corner - Leroy Colbert on Bodybuilding Nutrition

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          • #6
            The short-term effect of high versus moderate protein intake on recovery aft. strength training

            https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5697135/

            Justin Roberts
            ,1 Anastasia Zinchenko,2,3 Craig Suckling,1 Lee Smith,1 James Johnstone,1 and Menno Henselmans3


            Author information ► Article notes ► Copyright and License information ► Disclaimer


            The main aim of this study was to investigate whether a high protein intake (2.9 g.kg−1.d−1) leading into and across repeated days of intensive training improved markers of recovery in resistance-trained individuals when both total energy intake and peri-exercise protein timing were controlled for.
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            • #7
              How much protein can the body use in a single meal for muscle-building?

              https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5828430/

              Brad Jon Schoenfeld
              1 and Alan Albert Aragon2


              Author information ► Article notes ► Copyright and License information ► Disclaimer

              Abstract

              Controversy exists about the maximum amount of protein that can be utilized for lean tissue-building purposes in a single meal for those involved in regimented resistance training. It has been proposed that muscle protein synthesis is maximized in young adults with an intake of ~ 20–25 g of a high-quality protein; anything above this amount is believed to be oxidized for energy or transaminated to form urea and other organic acids. However, these findings are specific to the provision of fast-digesting proteins without the addition of other macronutrients. Consumption of slower-acting protein sources, particularly when consumed in combination with other macronutrients, would delay absorption and thus conceivably enhance the utilization of the constituent amino acids. The purpose of this paper was twofold: 1) to objectively review the literature in an effort to determine an upper anabolic threshold for per-meal protein intake; 2) draw relevant conclusions based on the current data so as to elucidate guidelines for per-meal daily protein distribution to optimize lean tissue accretion
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              • #8
                Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining day

                https://academic.oup.com/jn/article/147/5/850/4584703

                Indicator Amino Acid–Derived Estimate of Dietary Protein Requirement for Male Bodybuilders on a Nontraining Day Is Several-Fold Greater than the Current Recommended Dietary Allowance

                Arash Bandegan Glenda Courtney-Martin Mahroukh Rafii Paul B Pencharz Peter WR Lemon

                The Journal of Nutrition, Volume 147, Issue 5, 1 May 2017, Pages 850–857, https://doi.org/10.3945/jn.116.236331

                Published:
                08 February 2017

                Abstract

                Background: Despite a number of studies indicating increased dietary protein needs in bodybuilders with the use of the nitrogen balance technique, the Institute of Medicine (2005) has concluded, based in part on methodologic concerns, that “no additional dietary protein is suggested for healthy adults undertaking resistance or endurance exercise.”
                Objective: The aim of the study was to assess the dietary protein requirement of healthy young male bodybuilders ( with ≥3 y training experience) on a nontraining day by measuring the oxidation of ingested L-[1-13C]phenylalanine to 13CO2 in response to graded intakes of protein [indicator amino acid oxidation (IAAO) technique].
                Methods: Eight men (means ± SDs: age, 22.5 ± 1.7 y; weight, 83.9 ± 11.6 kg; 13.0% ± 6.3% body fat) were studied at rest on a nontraining day, on several occasions (4–8 times) each with protein intakes ranging from 0.1 to 3.5 g · kg−1 · d−1, for a total of 42 experiments. The diets provided energy at 1.5 times each individual's measured resting energy expenditure and were isoenergetic across all treatments. Protein was fed as an amino acid mixture based on the protein pattern in egg, except for phenylalanine and tyrosine, which were maintained at constant amounts across all protein intakes. For 2 d before the study, all participants consumed 1.5 g protein · kg−1 · d−1. On the study day, the protein requirement was determined by identifying the breakpoint in the F13CO2 with graded amounts of dietary protein [mixed-effects change-point regression analysis of F13CO2 (labeled tracer oxidation in breath)].
                Results: The Estimated Average Requirement (EAR) of protein and the upper 95% CI RDA for these young male bodybuilders were 1.7 and 2.2 g · kg−1 · d−1, respectively.
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                • #9
                  Role of Ingested Amino Acids and Protein in the Promotion of Resistance Exercise

                  https://academic.oup.com/jn/article/...searchresult=1

                  Paul T Reidy Blake B Rasmussen The Journal of Nutrition, Volume 146, Issue 2, 1 February 2016, Pages 155–183, https://doi.org/10.3945/jn.114.203208

                  Published:

                  13 January 2016

                  Abstract

                  The goal of this critical review is to comprehensively assess the evidence for the molecular, physiologic, and phenotypic skeletal muscle responses to resistance exercise (RE) combined with the nutritional intervention of protein and/or amino acid (AA) ingestion in young adults.
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                  • #10
                    Carbs or not - Ric Drasin

                    A great video by Ric Drasin on optimum Bodybuilding carb intake old school strategies back in the 70s.

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                    • #11
                      https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6704518/

                      Nutritional strategies of British professional and amateur natural bodybuilders during competition preparation

                      Abstract


                      Background

                      To prepare for competition, bodybuilders employ strategies based around: energy restriction, resistance training, cardiovascular exercise, isometric “posing”, and supplementation. Cohorts of professional (PRO) natural bodybuilders offer insights into how these strategies are implemented by elite competitors, and are undocumented in the scientific literature.

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                      • #12
                        https://pubmed.ncbi.nlm.nih.gov/11887749/

                        Glucosinolates: bioavailability and importance to health

                        Abstract


                        Epidemiological studies suggest that brassica vegetables are protective against cancers of the lungs and alimentary tract. Cruciferous vegetables are the dietary source of glucosinolates, a large group of sulfur-containing glucosides.
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                        • #13
                          https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6222144/

                          The effects of daily food ingestion on improved immune functions and health promotion of bodybuilding athletes

                          Abstract


                          The purpose of this study was to investigate the effects of different weight reduction methods on the body composition characteristics, cardiopulmonary functions, and health promotion of elite bodybuilding athletes in a comprehensive manner. For this purpose, the study analyzed the effects of two different weight reduction methods on 25 elite bodybuilding athletes registered at the Bodybuilding Association over a period of 6 weeks. There were interactive effects on macronutrients, macrominerals, and antioxidants according to weight reduction methods as the experiment group (6%±2%) maintained a certain amount of food intakes across various nutrients including energy intakes or made a slow decrease it, whereas the traditional group (16%±4%) made a sharp decrease in it due to relatively greater weight reduction than the experiment group and thus showed pattern differences from it. As for immunity variables, there was an increase to certain cytokines despite the traditional high weight reduction method, but it caused no excessive reduction of immunity or rapid decrease to certain factors of body composition. In addition, there were no significant differences in main and interactive effects on the one-repetition maximum of bench press and squat, which are two functional indicators of health promotion. These findings imply that the low weight reduction method within the range of 6%±2% minimized or maintained changes to muscle circumference or mass while causing no improvement to muscular strength.
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