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Escalante G, Campbell BI, Norton L. Effectiveness of Diet Refeeds and Diet Breaks as a Precontest Strategy. Strength Cond J 2020. [DOI: 10.1519/ssc.0000000000000546] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.5] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/22/2022]
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Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. J Funct Morphol Kinesiol 2020; 5:jfmk5010019. [PMID: 33467235 PMCID: PMC7739314 DOI: 10.3390/jfmk5010019] [Citation(s) in RCA: 14] [Impact Index Per Article: 3.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 02/06/2020] [Revised: 03/03/2020] [Accepted: 03/05/2020] [Indexed: 11/26/2022] Open
Abstract
There is a lack of research into how lean, resistance trained (RT) individuals respond to intermittent energy restricted diets. Therefore, we investigated body composition changes in RT-individuals during continuous energy restriction or intermittent restriction. A total of 27 males and females (25 ± 6.1 years; 169 ± 9.4 cm; 80 ± 15.6 kg) were randomized to a ~25% caloric restricted diet Refeed (RF; n = 13) or Continuous group (CN; n = 14) in conjunction with 4-days/week resistance training for 7-weeks. RF implemented two consecutive days of elevated carbohydrate (CHO) intake, followed by 5-days of caloric restriction each week. CN adhered to a continuous 7-week caloric restriction. Body mass (BM), fat mass (FM), fat-free mass (FFM), dry fat-free mass (dFFM), and resting metabolic rate (RMR) were assessed pre/post-diet. Both groups significantly reduced BM (RF: baseline = 76.4 ± 15.6 kg, post-diet = 73.2 ± 13.8 kg, Δ3.2 kg; CN: baseline = 83.1 ± 15.4 kg, post-diet = 79.5 ± 15 kg, Δ3.6 kg) and FM (RF: baseline = 16.3 ± 4 kg, post-diet = 13.5 ± 3.6 kg, Δ2.8 kg; CN: baseline = 16.7 ± 4.5 kg, post-diet = 14.4 ± 4.9 kg, Δ2.3 kg) with no differences between groups. FFM (RF: baseline = 60.1 ± 13.8 kg, post-diet = 59.7 ± 13.0 kg, 0.4 kg; CN: baseline = 66.4 ± 15.2 kg, post-diet = 65.1 ± 15.2 kg, Δ1.3 kg p = 0.006), dFFM (RF: baseline = 18.7 ± 5.0 kg, post-diet = 18.5 ± 4.5 kg, Δ0.2 kg; CN: baseline =21.9 ± 5.7 kg, post-diet = 20.0 ± 5.7 kg, Δ1.9 kg), and RMR (RF: baseline = 1703 ± 294, post-diet = 1665 ± 270, Δ38 kcals; CN: baseline = 1867 ± 342, post-diet = 1789 ± 409, Δ78 kcals) were better maintained in the RF group. A 2-day carbohydrate refeed preserves FFM, dryFFM, and RMR during energy restriction compared to continuous energy restriction in RT-individuals.
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Mazzulla M, Abou Sawan S, Williamson E, Hannaian SJ, Volterman KA, West DWD, Moore DR. Protein Intake to Maximize Whole-Body Anabolism during Postexercise Recovery in Resistance-Trained Men with High Habitual Intakes is Severalfold Greater than the Current Recommended Dietary Allowance. J Nutr 2020; 150:505-511. [PMID: 31618421 DOI: 10.1093/jn/nxz249] [Citation(s) in RCA: 19] [Impact Index Per Article: 4.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/18/2019] [Revised: 07/15/2019] [Accepted: 09/13/2019] [Indexed: 11/14/2022] Open
Abstract
BACKGROUND Dietary protein supports resistance exercise-induced anabolism primarily via the stimulation of protein synthesis rates. The indicator amino acid oxidation (IAAO) technique provides a noninvasive estimate of the protein intake that maximizes whole-body protein synthesis rates and net protein balance. OBJECTIVE We utilized IAAO to determine the maximal anabolic response to postexercise protein ingestion in resistance-trained men. METHODS Seven resistance-trained men (mean ± SD age 24 ± 3 y; weight 80 ± 9 kg; 11 ± 5% body fat; habitual protein intake 2.3 ± 0.6 g·kg-1·d-1) performed a bout of whole-body resistance exercise prior to ingesting hourly mixed meals, which provided a variable amount of protein (0.20-3.00 g·kg-1·d-1) as crystalline amino acids modeled after egg protein. Steady-state protein kinetics were modeled with oral l-[1-13C]-phenylalanine. Breath and urine samples were taken at isotopic steady state to determine phenylalanine flux (PheRa), phenylalanine excretion (F13CO2; reciprocal of protein synthesis), and net balance (protein synthesis - PheRa). Total amino acid oxidation was estimated from the ratio of urinary urea and creatinine. RESULTS Mixed model biphasic linear regression revealed a plateau in F13CO2 (mean: 2.00; 95% CI: 1.62, 2.38 g protein·kg-1·d-1) (r2 = 0.64; P ˂ 0.01) and in net balance (mean: 2.01; 95% CI: 1.44, 2.57 g protein·kg-1·d-1) (r2 = 0.63; P ˂ 0.01). Ratios of urinary urea and creatinine concentrations increased linearly (r = 0.84; P ˂ 0.01) across the range of protein intakes. CONCLUSIONS A breakpoint protein intake of ∼2.0 g·kg-1·d-1, which maximized whole-body anabolism in resistance-trained men after exercise, is greater than previous IAAO-derived estimates for nonexercising men and is at the upper range of current general protein recommendations for athletes. The capacity to enhance whole-body net balance may be greater than previously suggested to maximize muscle protein synthesis in resistance-trained athletes accustomed to a high habitual protein intake. This trial was registered at clinicaltrials.gov as NCT03696264.
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Affiliation(s)
- Michael Mazzulla
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
| | - Sidney Abou Sawan
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
| | - Eric Williamson
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
| | - Sarkis J Hannaian
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
| | - Kimberly A Volterman
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
| | - Daniel W D West
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
| | - Daniel R Moore
- Faculty of Kinesiology and Physical Education, University of Toronto, Toronto, Ontario, Canada
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Freitas MC, Cholewa JM, Gerosa-Neto J, Gonçalves DC, Caperuto EC, Lira FS, Rossi FE. A Single Dose of Oral ATP Supplementation Improves Performance and Physiological Response During Lower Body Resistance Exercise in Recreational Resistance-Trained Males. J Strength Cond Res 2020; 33:3345-3352. [PMID: 29045315 DOI: 10.1519/jsc.0000000000002198] [Citation(s) in RCA: 11] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/16/2023]
Abstract
Freitas, MC, Cholewa, JM, Gerosa-Neto, J, Gonçalves, DC, Caperuto, EC, Lira, FS, and Rossi, FE. A single dose of oral ATP supplementation improves performance and physiological response during lower body resistance exercise in recreational resistance-trained males. J Strength Cond Res 33(12): 3345-3352, 2019-The aim of this study was to investigate the acute effect of adenosine-5'-triphosphate (ATP) supplementation on performance and physiological responses during resistance exercise in recreationally resistance-trained males. Eleven men (age = 27.5 ± 5.5 years, mass = 83.4 ± 9.8 kg, height = 182 ± 0.04 cm) completed 2 randomized, double-blind trials: ATP supplement condition (ATP = 400 mg) or a placebo condition. Thirty minutes after supplement consumption, subjects performed 4 sets of half-squats until momentary muscular failure at 80% of the 1 repetition maximum with 2 minutes of recovery between sets. The total number of repetitions, blood pressure, heart rate, blood lactate, and oxygen consumption were evaluated. The total weight lifted were higher for the ATP condition compared with placebo (Placebo = 3,995.7 ± 1,137.8, ATP = 4,967.4 ± 1,497.9 kg; p = 0.005). Heart rate was higher at set-4 for ATP compared with placebo (p < 0.001) and oxygen consumption during exercise was greater for ATP (p = 0.021). There were no differences between conditions for lactate and blood pressure. In summary, a single oral dose of ATP supplementation improved lower-body resistance training performance and energy expenditure in recreational resistance-trained males.
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Affiliation(s)
- Marcelo C Freitas
- Exercise and Immunometabolism Research Group, Department of Physical Education, São Paulo State University (UNESP), Presidente Prudente, SP, Brazil
| | - Jason M Cholewa
- Department of Kinesiology, Coastal Carolina University, Conway, South Carolina
| | - Jose Gerosa-Neto
- Exercise and Immunometabolism Research Group, Department of Physical Education, São Paulo State University (UNESP), Presidente Prudente, SP, Brazil
| | - Daniela C Gonçalves
- Biosciences Department, Federal University of São Paulo, UNIFESP, Santos, SP, Brazil
| | - Erico C Caperuto
- Human Movement Laboratory, University São Judas Tadeu, São Paulo, SP, Brazil
| | - Fábio S Lira
- Exercise and Immunometabolism Research Group, Department of Physical Education, São Paulo State University (UNESP), Presidente Prudente, SP, Brazil
| | - Fabrício E Rossi
- Immunometabolism of Skeletal Muscle and Exercise Research Group, Department of Physical Education, Federal University of Piauí (UFPI), Teresina, PI, Brazil
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Gastrich MD, Quick V, Bachmann G, Moriarty AM. Nutritional Risks Among Female Athletes. J Womens Health (Larchmt) 2020; 29:693-702. [PMID: 32040354 DOI: 10.1089/jwh.2019.8180] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/12/2022] Open
Abstract
Background: Limited research studies have been conducted on nutritional risks among female athletes. Therefore, this literature review focuses on rigorously designed studies that examined nutritional risks among female athletes with further recommendations for athletes, coaches, parents, and health professionals, which would help improve the health of female athletes. Methods: This review evaluates the most recent research on nutritional risk among female athletes. Inclusion criteria included peer-reviewed studies of original research on human subjects 13 years of age or older; sample size of N ≥ 19; and studies with a thorough description of their sample and methods. A systematic search of the databases PubMed and Cochrane for published studies (from year 2000 to year 2019) was conducted to identify articles that met inclusion criteria. Bibliographies of identified articles were also searched for relevant articles. Results: Of the 11 studies that met our inclusion criteria, most were mainly cross-sectional in design with few rigorous controls. Findings reveal that strategies to enhance nutrition patterns among female athletes may be important to avoid risks of disordered eating, eating disorders, low energy availability, and symptoms of relative energy deficiency in sports. In addition, general nutrition knowledge is lacking among athletes, sports teams, and coaches. Conclusions: This review highlights the scarcity of evidence-based, rigorous studies examining nutritional risks among female athletes. Findings suggest that interdisciplinary working groups, comprising physicians, sports dietitians, and other supportive health professionals, would be beneficial for female athletes in helping to improve their overall diet, performance, and health.
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Affiliation(s)
- Mary Downes Gastrich
- Department of Ob/Gyn and Reproductive Sciences, Rutgers, Robert Wood Johnson Medical School, Cardiovascular Institute, New Brunswick, New Jersey
| | - Virginia Quick
- Didactic Program in Dietetics, Rutgers University, New Brunswick, New Jersey
| | - Gloria Bachmann
- Department of Ob/Gyn and Reproductive Sciences, Rutgers, Robert Wood Johnson Medical School, Women's Health Institute, New Brunswick, New Jersey
| | - Alexa McDonald Moriarty
- McCosh Health Center, University Health Services Sports Nutrition Services, Princeton University, Princeton, New Jersey
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Abstract
The popularity of physique sports is increasing, yet there are currently few comprehensive nutritional guidelines for these athletes. Physique sport now encompasses more than just a short phase before competition and offseason guidelines have recently been published. Therefore, the goal of this review is to provide an extensive guide for male and female physique athletes in the contest preparation and recovery period. As optimal protein intake is largely related to one’s skeletal muscle mass, current evidence supports a range of 1.8-2.7 g/kg. Furthermore, as a benefit from having adequate carbohydrate to fuel performance and activity, low-end fat intake during contest preparation of 10-25% of calories allows for what calories remain in the “energy budget” to come from carbohydrate to mitigate the negative impact of energy restriction and weight loss on training performance. For nutrient timing, we recommend consuming four or five protein boluses per day with one consumed near training and one prior to sleep. During competition periods, slower rates of weight loss (≤0.5% of body mass per week) are preferable for attenuating the loss of fat-free mass with the use of intermittent energy restriction strategies, such as diet breaks and refeeds, being possibly beneficial. Additionally, physiological and psychological factors are covered, and potential best-practice guidelines are provided for disordered eating and body image concerns since physique athletes present with higher incidences of these issues, which may be potentially exacerbated by certain traditional physique practices. We also review common peaking practices, and the critical transition to the post-competition period.
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Mathisen TF, Heia J, Raustøl M, Sandeggen M, Fjellestad I, Sundgot‐Borgen J. Physical health and symptoms of relative energy deficiency in female fitness athletes. Scand J Med Sci Sports 2020; 30:135-147. [PMID: 31593622 PMCID: PMC6916539 DOI: 10.1111/sms.13568] [Citation(s) in RCA: 21] [Impact Index Per Article: 5.3] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Grants] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/28/2019] [Revised: 08/20/2019] [Accepted: 09/23/2019] [Indexed: 01/17/2023]
Abstract
INTRODUCTION Competing in aesthetic sports increases the risk of low energy availability and associated health impairments. Fitness physique sport is a popular, but understudied aesthetic sport. We evaluated health and symptoms of relative energy deficiency in sport (RED-s) in female fitness athletes (FA) and female references (FR) during a competitive season. METHODS Totally, 25 FA and 26 FR, mean (SD) age of 28.9 (5.7), were included. Assessments were at baseline (T1), 2-weeks pre-competition (T2), and 1-month post-competition (T3), by dual-energy x-ray absorptiometry scan, indirect calorimetry, diet registration, The Low Energy Availability in Females Questionnaire, The Beck Depression Inventory, and Eating Disorder Examination Questionnaire (EDE-Q). RESULTS A history of eating disorders was reported by 35% FA and 12% FR. There were no between-group differences at T1, besides less mean (99% CI) fat mass (FM) of 3.1 kg (-0.4, 6.5) in FA (P = .02). At T2, FA had lower BW of 6.7 kg (-12.0, -1.3), fat mass of -9.0 kg (-12.5, -5.5), and resting heart rate of -8.0 beats per minute (-14.5, -1.5) compared to FR (P ≤ .006). FA reduced resting metabolic rate by -191 kcal (-11, -371) and increased symptoms of gastrointestinal dysfunction (GD) by 1.4 points (0.3, 2.5) and prevalence of amenorrhea from 8% to 24%, (P < .003). At T3, there was a between-group difference in fat mass, and a high number of FA with amenorrhea and GD. CONCLUSION Manifestation of symptoms of RED-s, some with persistence one-month post-competition, raises concern for the health of FA and those complying with the fit body ideal.
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Affiliation(s)
| | - Josefine Heia
- Department of Sports MedicineNorwegian School of Sport SciencesOsloNorway
| | - Marius Raustøl
- Department of Sport PerformanceNorwegian School of Sport SciencesOsloNorway
| | - Mari Sandeggen
- School of Clinical and Applied SciencesLeeds Beckett UniversityLeedsUK
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Valsdottir TD, Henriksen C, Odden N, Nellemann B, Jeppesen PB, Hisdal J, Westerberg AC, Jensen J. Effect of a Low-Carbohydrate High-Fat Diet and a Single Bout of Exercise on Glucose Tolerance, Lipid Profile and Endothelial Function in Normal Weight Young Healthy Females. Front Physiol 2019; 10:1499. [PMID: 31920704 PMCID: PMC6931312 DOI: 10.3389/fphys.2019.01499] [Citation(s) in RCA: 17] [Impact Index Per Article: 3.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/19/2018] [Accepted: 11/25/2019] [Indexed: 01/07/2023] Open
Abstract
Low-carbohydrate-high-fat (LCHF) diets are efficient for weight loss, and are also used by healthy people to maintain bodyweight. The main aim of this study was to investigate the effect of 3-week energy-balanced LCHF-diet, with >75 percentage energy (E%) from fat, on glucose tolerance and lipid profile in normal weight, young, healthy women. The second aim of the study was to investigate if a bout of exercise would prevent any negative effect of LCHF-diet on glucose tolerance. Seventeen females participated, age 23.5 ± 0.5 years; body mass index 21.0 ± 0.4 kg/m2, with a mean dietary intake of 78 ± 1 E% fat, 19 ± 1 E% protein and 3 ± 0 E% carbohydrates. Measurements were performed at baseline and post-intervention. Fasting glucose decreased from 4.7 ± 0.1 to 4.4 mmol/L (p < 0.001) during the dietary intervention whereas fasting insulin was unaffected. Glucose area under the curve (AUC) and insulin AUC did not change during an OGTT after the intervention. Before the intervention, a bout of aerobic exercise reduced fasting glucose (4.4 ± 0.1 mmol/L, p < 0.001) and glucose AUC (739 ± 41 to 661 ± 25, p = 0.008) during OGTT the following morning. After the intervention, exercise did not reduce fasting glucose the following morning, and glucose AUC during an OGTT increased compared to the day before (789 ± 43 to 889 ± 40 mmol/L∙120min–1, p = 0.001). AUC for insulin was unaffected. The dietary intervention increased total cholesterol (p < 0.001), low-density lipoprotein (p ≤ 0.001), high-density lipoprotein (p = 0.011), triglycerides (p = 0.035), and free fatty acids (p = 0.021). In conclusion, 3-week LCHF-diet reduced fasting glucose, while glucose tolerance was unaffected. A bout of exercise post-intervention did not decrease AUC glucose as it did at baseline. Total cholesterol increased, mainly due to increments in low-density lipoprotein. LCHF-diets should be further evaluated and carefully considered for healthy individuals.
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Affiliation(s)
- Thorhildur Ditta Valsdottir
- Department of Medicine, Atlantis Medical University College, Oslo, Norway.,Department of Physical Performance, Norwegian School of Sport Sciences, Oslo, Norway
| | - Christine Henriksen
- Department of Nutrition, Institute of Basic Medical Sciences, Faculty of Medicine, University of Oslo, Oslo, Norway
| | - Nancy Odden
- Department of Nutrition, Atlantis Medical University College, Oslo, Norway
| | - Birgitte Nellemann
- Department of Physical Performance, Norwegian School of Sport Sciences, Oslo, Norway
| | - Per B Jeppesen
- Department of Clinical Medicine, Aarhus University, Aarhus, Denmark
| | - Jonny Hisdal
- Oslo Vascular Center, Department of Vascular Surgery, Oslo University Hospital, Oslo, Norway
| | - Ane C Westerberg
- Department of Nutrition, Atlantis Medical University College, Oslo, Norway.,Institute of Health Sciences, Kristiania University College, Oslo, Norway
| | - Jørgen Jensen
- Department of Physical Performance, Norwegian School of Sport Sciences, Oslo, Norway
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Moore JL, Travis SK, Lee ML, Stone MH. Making Weight: Maintaining Body Mass for Weight Class Barbell Athletes. Strength Cond J 2019. [DOI: 10.1519/ssc.0000000000000503] [Citation(s) in RCA: 7] [Impact Index Per Article: 1.4] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/08/2022]
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A Narrative Review on Female Physique Athletes: The Physiological and Psychological Implications of Weight Management Practices. Int J Sport Nutr Exerc Metab 2019; 29:682-689. [PMID: 31141414 DOI: 10.1123/ijsnem.2019-0037] [Citation(s) in RCA: 10] [Impact Index Per Article: 2.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/08/2019] [Revised: 03/28/2019] [Accepted: 04/14/2019] [Indexed: 11/18/2022]
Abstract
Physique competitions are events in which aesthetic appearance and posing ability are valued above physical performance. Female physique athletes are required to possess high lean body mass and extremely low fat mass in competition. As such, extended periods of reduced energy intake and intensive training regimens are used with acute weight loss practices at the end of the precompetition phase. This represents an increased risk for chronic low energy availability and associated symptoms of relative energy deficiency in sport, compromising both psychological and physiological health. Available literature suggests that a large proportion of female physique athletes report menstrual irregularities (e.g., amenorrhea and oligomenorrhea), which are unlikely to normalize immediately postcompetition. Furthermore, the tendency to reduce intakes of numerous essential micronutrients is prominent among those using restrictive eating patterns. Following competition, reduced resting metabolic rate, and hyperphagia, is also a concern for these female athletes, which can result in frequent weight cycling, distorted body image, and disordered eating/eating disorders. Overall, female physique athletes are an understudied population, and the need for more robust studies to detect low energy availability and associated health effects is warranted. This narrative review aims to define the natural female physique athlete, explore some of the physiological and psychological implications of weight management practices experienced by female physique athletes, and propose future research directions.
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Stecker RA, Harty PS, Jagim AR, Candow DG, Kerksick CM. Timing of ergogenic aids and micronutrients on muscle and exercise performance. J Int Soc Sports Nutr 2019; 16:37. [PMID: 31477133 PMCID: PMC6721335 DOI: 10.1186/s12970-019-0304-9] [Citation(s) in RCA: 14] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/13/2019] [Accepted: 08/21/2019] [Indexed: 11/10/2022] Open
Abstract
The timing of macronutrient ingestion in relation to exercise is a purported strategy to augment muscle accretion, muscle and athletic performance, and recovery. To date, the majority of macronutrient nutrient timing research has focused on carbohydrate and protein intake. However, emerging research suggests that the strategic ingestion of various ergogenic aids and micronutrients may also have beneficial effects. Therefore, the purpose of this narrative review is to critically evaluate and summarize the available literature examining the timing of ergogenic aids (caffeine, creatine, nitrates, sodium bicarbonate, beta-alanine) and micronutrients (iron, calcium) on muscle adaptations and exercise performance. In summary, preliminary data is available to indicate the timing of caffeine, nitrates, and creatine monohydrate may impact outcomes such as exercise performance, strength gains and other exercise training adaptations. Furthermore, data is available to suggest that timing the administration of beta-alanine and sodium bicarbonate may help to minimize known untoward adverse events while maintaining potential ergogenic outcomes. Finally, limited data indicates that timed ingestion of calcium and iron may help with the uptake and metabolism of these nutrients. While encouraging, much more research is needed to better understand how timed administration of these nutrients and others may impact performance, health, or other exercise training outcomes.
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Affiliation(s)
- Richard A. Stecker
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO 63301 USA
| | - Patrick S. Harty
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO 63301 USA
| | - Andrew R. Jagim
- Human Performance Lab, Sports Medicine, Mayo Clinic Health System, Onalaska, WI USA
| | - Darren G. Candow
- Faculty of Kinesiology and Health Studies, University of Regina, Regina, SK S4S 0A2 Canada
| | - Chad M. Kerksick
- Exercise and Performance Nutrition Laboratory, School of Health Sciences, Lindenwood University, St. Charles, MO 63301 USA
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Chappell AJ, Simper T, Helms E. Nutritional strategies of British professional and amateur natural bodybuilders during competition preparation. J Int Soc Sports Nutr 2019; 16:35. [PMID: 31438992 PMCID: PMC6704518 DOI: 10.1186/s12970-019-0302-y] [Citation(s) in RCA: 16] [Impact Index Per Article: 3.2] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/24/2019] [Accepted: 08/14/2019] [Indexed: 12/16/2022] Open
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. METHODS Forty-seven competitors (33 male (8 PRO, 25 amateur (AMA), 14 female (5 PRO, 9 AMA) participated in the study. All PROs were eligible to compete with the Drug Free Athletes Coalition (DFAC), and all AMAs were recruited from the British Natural Bodybuilding Federation (BNBF). Competitors in these organisations are subject to a polygraph and are drug tested in accordance with the World Anti-Doping Agency. We report the results of a cross-sectional study of drug free bodybuilders competing at BNBF qualifying events, and the DFAC and World Natural Bodybuilding Federation finals. Participants completed a 34-item questionnaire assessing dietary intake at three time points (start, middle and end) of competition preparation. Participants recorded their food intake over a 24-h period in grams and/or portions. Dietary intakes of PRO and AMA competitors were then compared. Repeated measures ANOVA was used to test if nutrient intake changed over time, and for associations with division. RESULTS Male PROs reported significantly (p < 0.05) more bodybuilding experience than AMAs (PRO: 12.3 +/- 9.2, AMA: 2.4 +/- 1.4 yrs). Male PROs lost less body mass per week (PRO: 0.5 +/- 0.1, AMA: 0.7 +/- 0.2%, p < 0.05), and reported more weeks dieting (PRO: 28.1 +/- 8.1, AMA: 21.0 +/- 9.4 wks, P = 0.06). Significant differences (p < 0.05) of carbohydrate and energy were also recorded, as well as a difference (p = 0.03) in the estimated energy deficit (EED), between male PRO (2.0 +/- 5.5 kcal) and AMA (- 3.4 +/- 5.5 kcal) competitors. CONCLUSIONS Longer diets and slower weight loss utilized by PROs likely contributed towards a lower EED compared to the AMAs. Slower weight loss may constitute an effective strategy for maintaining energy availability and muscle mass during an energy deficit. These findings require corroboration, but will interest bodybuilders and coaches.
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Affiliation(s)
- A J Chappell
- School of Pharmacy and Life Science, Robert Gordon University, Garthdee Road, Aberdeen, AB10 7AQ, UK.
- Sheffield Hallam University, Howard Street, Sheffield, S1 1WB, UK.
| | - T Simper
- Sheffield Hallam University, Howard Street, Sheffield, S1 1WB, UK
| | - E Helms
- Sports Performance Research Institue New Zealand, Auckland University of Technology, 17 Antares Place, Rosedale, Auckland, 0632, New Zealand
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Helms ER, Prnjak K, Linardon J. Towards a Sustainable Nutrition Paradigm in Physique Sport: A Narrative Review. Sports (Basel) 2019; 7:sports7070172. [PMID: 31315180 PMCID: PMC6681103 DOI: 10.3390/sports7070172] [Citation(s) in RCA: 17] [Impact Index Per Article: 3.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/06/2019] [Revised: 07/02/2019] [Accepted: 07/11/2019] [Indexed: 12/13/2022] Open
Abstract
Physique athletes strive for low body fat with high lean mass and have higher body image and eating disorder rates than the general population, and even other weightlifting populations. Whether athletes with a background or tendency to develop these issues are drawn to the sport, or whether it drives these higher incidences, is unknown. However, the biological drive of cyclical energy restriction may contribute to binge-eating behavior. Additionally, requisite monitoring, manipulation, comparison, and judgement of one's physique may contribute to body image concerns. Contest preparation necessitates manipulating body composition through energy restriction and increased expenditure, requiring dietary restraint and nutrition, exercise, and physique assessment. Thus, competitors are at mental health risk due to (1) pre-existing or predispositions to develop body image or eating disorders; (2) biological effects of energy restriction on eating psychology; and (3) dietary restraint attitudes and resultant physique, exercise, and nutrition monitoring behavior. In our narrative review we cover each factor, concluding with tentative best-practice recommendations, including dietary flexibility, slower weight loss, structured monitoring, gradual returns to offseason energy intakes, internal eating cues, appropriate offseason body compositions, and support from nutrition and mental health professionals. A mental health focus is a needed paradigm shift in bodybuilding nutrition practice and research.
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Affiliation(s)
- Eric R Helms
- Sports Performance Research Institute New Zealand (SPRINZ), Faculty of Health and Environmental Science, Auckland University of Technology, Private Bag 92006, Auckland 1142, New Zealand.
| | - Katarina Prnjak
- Sports Performance Research Institute New Zealand (SPRINZ), Faculty of Health and Environmental Science, Auckland University of Technology, Private Bag 92006, Auckland 1142, New Zealand
| | - Jake Linardon
- School of Psychology, Deakin University, 1 Gheringhap Street, Geelong, VIC 3220, Australia
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Tinsley GM, Trexler ET, Smith-Ryan AE, Paoli A, Graybeal AJ, Campbell BI, Schoenfeld BJ. Changes in Body Composition and Neuromuscular Performance Through Preparation, 2 Competitions, and a Recovery Period in an Experienced Female Physique Athlete. J Strength Cond Res 2019; 33:1823-1839. [PMID: 30036283 DOI: 10.1519/jsc.0000000000002758] [Citation(s) in RCA: 25] [Impact Index Per Article: 5.0] [Reference Citation Analysis] [Abstract] [MESH Headings] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/06/2023]
Abstract
Tinsley, GM, Trexler, ET, Smith-Ryan, AE, Paoli, A, Graybeal, AJ, Campbell, BI, and Schoenfeld, BJ. Changes in body composition and neuromuscular performance through preparation, two competitions, and a recovery period in an experienced female physique athlete. J Strength Cond Res 33(7): 1823-1839, 2019-This prospective case study evaluated an experienced female figure competitor during contest preparation, 2 competitions, and a recovery period. Twelve laboratory sessions were conducted over 8 months. At each visit, body composition was assessed by 4-compartment model, resting metabolic rate (RMR) by indirect calorimetry, and neuromuscular performance by peak force and rate of force development (RFD) on a mechanized squat device. Caloric intake ranged from 965 to 1,610 kcal·d (16.1-24.8 kcal·kg·BM; 18.2-31.1 kcal·kg·FFM), with varying macronutrient intakes (CHO: 0.3-4.8 g·kg; PRO: 1.7-3.0 g·kg; and FAT: 0.2-0.5 g·kg). Body fat was reduced from 20.3 to 12.2% before the first competition and declined to 11.6% before the second competition. Fat-free mass increased by 2.1% before the first competition and peaked at 4.6% above baseline in the recovery period. Resting metabolic rate decreased from 1,345 kcal·d at baseline to a low value of 1,119 kcal·d between competitions. By the end of recovery, RMR increased to 1,435 kcal·d. Concentric and eccentric peak forces declined by up to 19% before the first competition, experienced perturbations in the inter-competition and recovery periods, and remained 5-8% below baseline at study termination. Similarly, RFD decreased by up to 57% before the first competition, was partially recovered, but remained 39% lower than baseline at study termination. Despite favorable body composition changes, neuromuscular performance was impaired during and after the competitive season in an experienced female physique competitor.
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Affiliation(s)
- Grant M Tinsley
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, Texas
| | - Eric T Trexler
- Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, North Carolina
| | - Abbie E Smith-Ryan
- Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, North Carolina
| | - Antonio Paoli
- Department of Biomedical Sciences, University of Padova, Padova, Italy
| | - Austin J Graybeal
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, Texas
| | - Bill I Campbell
- College of Education, University of South Florida, Tampa, Florida
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Hołowko J, Michalczyk MM, Zając A, Czerwińska-Rogowska M, Ryterska K, Banaszczak M, Jakubczyk K, Stachowska E. Six Weeks of Calorie Restriction Improves Body Composition and Lipid Profile in Obese and Overweight Former Athletes. Nutrients 2019; 11:E1461. [PMID: 31252598 PMCID: PMC6683015 DOI: 10.3390/nu11071461] [Citation(s) in RCA: 25] [Impact Index Per Article: 5.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 06/04/2019] [Revised: 06/22/2019] [Accepted: 06/25/2019] [Indexed: 12/14/2022] Open
Abstract
OBJECTIVE The aim of the study was to compare the impact of 6 weeks of reducing daily caloric intake by 20% of total daily energy expenditure (TDEE)-CRI vs. reducing daily caloric intake by 30% of TDEE-CRII on body mass reduction and insulin metabolism in former athletes. METHODS 94 males aged 35.7 ± 5.3 years, height 180.5 ± 4.1 cm, and body mass 96.82 ± 6.2 kg were randomly assigned to the CRI (n = 49) or CRII (n = 45) group. Thirty-one participants (18 subjects from CRI and 13 from CRII) resigned from the study. The effects of both diets on the body composition variables (body mass-BM; body fat-BF; fat free mass-FFM; muscle mass-MM; total body water-TBW), lipid profile (total lipids-TL; total cholesterol-TCh; HDL cholesterol-HDL; LDL cholesterol-LDL; triglycerides-TG), and glucose control variables (glucose-GL, insulin-I, HOMA-IR, insulin-like growth factor-1-IGF-1, leptin and adiponectin) were measured. RESULTS After adhering to the CR I diet, significant differences were observed in FFM, MM and TG. After adhering to the CR II diet, significant differences were registered in tCh, TL and LDL. Both diets had a significant influence on leptin and adiponectin concentrations. Significant differences in FFM, MM, and tCh were observed between the CR I and CR II groups. At the end of the dietary intervention, significant differences in BF, FFM, MM and TBW were observed between the CR I and CR II groups. CONCLUSION The 6 weeks of CR II diet appeared to be more effective in reducing BF and lipid profile and proved to be especially suitable for subjects with high body fat content and an elevated level of lipoproteins and cholesterol. Both reductive diets were effective in improving the levels of leptin and adiponectin in obese former athletes.
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Affiliation(s)
- Joanna Hołowko
- Department of Biochemistry and Human Nutrition, Pomeranian Medical University, 71-460 Szczecin, Poland
| | | | - Adam Zając
- Department of Sport Nutrition, The Jerzy Kukuczka Academy of Physical Education in Katowice, 40-065 Katowice, Poland
| | - Maja Czerwińska-Rogowska
- Department of Biochemistry and Human Nutrition, Pomeranian Medical University, 71-460 Szczecin, Poland
| | - Karina Ryterska
- Department of Biochemistry and Human Nutrition, Pomeranian Medical University, 71-460 Szczecin, Poland
| | - Marcin Banaszczak
- Department of Biochemistry and Human Nutrition, Pomeranian Medical University, 71-460 Szczecin, Poland
| | - Karolina Jakubczyk
- Department of Biochemistry and Human Nutrition, Pomeranian Medical University, 71-460 Szczecin, Poland
| | - Ewa Stachowska
- Department of Biochemistry and Human Nutrition, Pomeranian Medical University, 71-460 Szczecin, Poland
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66
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Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review. Sports (Basel) 2019; 7:E154. [PMID: 31247944 PMCID: PMC6680710 DOI: 10.3390/sports7070154] [Citation(s) in RCA: 37] [Impact Index Per Article: 7.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/20/2019] [Revised: 06/21/2019] [Accepted: 06/24/2019] [Indexed: 01/26/2023] Open
Abstract
Many nutrition practices often used by bodybuilders lack scientific support and can be detrimental to health. Recommendations during the dieting phase are provided in the scientific literature, but little attention has been devoted to bodybuilders during the off-season phase. During the off-season phase, the goal is to increase muscle mass without adding unnecessary body fat. This review evaluated the scientific literature and provides nutrition and dietary supplement recommendations for natural bodybuilders during the off-season phase. 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. Advanced bodybuilders should be more conservative with the caloric surplus and weekly weight gain. 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. Fat should be consumed in moderate amounts (0.5-1.5 g/kg/day). Remaining calories should come from carbohydrates with focus on consuming sufficient amounts (≥3-5 g/kg/day) to support energy demands from resistance exercise. 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.
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Affiliation(s)
- Juma Iraki
- Iraki Nutrition AS, 2008 Fjerdingby, Norway.
| | | | | | - Eric Helms
- Sport Performance Research Institute New Zealand (SPRINZ) at AUT Millennium, Auckland University of Technology, Auckland 0632, New Zealand
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Balestrino M, Adriano E. Beyond sports: Efficacy and safety of creatine supplementation in pathological or paraphysiological conditions of brain and muscle. Med Res Rev 2019; 39:2427-2459. [PMID: 31012130 DOI: 10.1002/med.21590] [Citation(s) in RCA: 40] [Impact Index Per Article: 8.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/04/2018] [Revised: 03/26/2019] [Accepted: 04/02/2019] [Indexed: 01/16/2023]
Abstract
Creatine is pivotal in energy metabolism of muscle and brain cells, both in physiological and in pathological conditions. Additionally, creatine facilitates the differentiation of muscle and neuronal cells. Evidence of effectiveness of creatine supplementation in improving several clinical conditions is now substantial, and we review it in this paper. In hereditary diseases where its synthesis is impaired, creatine has a disease-modifying capacity, especially when started soon after birth. Strong evidence, including a Cochrane meta-analysis, shows that it improves muscular strength and general well-being in muscular dystrophies. Significant evidence exists also of its effectiveness in secondary prevention of statin myopathy and of treatment-resistant depression in women. Vegetarians and vegans do not consume any dietary creatine and must synthesize all they need, spending most of their methylation capacity. Nevertheless, they have a lower muscular concentration of creatine. Creatine supplementation has proved effective in increasing muscular and neuropsychological performance in vegetarians or vegans and should, therefore, be recommended especially in those of them who are athletes, heavy-duty laborers or who undergo intense mental effort. Convincing evidence also exists of creatine effectiveness in muscular atrophy and sarcopenia in the elderly, and in brain energy shortage (mental fatigue, sleep deprivation, environmental hypoxia as in mountain climbing, and advanced age). Furthermore, we review more randomized, placebo-controlled trials showing that creatine supplementation is safe up to 20 g/d, with a possible caveat only in people with kidney disease. We trust that the evidence we review will be translated into clinical practice and will spur more research on these subjects.
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Affiliation(s)
- Maurizio Balestrino
- Dipartimento di Neuroscienze, Riabilitazione, Oftalmologia, Genetica e Scienze Materno-Infantili (DINOGMI), University of Genova, Genova, Italy.,Clinica Neurologica, IRCCS Ospedale Policlinico San Martino, Genova, Italy
| | - Enrico Adriano
- Dipartimento di Neuroscienze, Riabilitazione, Oftalmologia, Genetica e Scienze Materno-Infantili (DINOGMI), University of Genova, Genova, Italy
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Tinsley GM, Graybeal AJ, Moore ML. Resting metabolic rate in muscular physique athletes: validity of existing methods and development of new prediction equations. Appl Physiol Nutr Metab 2019; 44:397-406. [DOI: 10.1139/apnm-2018-0412] [Citation(s) in RCA: 9] [Impact Index Per Article: 1.8] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
Estimation of resting metabolic rate (RMR) is an important step for prescribing an individual’s energy intake. The purpose of this study was to evaluate the validity of portable indirect calorimeters and RMR prediction equations in muscular physique athletes. Twenty-seven males (n = 17; body mass index (BMI): 28.8 ± 2.0 kg/m2; body fat: 12.5% ± 2.7%) and females (n = 10; BMI: 22.8 ± 1.6 kg/m2; body fat: 19.2% ± 3.4%) were evaluated. The reference RMR value was obtained from the ParvoMedics TrueOne 2400 indirect calorimeter, and the Cosmed Fitmate and Breezing Metabolism Tracker provided additional RMR estimates. Existing RMR prediction equations based on body weight (BW) or dual-energy X-ray absorptiometry fat-free mass (FFM) were also evaluated. Errors in RMR estimates were assessed using validity statistics, including t tests with Bonferroni correction, linear regression, and calculation of the standard error of the estimate, total error, and 95% limits of agreement. Additionally, new prediction equations based on BW (RMR (kcal/day) = 24.8 × BW (kg) + 10) and FFM (RMR (kcal/day) = 25.9 × FFM (kg) + 284) were developed using stepwise linear regression and evaluated using leave-one-out cross-validation. Nearly all existing BW- and FFM-based prediction equations, as well as the Breezing Tracker, did not exhibit acceptable validity and typically underestimated RMR. The ten Haaf and Weijs (PLoS ONE, 9: e1084602014 (2014)) and Cunningham (1980) (Am. J. Clin. Nutr. 33: 2372–2374 (1980)) FFM-based equations may produce acceptable RMR estimates, although the Cosmed Fitmate and newly developed BW- and FFM-based equations may be most suitable for RMR estimation in male and female physique athletes. Future research should provide additional external cross-validation of the newly developed equations to refine the ability to predict RMR in physique athletes.
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Affiliation(s)
- Grant M. Tinsley
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX 79424, USA
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX 79424, USA
| | - Austin J. Graybeal
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX 79424, USA
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX 79424, USA
| | - M. Lane Moore
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX 79424, USA
- Department of Kinesiology & Sport Management, Texas Tech University, Lubbock, TX 79424, USA
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Sánchez-Oliver AJ, Grimaldi-Puyana M, Domínguez R. Evaluation and Behavior of Spanish Bodybuilders: Doping and Sports Supplements. Biomolecules 2019; 9:biom9040122. [PMID: 30925786 PMCID: PMC6523090 DOI: 10.3390/biom9040122] [Citation(s) in RCA: 24] [Impact Index Per Article: 4.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/04/2019] [Revised: 03/26/2019] [Accepted: 03/27/2019] [Indexed: 01/04/2023] Open
Abstract
The use of doping agents has these days become a public health problem, as it also affects young and non-competitive amateurs in different sports. To prepare for competition, bodybuilders perform aggressive dietary protocols, so, bodybuilders frequently consume nutritional supplements (NS) and banned substances in large dosages. Thus, the aim of this study is to analyze the prevalence of banned substances consumption and NS intake in competitive level bodybuilders. A total of 48 bodybuilders (44 males and 4 females) completed a validated online questionnaire on NS consumption. The quantitative data was presented as a mean (M) ± standard deviation (SD), as well as having minimum and maximum values. The categorical variables were expressed using frequencies and percentages. 83.3% of the participants declared that they had consumed or would consume banned substances, the most consumed being anabolic steroids (72.9%). One hundred percent of those sampled use NS. Whey protein (96%), branched-chain amino acids (BCAA) (94%), creatine (85%) and vitamin complexes (83%) were the most consumed, however, there is a low consumption of certain NS which could also increase athletic performance.
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Affiliation(s)
| | - Moisés Grimaldi-Puyana
- Department of Physical Education and Sports, Faculty of Educational Sciences, University of Seville, 41013 Seville, Spain.
| | - Raúl Domínguez
- Faculty of Health Sciences of Universidad Isabel I, Universidad Isabel I, 09004 Burgos, Spain.
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Common Ingredient Profiles of Multi-Ingredient Pre-Workout Supplements. Nutrients 2019; 11:nu11020254. [PMID: 30678328 PMCID: PMC6413194 DOI: 10.3390/nu11020254] [Citation(s) in RCA: 47] [Impact Index Per Article: 9.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/02/2019] [Revised: 01/16/2019] [Accepted: 01/21/2019] [Indexed: 01/08/2023] Open
Abstract
Multi-ingredient pre-workout supplements are a popular class of dietary supplements which are purported to improve exercise performance. However, the composition of these products varies substantially between formulations, thus making comparisons challenging. Therefore, the purpose of this study was to identify a common ingredient profile of top-selling pre-workout supplements and to compare ingredient dosages to established efficacious values. The top 100 commercially available pre-workout products were analyzed for listed ingredients and amounts, if available, from the supplement facts panel. The mean ± SD number of ingredients per supplement (n = 100) was 18.4 ± 9.7 with 8.1 ± 9.9 of these ingredients included in a proprietary blend at undisclosed quantities. Relative prevalence and average amounts of the top ingredients amounted to: Beta-alanine (87%; 2.0 ± 0.8 g), Caffeine (86%; 254.0 ± 79.5 mg), Citrulline (71%; 4.0 ± 2.5 g), Tyrosine (63%; 348.0 ± 305.7 mg), Taurine (51%; 1.3 ± 0.6 g), and Creatine (49%; 2.1 ± 1.0 g). Nearly half (44.3%) of all ingredients were included as part of a proprietary blend with undisclosed amounts of each ingredient. The average amount of beta-alanine per serving size was below the recommended efficacious dose. The average caffeine content was near the low end for an effective relative dose for a 70 kg individual (3–6 mg·kg−1 of bodyweight).
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71
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Vargas S, Petro JL, Romance R, Bonilla DA, Florido MÁ, Kreider RB, Schoenfeld BJ, Benítez-Porres J. Comparison of changes in lean body mass with a strength- versus muscle endurance-based resistance training program. Eur J Appl Physiol 2019; 119:933-940. [DOI: 10.1007/s00421-019-04082-0] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.2] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 10/11/2018] [Accepted: 01/17/2019] [Indexed: 11/30/2022]
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72
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Peos JJ, Norton LE, Helms ER, Galpin AJ, Fournier P. Intermittent Dieting: Theoretical Considerations for the Athlete. Sports (Basel) 2019; 7:sports7010022. [PMID: 30654501 PMCID: PMC6359485 DOI: 10.3390/sports7010022] [Citation(s) in RCA: 15] [Impact Index Per Article: 3.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/11/2018] [Revised: 01/05/2019] [Accepted: 01/11/2019] [Indexed: 12/28/2022] Open
Abstract
Athletes utilise numerous strategies to reduce body weight or body fat prior to competition. The traditional approach requires continuous energy restriction (CER) for the entire weight loss phase (typically days to weeks). However, there is some suggestion that intermittent energy restriction (IER), which involves alternating periods of energy restriction with periods of greater energy intake (referred to as ‘refeeds’ or ‘diet breaks’) may result in superior weight loss outcomes than CER. This may be due to refeed periods causing transitory restoration of energy balance. Some studies indicate that intermittent periods of energy balance during energy restriction attenuate some of the adaptive responses that resist the continuation of weight and fat loss. While IER—like CER—is known to effectively reduce body fat in non-athletes, evidence for effectiveness of IER in athletic populations is lacking. This review provides theoretical considerations for successful body composition adjustment using IER, with discussion of how the limited existing evidence can be cautiously applied in athlete practice.
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Affiliation(s)
- Jackson James Peos
- The University of Western Australia (UWA), The School of Human Sciences, Crawley Campus, WA 6009, USA.
| | | | - Eric Russell Helms
- Auckland University of Technology, Sports Performance Institute New Zealand (SPRINZ) at AUT Millennium, Auckland 0632, New Zealand.
| | - Andrew Jacob Galpin
- California State University, Biochemistry and Molecular Exercise Physiology Laboratory, Centre for Sport Performance, Fullerton, CA 92831, USA.
| | - Paul Fournier
- The University of Western Australia (UWA), The School of Human Sciences, Crawley Campus, WA 6009, USA.
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73
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Chaba L, d'Arripe-Longueville F, Lentillon-Kaestner V, Scoffier-Mériaux S. Drive for muscularity behaviors in male bodybuilders: a trans-contextual model of motivation. J Eat Disord 2019; 7:44. [PMID: 31893121 PMCID: PMC6937858 DOI: 10.1186/s40337-019-0274-y] [Citation(s) in RCA: 5] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Submit a Manuscript] [Subscribe] [Scholar Register] [Received: 07/17/2019] [Accepted: 11/19/2019] [Indexed: 11/10/2022] Open
Abstract
BACKGROUND The drive for muscularity behaviors are very common in male athletes, especially in male bodybuilders. Studies have related drive for muscularity behaviors to body dissatisfaction, eating disorders and muscle dysmorphia. METHODS This study applied the trans-contextual model of motivation to the drive for muscularity behaviors of male bodybuilders at risk of developing muscle dysmorphia. The relationships between self-determination theory constructs and drive for muscularity behaviors, via the theory of planned behavior variables (i.e., attitude, subjective norm, perceived behavioral control, and intention) were examined. A total of 175 Swiss male bodybuilders (M age = 27.34; SD age = 7.53) completed measures on motivation for sport, theory of planned behavior variables, and drive for muscularity behaviors. They practiced bodybuilding from three to 24 h per week (Mhours per week = 6.59; SDhours per week = 3.45) and had done so for 7.19 years on average (SDnumber of years = 6.91). Using bootstrapped maximum likelihood estimation with the AMOS 7.0 program, a series of confirmatory factor analyses was performed on each subscale and a series of path analyses was performed to determine the final model. RESULTS The fit indices of the final model were satisfactory: χ2 (11) = 13.81; p = .244; TLI = .98; CFI = .99; RMSEA = .04. The model explained 29% of the variance of drive for muscularity behaviors. The final path analysis supported the motivational sequence, with autonomous motivation for sport showing a positive, significant and indirect association with the drive for muscularity behaviors via perceived behavioral control and intention to gain muscle mass, and controlled motivation for sport showing a positive association with the drive for muscularity behaviors both directly and via attitude and intention to gain muscle mass. CONCLUSIONS It was concluded that the trans-contextual model of motivation applies only partially to the drive for muscularity behaviors in male bodybuilders. PERSPECTIVE The motivational mechanisms explaining the development of drive for muscularity behaviors might be better understood through complementary analyses of motivational profiles. Such investigations would guide the design of programs to lower the risks associated with these behaviors.
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Affiliation(s)
- Lisa Chaba
- University of Teacher Education of the State of Vaud, (HEP-VD), Avenue de Cour 25, 1014 Lausanne, Switzerland.,Université Côte d'Azur, LAMHESS, Nice, France
| | | | - Vanessa Lentillon-Kaestner
- University of Teacher Education of the State of Vaud, (HEP-VD), Avenue de Cour 25, 1014 Lausanne, Switzerland
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Roberts J, Zinchenko A, Mahbubani K, Johnstone J, Smith L, Merzbach V, Blacutt M, Banderas O, Villasenor L, Vårvik FT, Henselmans M. Satiating Effect of High Protein Diets on Resistance-Trained Subjects in Energy Deficit. Nutrients 2018; 11:nu11010056. [PMID: 30597865 PMCID: PMC6356668 DOI: 10.3390/nu11010056] [Citation(s) in RCA: 4] [Impact Index Per Article: 0.7] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/30/2018] [Revised: 12/14/2018] [Accepted: 12/26/2018] [Indexed: 11/16/2022] Open
Abstract
Short-term energy deficit strategies are practiced by weight class and physique athletes, often involving high protein intakes to maximize satiety and maintain lean mass despite a paucity of research. This study compared the satiating effect of two protein diets on resistance-trained individuals during short-term energy deficit. Following ethical approval, 16 participants (age: 28 ± 2 years; height: 1.72 ± 0.03 m; body-mass: 88.83 ± 5.54 kg; body-fat: 21.85 ± 1.82%) were randomly assigned to 7-days moderate (PROMOD: 1.8 g·kg-1·d-1) or high protein (PROHIGH: 2.9 g·kg-1·d-1) matched calorie-deficit diets in a cross-over design. Daily satiety responses were recorded throughout interventions. Pre-post diet, plasma ghrelin and peptide tyrosine tyrosine (PYY), and satiety ratings were assessed in response to a protein-rich meal. Only perceived satisfaction was significantly greater following PROHIGH (67.29 ± 4.28 v 58.96 ± 4.51 mm, p = 0.04). Perceived cravings increased following PROMOD only (46.25 ± 4.96 to 57.60 ± 4.41 mm, p = 0.01). Absolute ghrelin concentration significantly reduced post-meal following PROMOD (972.8 ± 130.4 to 613.6 ± 114.3 pg·mL-1; p = 0.003), remaining lower than PROHIGH at 2 h (-0.40 ± 0.06 v -0.26 ± 0.06 pg·mL-1 normalized relative change; p = 0.015). Absolute PYY concentration increased to a similar extent post-meal (PROMOD: 84.9 ± 8.9 to 147.1 ± 11.9 pg·mL-1, PROHIGH: 100.6 ± 9.5 to 143.3 ± 12.0 pg·mL-1; p < 0.001), but expressed as relative change difference was significantly greater for PROMOD at 2 h (+0.39 ± 0.20 pg·mL-1 v -0.28 ± 0.12 pg·mL-1; p = 0.001). Perceived hunger, fullness and satisfaction post-meal were comparable between diets (p > 0.05). However, desire to eat remained significantly blunted for PROMOD (p = 0.048). PROHIGH does not confer additional satiating benefits in resistance-trained individuals during short-term energy deficit. Ghrelin and PYY responses to a test-meal support the contention that satiety was maintained following PROMOD, although athletes experiencing negative symptoms (i.e., cravings) may benefit from protein-rich meals as opposed to over-consumption of protein.
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Affiliation(s)
- Justin Roberts
- School of Psychology and Sport Science, Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge CB1 1PT, UK.
| | - Anastasia Zinchenko
- Department of Biochemistry, Kings College, University of Cambridge, Kings Parade, Cambridge CB2 1ST, UK.
- International Scientific Research Foundation for Fitness and Nutrition, 1073 LC Amsterdam, The Netherlands.
| | | | - James Johnstone
- School of Psychology and Sport Science, Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge CB1 1PT, UK.
| | - Lee Smith
- School of Psychology and Sport Science, Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge CB1 1PT, UK.
| | - Viviane Merzbach
- School of Psychology and Sport Science, Cambridge Centre for Sport and Exercise Sciences, Anglia Ruskin University, East Road, Cambridge CB1 1PT, UK.
| | - Miguel Blacutt
- International Scientific Research Foundation for Fitness and Nutrition, 1073 LC Amsterdam, The Netherlands.
| | - Oscar Banderas
- International Scientific Research Foundation for Fitness and Nutrition, 1073 LC Amsterdam, The Netherlands.
| | - Luis Villasenor
- International Scientific Research Foundation for Fitness and Nutrition, 1073 LC Amsterdam, The Netherlands.
| | - Fredrik T Vårvik
- International Scientific Research Foundation for Fitness and Nutrition, 1073 LC Amsterdam, The Netherlands.
| | - Menno Henselmans
- International Scientific Research Foundation for Fitness and Nutrition, 1073 LC Amsterdam, The Netherlands.
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Heidet M, Abdel Wahab A, Ebadi V, Cogne Y, Chollet-Xemard C, Khellaf M. Severe Hypoglycemia Due to Cryptic Insulin Use in a Bodybuilder. J Emerg Med 2018; 56:279-281. [PMID: 30527564 DOI: 10.1016/j.jemermed.2018.10.030] [Citation(s) in RCA: 5] [Impact Index Per Article: 0.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 05/13/2018] [Revised: 10/19/2018] [Accepted: 10/25/2018] [Indexed: 02/05/2023]
Abstract
BACKGROUND Bodybuilding is a demanding sport, which requires high-volume, high-resistance weight training and augmented nutritional intake, toward an increase of overall body muscle mass accompanied by an overall decrease of body fat percentage and mass. Among bodybuilders, the use of various legal and illegal supplements is common. These supplements may be naturally occurring or man-made. CASE REPORT We discuss the case of a 30-year-old male bodybuilder presenting with coma due to severe hypoglycemia from unknown cause, necessitating iterative glucose infusions, which was subsequently found to be related to cryptic insulin injections. WHY SHOULD AN EMERGENCY PHYSICIAN BE AWARE OF THIS?: In strength athletes, especially amateurs, the recourse to performance-enhancement drugs (e.g., insulin) is frequent. Beyond the specificity of care required for surreptitious insulin intoxication, emergency physicians should be alert to the possibility that exogenous insulin has been injected for use as an ergogenic aid by bodybuilders and others seeking to increase their body muscle mass when they encounter a patient with a decreased level of consciousness and treatment-refractory hypoglycemia. Moreover, in case of suspicion of such intoxication, the use of other illegal supplements should be screened, due to potentially associated risks of complication.
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Affiliation(s)
- Matthieu Heidet
- Assistance Publique-Hôpitaux de Paris, Hôpitaux Universitaires Henri Mondor, Créteil, France; Université Paris-Est Créteil, Créteil, France
| | - Abdel Abdel Wahab
- Assistance Publique-Hôpitaux de Paris, Hôpitaux Universitaires Henri Mondor, Créteil, France
| | - Vahid Ebadi
- Assistance Publique-Hôpitaux de Paris, Hôpitaux Universitaires Henri Mondor, Service d'Accueil des Urgences, Créteil, France
| | - Yann Cogne
- Assistance Publique-Hôpitaux de Paris, Hôpitaux Universitaires Henri Mondor, Créteil, France; Assistance Publique-Hôpitaux de Paris, Hôpitaux Universitaires Henri Mondor, Service d'Accueil des Urgences, Créteil, France
| | | | - Mehdi Khellaf
- Assistance Publique-Hôpitaux de Paris, Hôpitaux Universitaires Henri Mondor, Service d'Accueil des Urgences, Créteil, France; Université Paris-Est Créteil, Institut National de la Santé et de la Recherche Médicale U955, Créteil, France
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76
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Chappell AJ, Simper TN. Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders. Sports (Basel) 2018; 6:sports6040126. [PMID: 30352979 PMCID: PMC6315482 DOI: 10.3390/sports6040126] [Citation(s) in RCA: 16] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/21/2018] [Revised: 10/11/2018] [Accepted: 10/22/2018] [Indexed: 01/09/2023] Open
Abstract
Bodybuilders utilize peaking strategies in a bid to fine-tune their aesthetics for competition day. The most prevalent peaking strategies utilized by natural bodybuilders are unreported in the current literature. Eighty-one (M-59, F-22) natural bodybuilders were recruited from competitions during the 2016 and 2017 British Natural Bodybuilder Federation seasons. Competitors completed a 34-item questionnaire designed to investigate peaking and contest day strategies. The questionnaire listed commonly utilized peaking strategies and provided additional space for qualitative information. Analysis of the data indicated that carbohydrate (CHO), water, and sodium manipulation were the most commonly utilized peaking strategies. The consumption of high glycemic index CHO was the most common competition day strategy. Only 6.2% of competitors reported following their regular diet the week prior to competition. The CHO manipulation strategies followed were similar to classical CHO loading, whereby bodybuilders attempt to maximize muscle glycogen concentrations. Furthermore, bodybuilders attempted to remove superfluous water by exploiting the diuretic/polyuria effect associated with water loading/restriction. The potentially deleterious effects of peaking on bodybuilders' health is considered and the efficacy of these strategies to enhance appearance is discussed. The findings of the present investigation are likely to be of interest to bodybuilders and their coaches.
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Affiliation(s)
- Andrew J Chappell
- Food and Nutrition Group, Sheffield School of Business, Sheffield Hallam University, Howard St. Sheffield S1 1WB, UK.
| | - Trevor N Simper
- Food and Nutrition Group, Sheffield School of Business, Sheffield Hallam University, Howard St. Sheffield S1 1WB, UK.
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77
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Peos JJ, Helms ER, Fournier PA, Sainsbury A. Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat free mass retention in adult athletes: protocol for a randomised controlled trial-the ICECAP trial (Intermittent versus Continuous Energy restriction Compared in an Athlete Population). BMJ Open Sport Exerc Med 2018; 4:e000423. [PMID: 30364484 PMCID: PMC6196972 DOI: 10.1136/bmjsem-2018-000423] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Accepted: 08/31/2018] [Indexed: 01/20/2023] Open
Abstract
Introduction Reducing fat mass (FM) while retaining fat free mass (FFM) is a common goal of athletes. Evidence suggests that some-but not all-forms of intermittent energy restriction (IER) may be superior to the conventional method of continuous energy restriction (CER) for people with excess body fat that are sedentary, by reducing some of the adaptive responses to ER. However, it is yet to be established whether this dietary approach is effective for athletes. Methods and analysis A single-blind, parallel group, randomised controlled trial with a 1:1 allocation ratio is proposed. Sixty healthy athletes aged ≥18 years will be recruited from local sporting facilities and randomised to an intervention of either moderate CER (mCER) or moderate IER (mIER). Both interventions will consist of 12 weeks of moderate ER, plus 3 weeks in energy balance (EB). The mCER intervention will entail 12 weeks of continuous moderate ER, followed by 3 weeks in EB. The mIER intervention will entail 12 weeks of moderate ER, administered as 4×3 week blocks of moderate ER, interspersed with 3×1 week blocks of EB. The co-primary outcomes are changes in FM and FFM after 12 weeks of moderate ER. Secondary outcomes will be changes in FM and FFM at 15 weeks after intervention commencement, as well as muscle performance, physical activity, sleep quality, changes in resting energy expenditure, subjective drive to eat, circulating concentrations of appetite-regulating hormones, mood states and diet acceptability. Trial registration ACTRN12618000638235p.
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Affiliation(s)
- Jackson J Peos
- School of Human Sciences, The University of Western Australia (UWA), Crawley, Western Australia, Australia
| | - Eric R Helms
- Sports Performance Institute New Zealand (SPRINZ), Auckland University of Technology, at AUT Millennium, Auckland, New Zealand
| | - Paul A Fournier
- School of Human Sciences, The University of Western Australia (UWA), Crawley, Western Australia, Australia
| | - Amanda Sainsbury
- The Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders, The University of Sydney, Sydney, New South Wales, Australia
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78
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Cholewa JM, Newmire DE, Zanchi NE. Carbohydrate restriction: Friend or foe of resistance-based exercise performance? Nutrition 2018; 60:136-146. [PMID: 30586657 DOI: 10.1016/j.nut.2018.09.026] [Citation(s) in RCA: 16] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/25/2018] [Accepted: 09/29/2018] [Indexed: 12/17/2022]
Abstract
It is commonly accepted that adequate carbohydrate availability is necessary for optimal endurance performance. However, for strength- and physique-based athletes, sports nutrition research and recommendations have focused on protein ingestion, with far less attention given to carbohydrates. Varying resistance exercise protocols, such as differences in intensity, volume, and intraset rest prescriptions between strength-training and physique-training goals elicit different metabolic responses, which may necessitate different carbohydrate needs. The results of several acute and chronic training studies suggest that although severe carbohydrate restriction may not impair strength adaptations during a resistance training program, consuming an adequate amount of carbohydrate in the days leading up to testing may enhance maximal strength and strength-endurance performance. Although several molecular studies demonstrate no additive increases in postexercise mammalian target of rapamycin 1 phosphorylation with carbohydrate and protein compared with protein ingestion alone, the effects of chronic resistance training with carbohydrate restriction on muscle hypertrophy are conflicting and require further research to determine a minimal carbohydrate threshold necessary to optimize muscle hypertrophy. This review summarizes the current knowledge regarding carbohydrate availability and resistance training outcomes and poses new research questions that will better help guide carbohydrate recommendations for strength and physique athletes. In addition, given that success in physique sports is based on subjective appearance, and not objective physical performance, we also review the effects of subchronic carbohydrate ingestion during contest preparation on aesthetic appearance.
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Affiliation(s)
- Jason M Cholewa
- Department of Kinesiology, Coastal Carolina University, Conway, South Carolina, USA.
| | - Daniel E Newmire
- Department of Kinesiology and Military Science, University of Texas A&M, Corpus Christi, Texas, USA
| | - Nelo Eidy Zanchi
- Department of Physical Education, Federal University of Maranhão, São Luís, Brazil; Laboratory of Cellular and Molecular Biology of Skeletal Muscle (LABCEMME), São Luís, Brazil
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79
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de Moraes WMAM, de Moura FC, da Costa Moraes TC, Oliveira de Sousa LG, Dos Santos Rosa T, Schoenfeld BJ, Machado Maia FM, Prestes J. Oxidative stress, inflammation, psychological status, and severity of respiratory infections are negatively affected during the pre-contest period in amateur bodybuilders. Appl Physiol Nutr Metab 2018; 44:468-476. [PMID: 30248274 DOI: 10.1139/apnm-2018-0430] [Citation(s) in RCA: 8] [Impact Index Per Article: 1.3] [Reference Citation Analysis] [Abstract] [Key Words] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/22/2022]
Abstract
We examined whether off-season (OffS) and pre-contest (PreC) periods affect blood oxidative stress, inflammatory, immunological, and psychological markers in 20 bodybuilders. The athletes recorded their food intake (3-day record), physical activities, mood states (Profile of Mood States, POMS), recovery-stress (Recovery-Stress Questionnaire for Athletes, RESTQ-Sport), and upper respiratory symptoms (Wisconsin Upper Respiratory Symptom Survey, WURSS-21), and blood was obtained for biochemical analysis. Almost all athletes were in positive energy balance during OffS, while bodybuilders presented markedly restricted energy intake (∼45%) leading to loss of weight (-9%) and fat mass (-45%) with preservation of fat-free mass in PreC. Protein intake was high during both periods, while lipid and carbohydrate intakes were reduced ∼50% in PreC. Almost all athletes consumed 100% of the Recommended Dietary Allowance (RDA) for micronutrients in OffS, while 45% and 75% of the athletes had intakes below the RDA for vitamins A and E in PreC. Oxidative damage to lipids (thiobarbituric acid reactive substances, TBARS), protein carbonyls, and the TBARS/total antioxidant capacity ratio increased in PreC (32%, 27%, 60%), as did plasma tumor necrosis factor α (4-fold) and WURSS-21 scores (25%). There were no significant changes in serum catalase, glutathione reductase, and superoxide dismutase activities nor in interleukin 1β and immunoglobulins. In PreC, POMS showed negative changes in vigor (-20%), fatigue (23%), and total mood disturbance (35%), and RESTQ-Sport showed alterations for general and sport stress (34% and 50%, respectively) and sport recovery (-23%). Thus, PreC negatively affects nutrient intake, which may worsen oxidative stress, inflammation, psychological status, and the severity of respiratory infections in bodybuilders.
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Affiliation(s)
| | - Felipe Carmo de Moura
- b Postgraduate Program in Biotechnology, Ceara Federal University, Ceara 60020-181, Brazil
| | | | - Luís Gustavo Oliveira de Sousa
- d Department of Physiology and Biophysics, Institute of Biomedical Sciences, University of São Paulo, São Paulo 05508-900, Brazil
| | - Thiago Dos Santos Rosa
- a Postgraduate Program on Physical Education, Catholic University of Brasilia, Brasília, Federal District 71966-700, Brazil
| | - Brad J Schoenfeld
- e Department of Health Sciences, CUNY Lehman College, Bronx, NY 10468, USA
| | | | - Jonato Prestes
- a Postgraduate Program on Physical Education, Catholic University of Brasilia, Brasília, Federal District 71966-700, Brazil
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80
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A Comparison of the Nutrient Intakes of Macronutrient-Based Dieting and Strict Dieting Bodybuilders. Int J Sport Nutr Exerc Metab 2018; 28:502-508. [PMID: 29140151 DOI: 10.1123/ijsnem.2017-0323] [Citation(s) in RCA: 6] [Impact Index Per Article: 1.0] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
Abstract
The purpose of this study was to provide a descriptive assessment of the nutritional habits of competitive bodybuilders and compare the nutrient intakes of macronutrient-based dieting and strict dieting individuals. Data from 41 subjects (30 males and 11 females) were used in analyses. Participants completed a comprehensive food frequency questionnaire, and diets were analyzed using a computer system. Males consumed an average of 2,577.2 kcal (SD = 955.1), with an average fat intake of 83.6 g (SD = 41.3), an average carbohydrate intake of 323.3 g (SD = 105.2), and an average protein intake of 163.4 g (SD = 70.4). There were no significant differences between male macronutrient-based dieting and strict dieting bodybuilders when mean intakes were compared for all nutrients, including the macronutrients, selected vitamins and minerals, dietary fiber, added sugars, and saturated fat. Females in this study consumed an average of 1,794 kcal (SD = 453.1), with an average fat intake of 58.3 g (SD = 23.1), a mean carbohydrate intake of 217.8 g (SD = 85.9), and an average protein intake of 103.8 g (SD = 35.7). For females, macronutrient-based dieters consumed significantly greater amounts of several nutrients, including protein, vitamin E, vitamin K, and vitamin C. Over half of individuals from all groups consumed less than the recommended amounts of several of the micronutrients. Based on this information, it is recommended that competitive bodybuilders should be advised to take their micronutrition into greater consideration.
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81
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Negative Consequences of Low Energy Availability in Natural Male Bodybuilding: A Review. Int J Sport Nutr Exerc Metab 2018; 28:385-402. [PMID: 28530498 DOI: 10.1123/ijsnem.2016-0332] [Citation(s) in RCA: 39] [Impact Index Per Article: 6.5] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
Abstract
Energy availability (EA) is a scientific concept describing how much energy is available for basic metabolic functions such as reproduction, immunity, and skeletal homeostasis. Carefully controlled studies on women have shown pathological effects of EA < 30 kcal/kg fat-free mass (FFM), and this state has been labeled low EA (LEA). Bodybuilding is a sport in which athletes compete to show muscular definition, symmetry, and low body fat (BF). The process of contest preparation in bodybuilding includes months of underfeeding, thus increasing the risk of LEA and its negative health consequences. As no well-controlled studies have been conducted in natural male bodybuilders on effects of LEA, the aim of this review was to summarize what can be extrapolated from previous relevant research findings in which EA can be calculated. The reviewed literature indicates that a prolonged EA < 25 kcal/kg FFM results in muscle loss, hormonal imbalances, psychological problems, and negatively affects the cardiovascular system when approaching the lower limits of BF (∼4%-5%) among males. Case studies on natural male bodybuilders who prepare for contest show muscle loss (>40% of total weight loss) with EA < 20 kcal/kg FFM, and in the study with the lowest observed BF (∼4 kg), major mood disturbance and hormonal imbalances co-occurred. Studies also underline the problem of BF overshoot during refeeding after extremes of LEA among males. A more tempered approach (EA > 25 kcal/kg FFM) might result in less muscle loss among natural male bodybuilders who prepare for contest, but more research is needed.
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82
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Mitchell L, Slater G, Hackett D, Johnson N, O'connor H. Physiological implications of preparing for a natural male bodybuilding competition. Eur J Sport Sci 2018; 18:619-629. [PMID: 29490578 DOI: 10.1080/17461391.2018.1444095] [Citation(s) in RCA: 17] [Impact Index Per Article: 2.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/15/2023]
Abstract
This study aimed to describe the body composition and physiological changes which take place during the in-season and recovery periods of a group of natural bodybuilders. Natural male bodybuilders (n = 9) were assessed 16 (PRE16), 8 (PRE8), and 1 (PRE1) week(s) before, and 4 (POST4) weeks after a bodybuilding competition. Assessments included body composition, resting metabolic rate (RMR), serum hormones, and 7-day weighed food and training diaries. Change in parameters was assessed using repeated-measures analysis of variance. Dietary protein intake remained high throughout the study period (2.8-3.1 g kg-1 d-1). Fat mass (FM) was significantly reduced from PRE16 to PRE1 (8.8 ± 3.1 vs. 5.3 ± 2.4 kg, P < .01). There was a small decrease in lean mass (LM) from PRE8 to PRE1 (71.8 ± 9.1 vs. 70.9 ± 9.1 kg, P < .05). No changes in RMR were observed (P > .05). Large reductions in total and free testosterone (16.4 ± 4.4 vs. 10.1 ± 3.6 nmol L-1, P < .05; 229.3 ± 72.4 vs. 116.8 ± 76.9 pmol L-1, P < .05), and insulin-like growth factor-1 (IGF-1) (27.0 ± 7.7 vs. 19.9 ± 7.6 nmol L-1, P < .05) occurred between PRE16 and PRE1. LM and IGF-1 increased from PRE1 to POST4 (70.9 ± 9.1 vs. 72.5 ± 8.5 kg, P < .05; 19.9 ± 7.6 vs. 25.4 ± 9.3 nmol L-1, P < .05). Despite substantial reductions in FM, participants maintained almost all of their LM. The reduction in anabolic hormone concentration is likely attributable to the prolonged negative energy balance, despite a high dietary protein intake.
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Affiliation(s)
- Lachlan Mitchell
- a Discipline of Exercise and Sport Science , University of Sydney , Lidcombe , Australia
| | - Gary Slater
- b Discipline of Nutrition and Dietetics , University of Sunshine Coast , Sippy Downs , Australia
| | - Daniel Hackett
- a Discipline of Exercise and Sport Science , University of Sydney , Lidcombe , Australia
| | - Nathan Johnson
- a Discipline of Exercise and Sport Science , University of Sydney , Lidcombe , Australia
| | - Helen O'connor
- a Discipline of Exercise and Sport Science , University of Sydney , Lidcombe , Australia
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83
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Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients 2018; 10:nu10020180. [PMID: 29414855 PMCID: PMC5852756 DOI: 10.3390/nu10020180] [Citation(s) in RCA: 131] [Impact Index Per Article: 21.8] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 01/01/2018] [Revised: 02/01/2018] [Accepted: 02/01/2018] [Indexed: 12/14/2022] Open
Abstract
Skeletal muscle supports locomotion and serves as the largest site of postprandial glucose disposal; thus it is a critical organ for physical and metabolic health. Skeletal muscle mass is regulated by the processes of muscle protein synthesis (MPS) and muscle protein breakdown (MPB), both of which are sensitive to external loading and aminoacidemia. Hyperaminoacidemia results in a robust but transient increase in rates of MPS and a mild suppression of MPB. Resistance exercise potentiates the aminoacidemia-induced rise in MPS that, when repeated over time, results in gradual radial growth of skeletal muscle (i.e., hypertrophy). Factors that affect MPS include both quantity and composition of the amino acid source. Specifically, MPS is stimulated in a dose-responsive manner and the primary amino acid agonist of this process is leucine. MPB also appears to be regulated in part by protein intake, which can exert a suppressive effect on MPB. At high protein doses the suppression of MPB may interfere with skeletal muscle adaptation following resistance exercise. In this review, we examine recent advancements in our understanding of how protein ingestion impacts skeletal muscle growth following resistance exercise in young adults during energy balance and energy restriction. We also provide practical recommendations for exercisers who wish to maximize the hypertrophic response of skeletal muscle during resistance exercise training.
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84
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Chappell AJ, Simper T, Barker ME. Nutritional strategies of high level natural bodybuilders during competition preparation. J Int Soc Sports Nutr 2018; 15:4. [PMID: 29371857 PMCID: PMC5769537 DOI: 10.1186/s12970-018-0209-z] [Citation(s) in RCA: 48] [Impact Index Per Article: 8.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 07/28/2017] [Accepted: 01/09/2018] [Indexed: 11/24/2022] Open
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. RESULTS Mean preparation time for a competitor was 22 ± 9 weeks. Nutrient intake of bodybuilders reflected a high-protein, high-carbohydrate, low-fat diet. Total carbohydrate, protein and fat intakes decreased over time in both male and female cohorts (P < 0.05). Placed male competitors had a greater carbohydrate intake at the start of contest preparation (5.1 vs 3.7 g/kg BW) than DNP competitors (d = 1.02, 95% CI [0.22, 1.80]). CONCLUSIONS Greater carbohydrate intake in the placed competitors could theoretically have contributed towards greater maintenance of muscle mass during competition preparation compared to DNP competitors. These findings require corroboration, but will likely be of interest to bodybuilders and coaches.
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Affiliation(s)
- A. J. Chappell
- Food and Nutrition Group, Sheffield Business School, Sheffield Hallam University, Howard Street, Sheffield, S1 1WB UK
| | - T. Simper
- Food and Nutrition Group, Sheffield Business School, Sheffield Hallam University, Howard Street, Sheffield, S1 1WB UK
| | - M. E. Barker
- Food and Nutrition Group, Sheffield Business School, Sheffield Hallam University, Howard Street, Sheffield, S1 1WB UK
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85
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Bastani P, Nia AA, Shabanpoor M, Mehravar S, Kashefian S. Knowledge, Attitude and Practice of Iranian Pharmacists, Body Builders, and Their Coaches Regarding Sports Supplements. J Res Pharm Pract 2017; 6:166-172. [PMID: 29026842 PMCID: PMC5632937 DOI: 10.4103/jrpp.jrpp_17_35] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 01/24/2023] Open
Abstract
Objective: This study is conducted on Iranian pharmacists, coaches, and athletes regarding sports supplements to assess their knowledge, attitude, and practice (KAP) regarding sports supplements. Methods: This was a cross-sectional study conducted in 2015. The study population consisted of all community pharmacists, bodybuilders, and bodybuilding coaches. The questionnaire was applied consisting some demographic questions and 25 questions for assessing KAP (6, 9, and 10, respectively). The collected data were analyzed with independent t-test, ANOVA, and Pearson correlation. Findings: In all three studied groups, the mean of KAP was upper than intermediate level 3 (P < 0.05) except the pharmacists' knowledge. A statistically significant difference appears between knowledge and age of pharmacists (P = 0.007). In addition, there was a significant relationship between coaches' practice and age (P = 0.04). Conclusion: According to the results although the studied groups have the intermediate level of KAP, organized and regular education courses are highly recommended along with paying more attention to the curriculum taught in the pharmacy schools according to the community current needs.
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Affiliation(s)
- Peivand Bastani
- Department of Health Service Management, Health Human Resources Research Centre, School of Management and Medical Informatics, Shiraz University of Medical Sciences, Shiraz, Iran
| | - Ali Amjad Nia
- Students' Research Committee, School of Pharmacy, Shiraz University of Medical Sciences, Shiraz, Iran
| | - Mohammadreza Shabanpoor
- Students' Research Committee, School of Pharmacy, Shiraz University of Medical Sciences, Shiraz, Iran
| | - Safoora Mehravar
- Students' Research Committee, School of Pharmacy, Shiraz University of Medical Sciences, Shiraz, Iran
| | - Sara Kashefian
- Department of English, School of Paramedical Sciences, Shiraz University of Medical Sciences, Shiraz, Iran
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86
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Do Bodybuilders Use Evidence-Based Nutrition Strategies to Manipulate Physique? Sports (Basel) 2017; 5:sports5040076. [PMID: 29910436 PMCID: PMC5969027 DOI: 10.3390/sports5040076] [Citation(s) in RCA: 38] [Impact Index Per Article: 5.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/04/2017] [Revised: 09/21/2017] [Accepted: 09/26/2017] [Indexed: 01/29/2023] Open
Abstract
Competitive bodybuilders undergo strict dietary and training practices to achieve an extremely lean and muscular physique. The purpose of this study was to identify and describe different dietary strategies used by bodybuilders, their rationale, and the sources of information from which these strategies are gathered. In-depth interviews were conducted with seven experienced (10.4 ± 3.4 years bodybuilding experience), male, natural bodybuilders. Participants were asked about training, dietary and supplement practices, and information resources for bodybuilding strategies. Interviews were transcribed verbatim and analyzed using qualitative content analysis. During the off-season, energy intake was higher and less restricted than during the in-season to aid in muscle hypertrophy. There was a focus on high protein intake with adequate carbohydrate to permit high training loads. To create an energy deficit and loss of fat mass, energy intake was gradually and progressively reduced during the in-season via a reduction in carbohydrate and fat intake. The rationale for weekly higher carbohydrate refeed days was to offset declines in metabolic rate and fatigue, while in the final “peak week” before competition, the reasoning for fluid and sodium manipulation and carbohydrate loading was to enhance the appearance of leanness and vascularity. Other bodybuilders, coaches and the internet were significant sources of information. Despite the common perception of extreme, non-evidence-based regimens, these bodybuilders reported predominantly using strategies which are recognized as evidence-based, developed over many years of experience. Additionally, novel strategies such as weekly refeed days to enhance fat loss, and sodium and fluid manipulation, warrant further investigation to evaluate their efficacy and safety.
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87
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Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr 2017; 14:36. [PMID: 28924423 PMCID: PMC5598028 DOI: 10.1186/s12970-017-0192-9] [Citation(s) in RCA: 96] [Impact Index Per Article: 13.7] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 04/04/2017] [Accepted: 09/03/2017] [Indexed: 02/07/2023] Open
Abstract
With the growth of social media as a platform to share information, veganism is becoming more visible, and could be becoming more accepted in sports and in the health and fitness industry. However, to date, there appears to be a lack of literature that discusses how to manage vegan diets for athletic purposes. This article attempted to review literature in order to provide recommendations for how to construct a vegan diet for athletes and exercisers. While little data could be found in the sports nutrition literature specifically, it was revealed elsewhere that veganism creates challenges that need to be accounted for when designing a nutritious diet. This included the sufficiency of energy and protein; the adequacy of vitamin B12, iron, zinc, calcium, iodine and vitamin D; and the lack of the long-chain n-3 fatty acids EPA and DHA in most plant-based sources. However, via the strategic management of food and appropriate supplementation, it is the contention of this article that a nutritive vegan diet can be designed to achieve the dietary needs of most athletes satisfactorily. Further, it was suggested here that creatine and β-alanine supplementation might be of particular use to vegan athletes, owing to vegetarian diets promoting lower muscle creatine and lower muscle carnosine levels in consumers. Empirical research is needed to examine the effects of vegan diets in athletic populations however, especially if this movement grows in popularity, to ensure that the health and performance of athletic vegans is optimised in accordance with developments in sports nutrition knowledge.
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Affiliation(s)
- David Rogerson
- Academy of Sport and Physical Activity, Sheffield Hallam University, S10 2BP, Sheffield, UK
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88
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Aragon AA, Schoenfeld BJ, Wildman R, Kleiner S, VanDusseldorp T, Taylor L, Earnest CP, Arciero PJ, Wilborn C, Kalman DS, Stout JR, Willoughby DS, Campbell B, Arent SM, Bannock L, Smith-Ryan AE, Antonio J. International society of sports nutrition position stand: diets and body composition. J Int Soc Sports Nutr 2017. [PMID: 28630601 PMCID: PMC5470183 DOI: 10.1186/s12970-017-0174-y] [Citation(s) in RCA: 130] [Impact Index Per Article: 18.6] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 02/07/2023] Open
Abstract
Position Statement: The International Society of Sports Nutrition (ISSN) bases the following position stand on a critical analysis of the literature regarding the effects of diet types (macronutrient composition; eating styles) and their influence on body composition. The ISSN has concluded the following. 1) There is a multitude of diet types and eating styles, whereby numerous subtypes fall under each major dietary archetype. 2) All body composition assessment methods have strengths and limitations. 3) Diets primarily focused on fat loss are driven by a sustained caloric deficit. The higher the baseline body fat level, the more aggressively the caloric deficit may be imposed. Slower rates of weight loss can better preserve lean mass (LM) in leaner subjects. 4) Diets focused primarily on accruing LM are driven by a sustained caloric surplus to facilitate anabolic processes and support increasing resistance-training demands. The composition and magnitude of the surplus, as well as training status of the subjects can influence the nature of the gains. 5) A wide range of dietary approaches (low-fat to low-carbohydrate/ketogenic, and all points between) can be similarly effective for improving body composition. 6) Increasing dietary protein to levels significantly beyond current recommendations for athletic populations may result in improved body composition. Higher protein intakes (2.3–3.1 g/kg FFM) may be required to maximize muscle retention in lean, resistance-trained subjects under hypocaloric conditions. Emerging research on very high protein intakes (>3 g/kg) has demonstrated that the known thermic, satiating, and LM-preserving effects of dietary protein might be amplified in resistance-training subjects. 7) The collective body of intermittent caloric restriction research demonstrates no significant advantage over daily caloric restriction for improving body composition. 8) The long-term success of a diet depends upon compliance and suppression or circumvention of mitigating factors such as adaptive thermogenesis. 9) There is a paucity of research on women and older populations, as well as a wide range of untapped permutations of feeding frequency and macronutrient distribution at various energetic balances combined with training. Behavioral and lifestyle modification strategies are still poorly researched areas of weight management.
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Affiliation(s)
- Alan A Aragon
- Department of Family and Consumer Sciences, California State University, Northridge, CA USA
| | | | | | | | - Trisha VanDusseldorp
- Department of Exercise Science and Sport Management, Kennesaw State University, Kennesaw, GA USA
| | - Lem Taylor
- Department of Exercise and Sports Science, University of Mary Hardin-Baylor, Belton, TX USA
| | - Conrad P Earnest
- Exercise and Sports Nutrition Laboratory, Texas A&M University, College Station, TX USA
| | - Paul J Arciero
- Health and Exercise Science, Skidmore College, Saratoga Springs, NY USA
| | - Colin Wilborn
- Department of Exercise and Sports Science, University of Mary Hardin-Baylor, Belton, TX USA
| | | | - Jeffrey R Stout
- Institute of Exercise Physiology and Wellness, University of Central Florida, Orlando, FL USA
| | - Darryn S Willoughby
- Department of Health, Human Performance and Recreation, Baylor University, Waco, TX USA
| | - Bill Campbell
- Performance & Physique Enhancement Laboratory, Exercise Science Program, University of South Florida, Tampa, FL USA
| | - Shawn M Arent
- Department of Kinesiology & Health, IFNH Center for Health & Human Performance, Rutgers University, New Brunswick, NJ USA
| | | | - Abbie E Smith-Ryan
- Department of Exercise and Sport Science, University of North Carolina, Chapel Hill, NC USA
| | - Jose Antonio
- Department of Health and Human Performance, Nova Southeastern University, Davie, FL USA
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89
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Smith JW, Krings BM, Peterson TJ, Rountree JA, Zak RB, McAllister MJ. Ingestion of an Amino Acid Electrolyte Beverage during Resistance Exercise Does Not Impact Fluid Shifts into Muscle or Performance. Sports (Basel) 2017; 5:sports5020036. [PMID: 29910396 PMCID: PMC5968991 DOI: 10.3390/sports5020036] [Citation(s) in RCA: 2] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 03/22/2017] [Revised: 06/06/2017] [Accepted: 06/07/2017] [Indexed: 11/16/2022] Open
Abstract
The purpose of this study was to investigate the impact of ingesting an amino acid-electrolyte (AAE) beverage during upper body resistance exercise on transient muscle hypertrophy, exercise performance, markers of muscle damage, and recovery. Participants (n = 15) performed three sets of six repetitions—bench press, lat pull down, incline press, and seated row—followed by three sets of eight repetitions at 75% of the estimated 1 repetition maximum—triceps kickback, hammer curl, triceps push down, and preacher curl—with 90 s of rest between sets. The final set of the push down/preacher curl was performed to failure. Prior to and immediately post-exercise, as well as 24, 48, and 72 h post exercise, cross-sectional muscle thickness was measured. Blood samples were collected prior to exercise, as well as 24, 48, and 72 h post-exercise for serum creatine kinase (CK) analysis. No treatment effect was found for muscle cross-sectional area, repetitions to failure, or serum CK. A main effect (p < 0.001) was observed in the change in serum CK levels in the days following the resistance exercise session. The findings of this study suggest that the acute ingestion of a AAE beverage does not alter acute muscle thickness, performance, perceived soreness and weakness, or markers of muscle damage.
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Affiliation(s)
- JohnEric W Smith
- Department of Kinesiology, Mississippi State University, Mississippi State, MS 39762, USA.
| | - Ben M Krings
- Department of Kinesiology, Mississippi State University, Mississippi State, MS 39762, USA.
| | - Timothy J Peterson
- Department of Kinesiology, Mississippi State University, Mississippi State, MS 39762, USA.
| | - Jaden A Rountree
- Department of Kinesiology, Mississippi State University, Mississippi State, MS 39762, USA.
| | - Roksana B Zak
- School of Health and Kinesiology, University of Nebraska-Omaha, Omaha, NE 68182, USA.
| | - Matthew J McAllister
- Department of Kinesiology, Mississippi State University, Mississippi State, MS 39762, USA.
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90
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Meyer N, Reguant-Closa A. "Eat as If You Could Save the Planet and Win!" Sustainability Integration into Nutrition for Exercise and Sport. Nutrients 2017; 9:E412. [PMID: 28430140 PMCID: PMC5409751 DOI: 10.3390/nu9040412] [Citation(s) in RCA: 35] [Impact Index Per Article: 5.0] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Journal Information] [Subscribe] [Scholar Register] [Received: 12/31/2016] [Revised: 04/10/2017] [Accepted: 04/14/2017] [Indexed: 12/11/2022] Open
Abstract
Today's industrial food production contributes significantly to environmental degradation. Meat production accounts for the largest impact, including greenhouse gas emissions, land and water use. While food production and consumption are important aspects when addressing climate change, this article focuses predominantly on dietary change that promotes both health for planet and people with focus on athletes. Healthy, sustainable eating recommendations begin to appear in various governmental guidelines. However, there remains resistance to the suggested reductions in meat consumption. While food citizens are likely to choose what is good for them and the planet, others may not, unless healthy eating initiatives integrate creative food literacy approaches with experiential learning as a potential vehicle for change. This concept paper is organized in three sections: (1) Environmental impact of food; (2) health and sustainability connections; and (3) application in sports and exercise. For active individuals, this article focuses on the quantity of protein, highlighting meat and dairy, and quality of food, with topics such as organic production and biodiversity. Finally, the timing of when to integrate sustainability principles in sport nutrition is discussed, followed by practical applications for education and inclusion in team, institutional, and event operations.
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Affiliation(s)
- Nanna Meyer
- Health Sciences Department, University of Colorado, Colorado Springs, CO 80918, USA.
| | - Alba Reguant-Closa
- International Doctoral School, University of Andorra, Principality of Andorra, Sant Julià de Lòria AD600, Andorra.
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91
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Afonso J, Nikolaidis PT, Sousa P, Mesquita I. Is Empirical Research on Periodization Trustworthy? A Comprehensive Review of Conceptual and Methodological Issues. J Sports Sci Med 2017; 16:27-34. [PMID: 28344448 PMCID: PMC5358028] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/15/2016] [Accepted: 12/22/2016] [Indexed: 06/06/2023]
Abstract
Periodization is a core concept in training. Recently, systematic reviews and meta-analyses have attempted to provide a comprehensive overview of the topic, but theoretical criticisms have arisen with regard to how such research has been conducted. The purpose of the study was to review comprehensively the conceptual and methodological issues surrounding empirical research on periodization in training with human subjects. A search was conducted late in February 2016 on Academic Search Complete, CINAHL Plus, MedicLatina, MEDLINE, PsycINFO, PubMed, Scielo, Scopus, SPORTDiscus and Web of Science. Forty-two randomized or randomized controlled trials were retrieved. Problems emerged in three domains: (a) Conceptually, periodization and variation were applied differently in research, while no empirical research tested predictions concerning direction, timing or magnitude of the adaptations; (b) Study design: More than 95% of papers investigated the 'physical' factor (mainly strength). Research on long-term effects was absent (no study lasted more than nine months). Controlling for confounding factors such as nutrition, supplementation and medication was largely ignored; (c) Data analysis was biased as dispersion in responsiveness was ignored when discussing the findings. Overall, research on periodization fails to analyze the conceptual premises proposed by these approaches.
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Affiliation(s)
- José Afonso
- Centre for Research, Formation, Innovation, and Intervention in Sport. Faculty of Sport - University of Porto , Portugal
| | - Pantelis T Nikolaidis
- Department of Physical and Cultural Education - Hellenic Army Academy , Athens, Greece
| | - Patrícia Sousa
- Centre for Research, Formation, Innovation, and Intervention in Sport. Faculty of Sport - University of Porto , Portugal
| | - Isabel Mesquita
- Centre for Research, Formation, Innovation, and Intervention in Sport. Faculty of Sport - University of Porto , Portugal
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92
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ROHRIG BRANDONJ, PETTITT ROBERTW, PETTITT CHERIED, KANZENBACH TODDL. Psychophysiological Tracking of a Female Physique Competitor through Competition Preparation. INTERNATIONAL JOURNAL OF EXERCISE SCIENCE 2017; 10:301-311. [PMID: 28344742 PMCID: PMC5360372] [Citation(s) in RCA: 0] [Impact Index Per Article: 0] [Reference Citation Analysis] [Abstract] [Key Words] [Download PDF] [Figures] [Subscribe] [Scholar Register] [Indexed: 11/24/2022]
Abstract
UNLABELLED Natural physique competitions are based on subjective judgments of how a competitor appears on show day. Prior to competition, there is a prolonged dieting phase referred to as contest preparation. The primary goal is to reduce body fat levels while maintaining skeletal muscle mass. The study tracked the physiological and psychological changes for a 24 year old female preparing for a physique competition. PURPOSE The study was conducted to describe the physiological and psychological changes of a female physique competitor who engages in long-term contest preparation. METHODS Diet, body composition, blood work, energy expenditure, mood, and performance were evaluated through contest preparation. RESULTS The participant lost 10.1kg throughout contest preparation in a strong weekly linear pattern (R2=0.97). Body fat was reduced from 30.45% to 15.85% while fat free mass was maintained. Mood for the participant remained stable until month five, when an observed variation occurred, with performance maintaining. CONCLUSIONS Contest preparation was successful in reducing the body fat in the participant while having a minimum effect on both performance and fat free mass. For athletes looking to lose large amounts of body fat with minimal performance decrements a prolonged diet period with moderate exercise and food restriction can be an effective solution.
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Affiliation(s)
- BRANDON J. ROHRIG
- Department of Human Performance, Minnesota State University, Mankato, Mankato, MN, USA
| | - ROBERT W. PETTITT
- Department of Human Performance, Minnesota State University, Mankato, Mankato, MN, USA
| | - CHERIE D. PETTITT
- Department of Human Performance, Minnesota State University, Mankato, Mankato, MN, USA
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93
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Abstract
Supplementation is a key component in bodybuilding and is increasingly being used by amateur weight lifters and enthusiasts to build their ideal bodies. Bodybuilding supplements are advertised to provide nutrients needed to help optimise muscle building but they can contain high amounts of sugar. Supplement users are consuming these products, while not being aware of their high sugar content, putting them at a higher risk of developing dental caries. It is important for dental professionals to recognise the increased risk for supplement users and to raise awareness, provide appropriate preventative advice and be knowledgeable of alternative products to help bodybuilders reach their goals, without increasing the risk of dental caries.
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94
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Hulmi JJ, Isola V, Suonpää M, Järvinen NJ, Kokkonen M, Wennerström A, Nyman K, Perola M, Ahtiainen JP, Häkkinen K. The Effects of Intensive Weight Reduction on Body Composition and Serum Hormones in Female Fitness Competitors. Front Physiol 2017; 7:689. [PMID: 28119632 PMCID: PMC5222856 DOI: 10.3389/fphys.2016.00689] [Citation(s) in RCA: 38] [Impact Index Per Article: 5.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 11/17/2016] [Accepted: 12/23/2016] [Indexed: 11/13/2022] Open
Abstract
Worries about the potential negative consequences of popular fat loss regimens for aesthetic purposes in normal weight females have been surfacing in the media. However, longitudinal studies investigating these kinds of diets are lacking. The purpose of the present study was to investigate the effects of a 4-month fat-loss diet in normal weight females competing in fitness-sport. In total 50 participants finished the study with 27 females (27.2 ± 4.1 years) dieting for a competition and 23 (27.7 ± 3.7 years) acting as weight-stable controls. The energy deficit of the diet group was achieved by reducing carbohydrate intake and increasing aerobic exercise while maintaining a high level of protein intake and resistance training in addition to moderate fat intake. The diet led to a ~12% decrease in body weight (P < 0.001) and a ~35-50% decrease in fat mass (DXA, bioimpedance, skinfolds, P < 0.001) whereas the control group maintained their body and fat mass (diet × group interaction P < 0.001). A small decrease in lean mass (bioimpedance and skinfolds) and in vastus lateralis muscle cross-sectional area (ultrasound) were observed in diet (P < 0.05), whereas other results were unaltered (DXA: lean mass, ultrasound: triceps brachii thickness). The hormonal system was altered during the diet with decreased serum concentrations of leptin, triiodothyronine (T3), testosterone (P < 0.001), and estradiol (P < 0.01) coinciding with an increased incidence of menstrual irregularities (P < 0.05). Body weight and all hormones except T3 and testosterone returned to baseline during a 3-4 month recovery period including increased energy intake and decreased levels aerobic exercise. This study shows for the first time that most of the hormonal changes after a 35-50% decrease in body fat in previously normal-weight females can recover within 3-4 months of increased energy intake.
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Affiliation(s)
- Juha J Hulmi
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of JyväskyläJyväskylä, Finland; Department of Physiology, Faculty of Medicine, University of HelsinkiHelsinki, Finland
| | - Ville Isola
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
| | - Marianna Suonpää
- Department of Health Sciences, University of Jyväskylä Jyväskylä, Finland
| | - Neea J Järvinen
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
| | - Marja Kokkonen
- Department of Physical Education, University of Jyväskylä Jyväskylä, Finland
| | - Annika Wennerström
- Genomics and Biomarkers Unit, Department of Health, National Institute for Health and WelfareHelsinki, Finland; Institute for Molecular Medicine Finland and Diabetes and Obesity Research Program, University of HelsinkiHelsinki, Finland
| | - Kai Nyman
- Central Hospital of Central Finland Jyväskylä, Finland
| | - Markus Perola
- Genomics and Biomarkers Unit, Department of Health, National Institute for Health and WelfareHelsinki, Finland; Institute for Molecular Medicine Finland and Diabetes and Obesity Research Program, University of HelsinkiHelsinki, Finland; The Estonian Genome Center of the University of TartuTartu, Estonia
| | - Juha P Ahtiainen
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
| | - Keijo Häkkinen
- Department of Biology of Physical Activity, Neuromuscular Research Center, University of Jyväskylä Jyväskylä, Finland
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95
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Carbohydrate intake and resistance-based exercise: are current recommendations reflective of actual need? Br J Nutr 2016; 116:2053-2065. [PMID: 27993175 DOI: 10.1017/s0007114516003949] [Citation(s) in RCA: 17] [Impact Index Per Article: 2.1] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 12/22/2022]
Abstract
Substantial research has been completed examining the impact of carbohydrate (CHO) intake on endurance exercise, whereas its role in resistance-based exercise performance, adaptation and cell signalling has yet to be fully characterised. This empirical shortcoming has precluded the ability to establish specific CHO recommendations for resistance exercise. This results in recommendations largely stemming from findings based on endurance exercise and/or anecdotal evidence despite the distinct energetic demands and molecular responses mediating adaptation from endurance- and resistance-based exercise. Moreover, the topic of CHO and exercise has become one of polarising nature with divergent views - some substantiated, others lacking evidence. Current literature suggests a moderately high daily CHO intake (3-7 g/kg per d) for resistance training, which is thought to prevent glycogen depletion and facilitate performance and adaptation. However, contemporary investigation, along with an emerging understanding of the molecular underpinnings of resistance exercise adaptation, may suggest that such an intake may not be necessary. In addition to the low likelihood of true glycogen depletion occurring in response to resistance exercise, a diet restrictive in CHO may not be detrimental to acute resistance exercise performance or the cellular signalling activity responsible for adaptation, even when muscle glycogen stores are reduced. Current evidence suggests that signalling of the mammalian target of rapamycin complex 1, the key regulatory kinase for gene translation (protein synthesis), is unaffected by CHO restriction or low muscular glycogen concentrations. Such findings may call into question the current view and subsequent recommendations of CHO intake with regard to resistance-based exercise.
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96
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Gupta AK, Mishra S. Sarcopenia and the syndrome of frailty. THE EGYPTIAN JOURNAL OF INTERNAL MEDICINE 2016. [DOI: 10.4103/1110-7782.203297] [Citation(s) in RCA: 1] [Impact Index Per Article: 0.1] [Reference Citation Analysis] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/04/2022] Open
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97
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Halliday TM, Loenneke JP, Davy BM. Dietary Intake, Body Composition, and Menstrual Cycle Changes during Competition Preparation and Recovery in a Drug-Free Figure Competitor: A Case Study. Nutrients 2016; 8:nu8110740. [PMID: 27879627 PMCID: PMC5133123 DOI: 10.3390/nu8110740] [Citation(s) in RCA: 30] [Impact Index Per Article: 3.8] [Reference Citation Analysis] [Abstract] [Key Words] [MESH Headings] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 08/30/2016] [Revised: 10/27/2016] [Accepted: 11/16/2016] [Indexed: 11/16/2022] Open
Abstract
Physique competitions are events in which competitors are judged on muscular appearance and symmetry. The purpose of this retrospective case study was to describe changes in dietary intake, body mass/composition, and the menstrual cycle during the 20-week competition preparation (PREP) and 20-week post competition recovery (REC) periods of a drug-free amateur female figure competitor (age = 26–27, BMI = 19.5 kg/m2). Dietary intake (via weighed food records) and body mass were assessed daily and averaged weekly. Body composition was estimated via Dual-energy X-ray absorptiometry (DXA) and 7-site skinfold measurements. Energy intake, body mass and composition, and energy availability decreased during the 20-week PREP period (changes of ~298 kcals, 5.1 kg, 6.5% body fat, and 5.4 kcal/kg fat free mass, respectively) and returned to baseline values by end of the 20-week REC period. Menstrual cycle irregularity was reported within the first month of PREP and the last menstruation was reported at week 11 of PREP. Given the potentially adverse health outcomes associated with caloric restriction, future, prospective cohort studies on the physiological response to PREP and REC are warranted in drug-free, female physique competitors.
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Affiliation(s)
- Tanya M Halliday
- Department of Human Nutrition, Foods, and Exercise, Virginia Tech, Blacksburg, VA 24060, USA.
- Division of Endocrinology, Metabolism and Diabetes, School of Medicine, University of Colorado Anschutz Medical Campus, Aurora, CO 80045, USA.
| | - Jeremy P Loenneke
- Kevser Ermin Applied Physiology Laboratory, Department of Health, Exercise Science, and Recreation Management, University of Mississippi, University, MS 38677, USA.
| | - Brenda M Davy
- Department of Human Nutrition, Foods, and Exercise, Virginia Tech, Blacksburg, VA 24060, USA.
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98
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Robinson SL, Lambeth-Mansell A, Gillibrand G, Smith-Ryan A, Bannock L. A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study. J Int Soc Sports Nutr 2015; 12:20. [PMID: 25949233 PMCID: PMC4422265 DOI: 10.1186/s12970-015-0083-x] [Citation(s) in RCA: 40] [Impact Index Per Article: 4.4] [Reference Citation Analysis] [Abstract] [Key Words] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 02/06/2015] [Accepted: 04/24/2015] [Indexed: 11/10/2022] Open
Abstract
Bodybuilding competitions are becoming increasingly popular. Competitors are judged on their aesthetic appearance and usually exhibit a high level of muscularity and symmetry and low levels of body fat. Commonly used techniques to improve physique during the preparation phase before competitions include dehydration, periods of prolonged fasting, severe caloric restriction, excessive cardiovascular exercise and inappropriate use of diuretics and anabolic steroids. In contrast, this case study documents a structured nutrition and conditioning intervention followed by a 21 year-old amateur bodybuilding competitor to improve body composition, resting and exercise fat oxidation, and muscular strength that does not involve use of any of the above mentioned methods. Over a 14-week period, the Athlete was provided with a scientifically designed nutrition and conditioning plan that encouraged him to (i) consume a variety of foods; (ii) not neglect any macronutrient groups; (iii) exercise regularly but not excessively and; (iv) incorporate rest days into his conditioning regime. This strategy resulted in a body mass loss of 11.7 kg’s, corresponding to a 6.7 kg reduction in fat mass and a 5.0 kg reduction in fat-free mass. Resting metabolic rate decreased from 1993 kcal/d to 1814 kcal/d, whereas resting fat oxidation increased from 0.04 g/min to 0.06 g/min. His capacity to oxidize fat during exercise increased more than two-fold from 0.24 g/min to 0.59 g/min, while there was a near 3-fold increase in the corresponding exercise intensity that elicited the maximal rate of fat oxidation; 21% V̇O2max to 60% V̇O2max. Hamstring concentric peak torque decreased (1.7 to 1.5 Nm/kg), whereas hamstring eccentric (2.0 Nm/kg to 2.9 Nm/kg), quadriceps concentric (3.4 Nm/kg to 3.7 Nm/kg) and quadriceps eccentric (4.9 Nm/kg to 5.7 Nm/kg) peak torque all increased. Psychological mood-state (BRUMS scale) was not negatively influenced by the intervention and all values relating to the Athlete’s mood-state remained below average over the course of study. This intervention shows that a structured and scientifically supported nutrition strategy can be implemented to improve parameters relevant to bodybuilding competition and importantly the health of competitors, therefore questioning the conventional practices of bodybuilding preparation.
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Affiliation(s)
| | - Anneliese Lambeth-Mansell
- Institute of Sport & Exercise Science, University of Worcester, Henwick Grove, Worcester, WR2 6AJ UK
| | | | - Abbie Smith-Ryan
- Department of Exercise and Sport Science, University of North Carolina Chapel Hill, Office: 303A Woolen, 209 Fetzer Hall, Chapel Hill, NC USA
| | - Laurent Bannock
- Guru Performance LTD, 58 South Molton St, London, W1K 5SL UK
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99
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Competitive Bodybuilding: Positive Deviance, Body Image Pathology, or Modern Day Competitive Sport? JOURNAL OF CLINICAL SPORT PSYCHOLOGY 2014. [DOI: 10.1123/jcsp.2014-0044] [Citation(s) in RCA: 3] [Impact Index Per Article: 0.3] [Reference Citation Analysis] [Abstract] [Track Full Text] [Journal Information] [Subscribe] [Scholar Register] [Indexed: 11/18/2022]
Abstract
The sport of competitive bodybuilding is strongly associated with muscle dysmorphia, a body-image-related psychological disorder. This theoretical article draws on existing concepts, namely stereotyping, prejudice, and positive deviance in sport, to explicate the notion that competitive bodybuilding and body-image disturbance may be mistakenly conflated. The perspective offered here goes beyond the countercultural physique to argue that a negative social perception of competitive bodybuilders obscures the pragmatic necessity to develop a hypermesomorphic physique. Competitive bodybuilders (CBs) and athletes in mainstream competitive sport exhibit congruent psychobehavioral tendencies. In a competitive-sport context, behavior among CBs perceived as pathological may primarily represent a response to the ideological sporting ethic of “win at all costs,” not extreme body-image disturbance. Analyzing the psychobehavioral characteristics of CBs within a sporting rather than a pathological framework, allows for a contextual assessment of behaviors to then determine the clinical significance relative to the research population under investigation.
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100
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Schoenfeld BJ, Aragon AA, Wilborn CD, Krieger JW, Sonmez GT. Body composition changes associated with fasted versus non-fasted aerobic exercise. J Int Soc Sports Nutr 2014; 11:54. [PMID: 25429252 PMCID: PMC4242477 DOI: 10.1186/s12970-014-0054-7] [Citation(s) in RCA: 27] [Impact Index Per Article: 2.7] [Reference Citation Analysis] [Abstract] [Track Full Text] [Download PDF] [Figures] [Journal Information] [Subscribe] [Scholar Register] [Received: 09/22/2014] [Accepted: 10/23/2014] [Indexed: 01/04/2023] Open
Abstract
It has been hypothesized that performing aerobic exercise after an overnight fast accelerates the loss of body fat. The purpose of this study was to investigate changes in fat mass and fat-free mass following four weeks of volume-equated fasted versus fed aerobic exercise in young women adhering to a hypocaloric diet. Twenty healthy young female volunteers were randomly assigned to 1 of 2 experimental groups: a fasted training (FASTED) group that performed exercise after an overnight fast (n = 10) or a post-prandial training (FED) group that consumed a meal prior to exercise (n = 10). Training consisted of 1 hour of steady-state aerobic exercise performed 3 days per week. Subjects were provided with customized dietary plans designed to induce a caloric deficit. Nutritional counseling was provided throughout the study period to help ensure dietary adherence and self-reported food intake was monitored on a regular basis. A meal replacement shake was provided either immediately prior to exercise for the FED group or immediately following exercise for the FASTED group, with this nutritional provision carried out under the supervision of a research assistant. Both groups showed a significant loss of weight (P = 0.0005) and fat mass (P = 0.02) from baseline, but no significant between-group differences were noted in any outcome measure. These findings indicate that body composition changes associated with aerobic exercise in conjunction with a hypocaloric diet are similar regardless whether or not an individual is fasted prior to training.
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Affiliation(s)
| | | | - Colin D Wilborn
- Exercise and Sport Science Department, University of Mary Hardin-Baylor, Belton, TX USA
| | | | - Gul T Sonmez
- Department of Health Science, Lehman College, Bronx, NY USA
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