As you might expect, getting that properly requires careful athlete nutrition programming and knowledge. The principles of correctly handling these athletes’ “prep” and “peaking” periods will be covered in this article. For the majority of athletes, maintaining a constant calorie deficit throughout the preparation period will be necessary, along with an emphasis on preserving as much lean body mass (LBM) as feasible. Therefore, throughout the entire prep, athlete nutrition should be adjusted to reflect this. Let’s dissect it in greater detail.

Here are facts:

1. Before and after exercise will aid to increase muscular size and strength
2. Keep as much lean body mass as possible
3. One to two week diet break may be helpful
4. Athletes are consuming more protein than ever before

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Energy Balance

As was already discussed, a physique athlete would require a calorie deficit throughout their preparation to lower body fat percentages. How long athletes will need to remain in this calorie deficit and, thus, how long the prep will take, tends to depend on their current body fat percentages. Many recommendations state that a 12–16 week period is ideal, although others advise 16–20 weeks. This has no established rules and is very dependent on the athlete and where they are beginning. Many athletes will discover that this interval can be shortened with practice and time. Therefore, beginners to the sport may need lengthier initial preparations.

Always keep in mind that before attempting any of these “cuts,” you should consult a qualified nutritionist or coach for advice and direction.

A physique athlete’s first aim is to keep as much lean body mass as possible, so it’s crucial to understand that the smallest calorie deficit should be used. We are aware that the degree of the utilized calorie deficit directly affects the rate of weight reduction. Additionally, studies have shown that there is a higher likelihood of losing more LBM when calorie consumption is lower. As a result, preparation should be slow and regulated, as it seems to work better for physique athletes.

The first step is to determine the athlete’s initial calorie intake to begin fat reduction. For instance, 28-year-old bodybuilder Steve, who weighs 195 pounds, will compete in 16 weeks. He currently performs resistance training four days a week and one HIIT session.

Therefore, we must determine his basal metabolic rate (BMR), which is his daily calorie expenditure without the contribution of either digestion or exercise:

Bodyweight (in pounds) x 10 (multiplier) = 195Ibs x 10 = 1950kcals 

KEY INSIGHT: This way of calculating your BMR is quite basic. It has been shown to provide some stability in healthy persons, however, multiplying by a constant amount won’t be very precise. There are several online calculators available, so give this one a try if you want to determine a more precise measurement.

Then, we must take into consideration his BMR, non-exercise-associated thermogenesis (NEAT), exercise-associated thermogenesis (EAT), and the thermic effect of feeding, which together makes up his total daily energy expenditure (TDEE) (TEF). Using the calculation below, we can accomplish this:

• Sedentary: little or no exercise = BMR x 1.2
• Lightly Active: light exercise/sports 1-3 days/week = BMR x 1.375
• Moderately Active: moderate exercise/sports 3-5days/week = BMR x 1.55
• Very active: hard exercise/sports 6-7 days a week = BMR x 1.725
• Extra Active: very hard exercise/sports and physical job = BMR x 1.9

We are aware that Steve works out consistently five days a week to finish his training. Therefore:

TDEE = BMR x Activity Level TDEE = 1950kcal x 1.55 = 3022kcal

Another way for these athletes to have a solid starting point is to fill out a thorough food journal utilizing an internet program that will display their current calorie intake. An average energy intake can be estimated after persistent tracking for three to five days. There will need to be an additional reduction if the athlete has been maintaining or increasing weight. Given that fat is digested at a rate of about 3500 kcals per day, a daily reduction in calories of 500 kcals should result in a weekly reduction in body fat of 1 pound.

KEY INSIGHT: Although the energetics of our bodies (Calorie balance) appears to be a game of numbers, weight loss and gain don’t always consistently follow this. For example, if you reduce your calorie intake by 500 kcal per day, you may or may not lose exactly 1 lb of weight.

This is roughly the amount of fat loss these athletes should experience every week; any more could lead to a loss of LBM. It can be calculated as follows using our previous example:

• Fat loss = TDEE – 500kcals
  
• Fat loss = 3022kcal – 500kcal = 2522kcals per day

Of course, due to potential changes in body weight and metabolic adaption, caloric intake will need to be modified throughout the prep stage. Amounts of between 100 and 200 kcals at a time should be used to make these small, progressive increases in calorie intake. Always keep in mind that the objective is to produce the minimum calorie deficit necessary for improvement.

Thus, the main element at play when it comes to these athletes achieving low amounts of body fat is this caloric deficit. Throughout the entire preparation, consistency is essential. Lean tissue loss on a low-calorie diet is still likely to occur, despite all efforts to prevent it. The likelihood that an athlete may have a decrease in LBM increases as they become thinner. To prevent this from happening, it may be helpful to monitor your strength and hormone levels throughout the preparation.

Re-Feeds

A low-calorie or carbohydrate diet over time may result in decreased thyroid hormone production, sympathetic nervous system activity, reproductive hormones (testosterone and estrogen), metabolic rate, and much more. At this point, the dieter may benefit from including an organized and planned “re-feed” or reverse dieting technique.

Here, a reverse dieting strategy or 1-2 week diet break may be helpful. In order to counteract the metabolic downregulation that frequently results from extreme weight loss and/or dieting, a diet break is a two-week interval during which an individual returns to their maintenance calorie intake. This topic has been covered in earlier modules.

Protein

Since it is well recognized that having this component properly can have significant advantages, protein consumption is one of the subjects of the most debated in relation to physique athletes in the literature today. As we’ve seen, maintaining LBM during prep is crucial, and getting enough protein is crucial for doing so. It is also the main factor promoting LBM’s further expansion. Leaner people will also have higher protein needs, according to research. Additionally, we are aware that these athletes will engage in a variety of training modalities, including resistance, cardiorespiratory, functional, and passive (yoga, stretching), all of which together will raise the need for additional protein.

It is safe to say that these athletes are consuming more protein than ever before. Studies have shown that maintaining a positive nitrogen balance is essential for maintaining lean body mass (LBM), hence a high protein consumption is required to ensure that this balance is regularly reached.

According to the most recent studies on these athletes’ protein needs, bodybuilding requires 2.3–3.1g/kg of LBM. It should be mentioned that a diet high in protein must still be balanced because low-fat and carbohydrate diets can be bad for athletes and their training.

Carbohydrates

The amount of carbohydrates consumed should always be tailored to the individual and typically makes up the remaining calories after the recommended consumption of protein and fat has been determined. A high-carbohydrate diet can be quite helpful for many physique athletes during a prep. Competitors can and have employed low-carb and ketogenic diets, but when carbohydrates are prioritized in the diet, performance measures seem to increase (or stay the same).

Exercises including cardiorespiratory and resistance training rely heavily on glycogen (carbohydrates) as their primary fuel source. A diet rich in carbohydrates, and consequently glucose, keeps performance indicators high and glycogen levels topped off. Lack of glycogen will have a negative effect on the athlete’s training and prospective muscle adaptations.

Additionally, maintaining a diet high in carbs has positive effects on hormones and metabolism. Studies have indicated that supplementing with more carbs before a competition, even by 25 to 50 grams, can lessen any adverse hormonal and metabolic changes brought on by an intense diet. This is because at this stage of the diet, it is typical to see high levels of exercise, low calorie intake, and low levels of body fat, which could have a domino effect of negative effects and result in a greater loss of LBM.

The most crucial thing for physique athletes to keep in mind is that training and body composition are equally significant throughout most of the prep phase. Training only becomes less important and bodybuilding takes center stage in the very last phases. Fueling up for the necessary work is therefore essential. It will be useless to struggle through your workouts during the second week of preparation.

Fat

Although fat has a significant role in the diet, physique athletes seem to overlook it the most when preparing their meals. Many people will reduce their fat intake to unhealthy levels in an effort to cut calories, skipping out on a balanced diet in the process.

These athletes should consume a reasonable amount of fat in their meals since fat affects the levels of anabolic hormones, which support general metabolic, sexual, and physical health. According to studies, the biggest influences on hormone output are calorie restriction and overall body fat percentage.

A healthy intake of fat should make up 20–30% of total calories, but because athletes on low-calorie diets also need more protein and carbohydrates, the typical intake for these individuals is 15–20%. Of course, everyone’s ideal carbohydrate-to-fat ratio is different. The make-up of muscle fibers, diet, age, personal preferences, exercise, glycogen levels, and genetics all have an impact on this.

Due to this, the aforementioned suggestions should only be seen as starting points; other people may have different needs.

Nutrient Timing

Due to the significant usage of glycogen during endurance activity, there can be significant modifications made when it comes to nutrient scheduling for endurance athletes. This indicates that replenishing the depleted glycogen should be a top focus for exercise lasting two hours or longer in order to speed recovery. As a result, the majority of advice on nutrition timing is based on research on endurance training. Even though they may work out frequently, physique athletes rarely train for more than an hour at a time. It should be emphasized that lifting weights does not deplete glycogen reserves as quickly.

Therefore, the timing of nutrients for these athletes does not seem to be as crucial, as studies have shown that with sufficient recuperation by consuming the proper amount of carbohydrates each day, you may train and replace your glycogen. This notion is supported by research, which also suggests that daily macronutrient consumption as a whole is more significant than precise timings.

In light of this, any advice for nutrient timing ought to be incorporated to a current, healthy diet. Studies reveal that various nutrient timing suggestions during the workout session can be advantageous for athletes who want to get the most out of their performance and recuperation while keeping as much LBM as feasible. A combination of amino acids and carbohydrates eaten soon before or after exercise can increase the synthesis of muscle protein, as resistance training is known to be catabolic in nature (MPS). The athlete will keep an anabolic state and increase LBM if MPS is elevated during training.

A similar ratio of carbs to protein consumed after exercise has been demonstrated in studies to enhance improvements in muscle size and strength. It makes sense for a competitive athlete to cover all the bases and implement some nutritional timing around the workout window in order to maximize outcomes and perform at their best.

According to research, consuming a 1:1 ratio (about 30–40g of fast-acting carbs to protein) before and after exercise will aid to increase muscular size and strength. A straightforward protocol can resemble:

• Pre-training (3-5 hours) – Balanced macronutrient meal from whole foods. 
• Pre-training (0-1 hours) – 30g protein with 30g carbohydrates from fast-acting sources e.g. whey protein powder and large ripe banana. 
• During – Instead, utilize the same mix while exercising. For easy intake, fast-acting carbs may be found in the form of powdered carbohydrates such as waxy maize starch. In all other cases, water or BCAA powder are the best options.
• Post (0-2 hours) – 30-40g protein with 30g carbohydrates from fast-acting sources e.g. whey protein powder and large ripe banana (half this for females). 
• Post (2 + hours) – Balanced macronutrient meal from whole foods. 

Meal Frequency

The idea that eating habits have no direct impact on metabolism is supported by research. This departs from the custom of eating as many meals as possible each day in an effort to increase metabolism or the thermogenic impact of food when it is unnecessary to do so. The physique athlete’s major priority throughout preparation is maintaining an anabolic state. Maximizing muscle protein synthesis is the essential factor in accomplishing this.

Studies reveal that 3g of leucine each meal is necessary for the highest MPS. As a result, the amount and kind of protein in each meal become the most crucial element. Lean animal flesh has a complete amino acid profile (with >3g leucine content) and often provides the required 30-40g protein per serving, which is a major factor in why physique athletes consume so much of it.

In order to allow for digestion, MPS has been demonstrated to peak 2 hours after high amino acid levels; as a result, it is not required to space meals too closely together since athletes would experience declining benefits from doing so. The recommended number of meals each day is three to six, spaced three to four hours apart, and each meal should contain at least 20g of high-quality protein.

Additional Considerations

There may be a cost in doing this as a physique athlete’s preparation is so strenuous and constricting. Adaptive thermogenesis, enhanced mitochondrial efficiency, hormonal attenuations that promote decreased energy expenditure, decreased satiety levels, and increased appetite are among the metabolic adaptations to weight loss that are frequently observed.

As a result, many athletes may experience a “rebound” effect following such a prep. The extent of this can vary depending on the person, their preparation method, and the length of time spent on it. As soon as the prep is over, body mass frequently returns to its pre-diet levels. Due to a process known as post-starvation obesity, the additional body mass gained also frequently consists of fat mass.

The rate of fat mass storage increases with initial calorie intake following preparation. A physique athlete never wants this. It may be more difficult to lose that weight again during successive diets due to the “yo-yo” effect of dieting.

Reverse dieting is therefore a more widespread method to lessen or restrict these drawbacks.

Therefore, it is advised to gradually increase caloric intake in a planned and structured way. To limit rapid accretion, the aim should be to closely match energy intake to the recovering metabolic rate while generating a modest caloric surplus that will aid in restoring circulatory hormone levels and energy expenditure to pre-diet values.

A realistic solution to this is to gradually increase the athlete’s calorie intake (by 100–200 calories each week), while also increasing the number of carbohydrates and fats consumed. Monitoring measurements and photos are crucial for preventing weight gain. As water and muscle mass increase once more, it is typical for weight to climb slightly.

Studies on bodybuilders revealed that 46% of the men in one sample disclosed binge eating disorders following competitions, in addition to exhibiting unhealthy and compulsive tendencies. According to one study, 25% of women experienced menstruation disruption after traditional show preparation.

A lot of athletes struggle with socializing, miss out on meetings and events and devote the majority of their time and effort to their sport. You should rely on specialists with knowledge of competitive bodybuilding for advice and support.

Conclusion

It is crucial to understand each nutrition program and how it can affect your performance as an athlete. This way you can determine how to adjust your food consumption accordingly.