Evidence-Based Recommendations for Natural Bodybuilding Contest Competitors

REVIEWED RESEARCH SPANNING 216 64 Studies, Reviews, Questionnaires reviewed to determine findings Number of years the selected research spans. 1950 - Present Eric Helms Alan Aragon 204 KGS Peter Fitschen 45 Author Co-Author Co-Author EVIDENCE-BASED recommendations for natural bodybuilding contest preparation 4213+ Men Women 1,957+ 827+ *Combined Total Number of Healthy Humans Tested That Led to Conclusions **poked & prodded **poked & prodded FINDINGS: Nutrition Guidelines ARBELL OEVONTIS STANDA Calories In Protein Fat "Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention." "Within this caloric intake, most but not all bodybuilders will respond best to [consuming 1-1.4g/lb of fat free mass - not total bodyweight]." ".. 15-30% of calories from fat,..." BARBEL BARBELL 0.0 STANDAR STANDARD Supplements Meal Frequency Carbs ".and the remainder of calories from carbohydrates." "Creatine Monohydrate, caffeine, and beta-alanine appear to have beneficial effects relevant to contest preparation..." "Eating three to six meals per day with each meal containing .18-.23g/ib of protein pre and post workout" BARBELL Peak Week Carb Loading Psychological "The practice of dehydration and electrolyte manipulation in the final days and hours prior to competition can be dangerous, and may not improve appearance." "[Isl.understudied. Thus, if carbohydrate loading is pursued it should be practiced prior to competition and its benefit assessed individually." ".competitors should be aware of the increased risk of developing eating and body image disorders in aesthetic sport and therefore should have access to the appropriate mental health professionals." http://www.jissn.com/content/11/1/20#B50 * All (healthy human) test subjects, to Include those that didn't identify gender. ** Number count from gender identified studies & questionnaires. *** PubMed, MEDLINE, SPORTDiscus and CINAHL electronic databases were searched online. BCRBEL DESIGNED BY: Aaron Isaacs First Call Out: Show Prep Podcast For Bodybuider Competitors www.firstcallout.us www.facebook.com/firstcallout.us www.twitter/firstcallOut