![]() Consumption of protein/amino acids and carbohydrate immediately before and after training sessions may augment protein synthesis, muscle glycogen resynthesis and reduce protein degradation. Thus, we suggest dietary fats comprise 15-20% of the body builders' off-season and pre-contest diets. Excess dietary saturated fat can exacerbate coronary artery disease however, low-fat diets result in a reduction in circulating testosterone. In both the off-season and pre-contest phases, adequate dietary carbohydrate should be ingested (55-60% of total energy intake) so that training intensity can be maintained. The higher protein intake will also provide a relatively large thermic effect that may aid in reducing body fat. There is evidence that a relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction. Furthermore, during the pre-contest phase, protein intake must be adequate to maintain muscle mass. During the pre-contest phase, the bodybuilder should be in negative energy balance so that body fat can be oxidised. For 6-12 weeks prior to competition, body builders attempt to retain muscle mass and reduce body fat to very low levels. Additionally, during the off-season, adequate protein must be available to provide amino acids for protein synthesis. During the off-season, it is advantageous for the bodybuilder to be in positive energy balance so that extra energy is available for muscle anabolism. ![]() Body builders attempt to increase muscle mass during the off-season (no competitive events), which may be the great majority of the year. ![]() The purpose of this review is to evaluate the literature and provide recommendations regarding macronutrient intake during both 'off-season' and 'pre-contest' phases. In this respect, increased muscle size and definition are critical elements of success. Participants in the sport of bodybuilding are judged by appearance rather than performance. ![]()
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