Module 9 Lecture 1 Nutrition for Body Builders

Question 1

How do nitruent requirements vary?

Answer 1

• Phase and volume of training
• Gender, weight, body composition

Question 2

What are the 4 phases of periodization?

Answer 2

1. Maintenance phase
2. Building phase
3. Tapering phase
4. Cutting phase

Question 3

Diet Phase Transitions

Answer 3

Diets transition slowly from a caloric surplus to a caloric deficient…Ideally!
* Most of the calories that will eventually be cut come from the elimination of carbs and fat
* Protein intake tends to increase (as a percentage of total energy) over time

Question 4

Maintenance Phase

Answer 4

Goal: maintain body composition
* Avoid loss of LBM or fat gain
* Off-season training
* Workouts: 1x/day, 4-6 days/week

Question 5

Muscle Building Phase

Answer 5

Goal: Build LBM and minimize fat gain
* Start of competitive season
* Workouts: 1-2 x/day, 5-6 days/week

Question 6

Tapering Phase

Answer 6

Goal: Slight gains in LBM, fat loss, gain muscular
definition
* 12 weeks prior to competition
* Workouts: 1-2x/day, 6-7 days/week
* Increased aerobic activity to promote fat loss

Question 7

Cutting Phase

Answer 7

Goal: fat loss, gain muscular definition
* 1 week prior to competition (if needed)
* Workouts: 1-2x/day, 6-7 days/week

Question 8

Typical Sources of PRO, CHO, Fat in the cutting diet

Answer 8

• Protein sources: lean beef, chicken breast, tuna, egg whites, cottage cheese
• CHO Sources: oatmeal, brown rice, wheat bread, wheat noodles, sweet potatoes, fruit
• Fat Sources: nuts, natural peanut butter, fish oil, flax oil, olive oil
• Salad Greens are also very popular ◦ Dressing is very limited

Question 9

Practice of hypohydration

Answer 9

Widely practiced by bodybuilders in the days leading up to competition with the goal of muscular definition
Need to caution the athlete about the con’s
* General health
* Diminished sense of balance; inability to pose with confidence
* Emaciation vs. definition

Question 10

Contest Prep Detail

Answer 10

• Approximately six months before a bodybuilder competes they will have identified a show or competition to target.
• The athlete will determine the BF% s/he wants to be at during competition and will then estimate how many weeks it will take to reach it. Based on current wt/composition

Question 11

Working With Body Builders

Answer 11

• Keenly interested in nutrition - May be misinformed, Present strong evidence for recommendations
• Know your stuff! - Be familiar with common ergogenic aids used by body builders
• Be aware of training phases and diets - Decide when to say “no.”