Bodybuilding Contest Prep

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Nutrition and Training Before a Bodybuilding Contest

Bodybuilding Contest Science and Practice

Scientist, coaches and athletes argued about science and practice at least over 100 years.

In 1904, coach Bill Reid from Harvard warned his football players not to become involved with the famous Harvard Fatigue Laboratory. Because they might hurt their performance. Scientist often contemptuous of coaches because they don’t include the latest research findings in game plans. In this tradition, Brazilian scientist urged bodybuilders to make pre-contest preparations consistent with latest scientific research.

Bodybuilding Contest Do’s and Don’t

  • Don’t use artificially sweetened beverages before a contest. Because associated with weight gain. Athletes reduce sugar intake but avoid artificial sweeteners.
  • Don’t exercise in fasted state because bodybuilders won’t lose fat. Will negatively affect caloric expenditure and fat metabolism.
  • Avoid split routines before a contest and emphasize multi-joint exercises.
  • Cut back on protein. Optimal protein intake for fat loss is 1.2 to 1.8 grams per kilogram of bodyweight. Most bodybuilders consume 2.4 grams per kilogram.
  • Avoid extremely low carbohydrate diets because they impair exercise performance.
  • Avoid high volume aerobics. Instead, bodybuilders should do high intensity interval training (HIIT).

Almost any program works if applied systematically and athletes buy into it. Many of these ideas make sense. But none of these suggestions tested in elite bodybuilders yet.