title: A nutrition and conditioning intervention for natural bodybuilding contest preparation: case study.
abstract: Bodybuilding competitions are becoming increasingly popular. Competitors are judged on their aesthetic appearance and usually exhibit a high level of muscularity and symmetry and low levels of body fat. Commonly used techniques to improve physique during the preparation phase before competitions include dehydration, periods of prolonged fasting, severe caloric restriction, excessive cardiovascular exercise and inappropriate use of diuretics and anabolic steroids. In contrast, this case study documents a structured nutrition and conditioning intervention followed by a 21 year-old amateur bodybuilding competitor to improve body composition, resting and exercise fat oxidation, and muscular strength that does not involve use of any of the above mentioned methods. Over a 14-week period, the Athlete was provided with a scientifically designed nutrition and conditioning plan that encouraged him to (i) consume a variety of foods; (ii) not neglect any macronutrient groups; (iii) exercise regularly but not excessively and; (iv) incorporate rest days into his conditioning regime. This strategy resulted in a body mass loss of 11.7 kg's, corresponding to a 6.7 kg reduction in fat mass and a 5.0 kg reduction in fat-free mass. Resting metabolic rate decreased from 1993 kcal/d to 1814 kcal/d, whereas resting fat oxidation increased from 0.04 g/min to 0.06 g/min. His capacity to oxidize fat during exercise increased more than two-fold from 0.24 g/min to 0.59 g/min, while there was a near 3-fold increase in the corresponding exercise intensity that elicited the maximal rate of fat oxidation; 21% V̇O2max to 60% V̇O2max. Hamstring concentric peak torque decreased (1.7 to 1.5 Nm/kg), whereas hamstring eccentric (2.0 Nm/kg to 2.9 Nm/kg), quadriceps concentric (3.4 Nm/kg to 3.7 Nm/kg) and quadriceps eccentric (4.9 Nm/kg to 5.7 Nm/kg) peak torque all increased. Psychological mood-state (BRUMS scale) was not negatively influenced by the intervention and all values relating to the Athlete's mood-state remained below average over the course of study. This intervention shows that a structured and scientifically supported nutrition strategy can be implemented to improve parameters relevant to bodybuilding competition and importantly the health of competitors, therefore questioning the conventional practices of bodybuilding preparation.
authors.affiliation: Guru Performance LTD, 58 South Molton St, London, W1K 5SL UK.
authors.forename: Scott Lloyd
authors.initials: SL
authors.lastname: Robinson
authors.affiliation: Institute of Sport & Exercise Science, University of Worcester, Henwick Grove, Worcester, WR2 6AJ UK.
authors.forename: Anneliese
authors.initials: A
authors.lastname: Lambeth-Mansell
authors.affiliation: Ultimate City Fitness, 1-3 Cobb Street, London, E1 7LB UK.
authors.forename: Gavin
authors.initials: G
authors.lastname: Gillibrand
authors.affiliation: Department of Exercise and Sport Science, University of North Carolina Chapel Hill, Office: 303A Woolen, 209 Fetzer Hall, Chapel Hill, NC USA.
authors.forename: Abbie
authors.initials: A
authors.lastname: Smith-Ryan
authors.affiliation: Guru Performance LTD, 58 South Molton St, London, W1K 5SL UK.
authors.forename: Laurent
authors.initials: L
authors.lastname: Bannock
mesh_terms: D000273:Adipose Tissue; D054874:Athletic Performance; D001823:Body Composition; D015992:Body Mass Index; D001835:Body Weight; D004032:Diet; D019587:Dietary Supplements; D004734:Energy Metabolism; D005247:Feeding Behavior; D006801:Humans; D008297:Male; D009043:Motor Activity; D053580:Muscle Strength; D018482:Muscle, Skeletal / Q000378:metabolism; D009752:Nutritional Status; D010101:Oxygen Consumption; D012146:Rest; D064133:Sports Nutritional Physiological Phenomena; D000067816:Whey Proteins / Q000008:administration & dosage; D055815:Young Adult
chemical_list: D000067816:Whey Proteins
keywords: Body composition; Conditioning; Fat oxidation; Metabolic health; Physique; Sports nutrition