Despite going to about 200 different booths, there was zero
representation from the dietetic community from this measly cross-section. This is a curious population made up of young
men in their 20s, intrigued folks looking for something to do, and a lot of
soccer moms/dads. “Sports Nutrition”
signs were everywhere. Companies with
claims to ‘gain lean body mass’, ‘improve strength’, and ‘eating clean’ were
everywhere but after about 3 hours, one dietitian wasn’t to be found. No one claiming to be a dietitian was found
but there were a lot of ‘nutritionists’.
Frankly, this is a multi-million dollar industry and
dietetics needs to be able to adapt and get in on this diverse population. This is the first part of a 3 part series to
provide information on the sport of bodybuilding which will also include figure
shows which are gaining popularity among women.
“Participants in the sport of bodybuilding are judged by
appearance rather than
performance. In this respect, increased muscle size and
definition are critical
elements of success.” (Lambert, Frank, and Evans 317-327)
Bodybuilding is broken up into two parts, off-season, and
pre-show. The basis of the off-season is
to build body mass and fat mass. Fat
mass or energy stores are later used for muscle anabolism (muscle building).
Pre-show is a period of time lasting 6-12 weeks where the
body builder attempts to maintain muscle mass while reducing body fat to low
levels.
“During the pre-contest phase, the bodybuilder should be in negative
energy balance so that body fat can be oxidized.” (Lambert, Frank, and Evans 317-327), this is
also a time of negative Calorie balance.
Protein consumption comprising of 30% of the diet will reduce lean mass
losses at this time.
Suggested ratios for body builders are 55-60% carbs, 25-30%
protein and 15-20% fat for the off-season and pre-show. Foods that rank low on the glycemic index are
preferred (sweet potatoes, whole grains, brown rice). Processed foods high in
sugar are avoided during the pre-show period as they lead to increased fat mass
and water retention.
Estimated protein consumption of 1.2-1.7 g/kg of body weight
was initially thought to be adequate but the research in this area is
shaky. Moderate exercisers where studied
with protein intakes of 1.6g/kg/day.
This very high level was no more effective in promoting a positive
nitrogen balance than 0.8g of protein/kg/day (Lambert, Frank, and Evans 317-327). Other variables include how steady the level
of training was and the intensity of the exercise coupled with recovery time.
Lambert, Charles
P., Laura L. Frank, and William J. Evans. "Macronutrient Considerations
for the Sport of Bodybuilding." Sports Medicine. 34.5 (2004):
317-327. Print.
<http://www.sportsnutritionworkshop.com/files/14.spnt.pdf>.
Protein and amino acid metabolism repletion after high-intensity
intermittent exercise during and after exercise and the effects of nutrition. Rennie
MJ, Tipton KD. Annual Review Physiology
1977; 42: 129-32, Nutrition 2000; 20: 457-83.
Print.<http://www.tandfonline.com/doi/full/10.1080/02640414.2011.574722>.
Gina Lesako RD, LD is the SCAN blog coordinator (those interested in writing for SCAN can email her directly at glesako@gmail.com, resolve to increase your online exposure).
She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).
She can also be found blogging at http://dietitianseatchocolatetoo.blogspot.com/).
Find her on SCAN: http://www.scandpg.org/dietitians/15720/
