Here's a summary of the report:
Calories:
Gradual reduction in Calories should be set so that the athlete loses 0.5-1 lbs. per week to maximize muscle retention.
Protein:Recommendations are set at 2.3-3.1 g/kg of lean body mass (not all competitors will respond to this but the majority will).
Fat:
Keep within 15-30% of Calories from fat and the remainder of Calories from carbohydrates.
Meal frequency:
3-6 meals per day with a meal containing 0.4-0.5 g/kg of bodyweight for protein prior and subsequent to resistance training to maximize benefits of nutrient timing and frequency. Alterations in timing appear to have little effect on fat loss or lean mass retention.
Additional considerations:
The practice of dehydration and
electrolyte manipulation in the final days and hours prior to competition can
be dangerous, and may not improve appearance. Increasing carbohydrate intake at
the end of preparation has a theoretical rationale to improve appearance,
however it is understudied. Thus, if carbohydrate loading is pursued it should
be practiced prior to competition and its benefit assessed individually.
Finally, competitors should be aware of the increased risk of developing eating
and body image disorders in aesthetic sport and therefore should have access to
the appropriate mental health professionals.
Find the full article here: http://www.jissn.com/content/11/1/20
