Roberts Brandon M, Helms Eric R, Trexler Eric T, Fitschen Peter J
The Strength Guys, Birmingham, USA.
Auckland University of Technology, Sports Performance Research Institute New Zealand, Auckland, New Zealand.
J Hum Kinet. 2020 Jan 31;71:79-108. doi: 10.2478/hukin-2019-0096. eCollection 2020 Jan.
The popularity of physique sports is increasing, yet there are currently few comprehensive nutritional guidelines for these athletes. Physique sport now encompasses more than just a short phase before competition and offseason guidelines have recently been published. Therefore, the goal of this review is to provide an extensive guide for male and female physique athletes in the contest preparation and recovery period. As optimal protein intake is largely related to one's skeletal muscle mass, current evidence supports a range of 1.8-2.7 g/kg. Furthermore, as a benefit from having adequate carbohydrate to fuel performance and activity, low-end fat intake during contest preparation of 10-25% of calories allows for what calories remain in the "energy budget" to come from carbohydrate to mitigate the negative impact of energy restriction and weight loss on training performance. For nutrient timing, we recommend consuming four or five protein boluses per day with one consumed near training and one prior to sleep. During competition periods, slower rates of weight loss (≤0.5% of body mass per week) are preferable for attenuating the loss of fat-free mass with the use of intermittent energy restriction strategies, such as diet breaks and refeeds, being possibly beneficial. Additionally, physiological and psychological factors are covered, and potential best-practice guidelines are provided for disordered eating and body image concerns since physique athletes present with higher incidences of these issues, which may be potentially exacerbated by certain traditional physique practices. We also review common peaking practices, and the critical transition to the post-competition period.
健体运动的普及程度正在提高，但目前针对这些运动员的全面营养指南却很少。健体运动现在所涵盖的不仅仅是比赛前的短暂阶段，最近还发布了非赛季指南。因此，本综述的目的是为男女健体运动员在备赛和恢复期提供一份详尽的指南。由于最佳蛋白质摄入量在很大程度上与骨骼肌质量相关，目前的证据支持摄入量范围为1.8 - 2.7克/千克体重。此外，由于摄入充足碳水化合物对运动表现和活动有促进作用，备赛期间脂肪摄入量占热量的下限为10 - 25%，这样能使“能量预算”中剩余的热量来自碳水化合物，以减轻能量限制和体重减轻对训练表现的负面影响。在营养摄入时间方面，我们建议每天摄入四到五次蛋白质补充剂，其中一次在训练前后摄入，一次在睡前摄入。在比赛期间，采用间歇性能量限制策略（如饮食中断和复食），以较慢的减重速度（每周≤体重的0.5%）为宜，这可能有助于减少去脂体重的流失。此外，还涵盖了生理和心理因素，并针对饮食失调和身体形象问题提供了潜在的最佳实践指南，因为健体运动员出现这些问题的发生率较高，某些传统的健体训练方法可能会使这些问题进一步恶化。我们还综述了常见的巅峰训练方法，以及向赛后阶段的关键过渡。
