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In this episode, I go over the paper “Nutrition Recommendations for Bodybuilders in the Off-season: A Narrative Review”. Sit back, relax, and enjoy!
Link to paper: https://www.ncbi.nlm.nih.gov/pubmed/31247944
Dietary recommendation for bodybuilders in the off-season [Table 1]
| Diet | Recommendation Novice/Intermediate | Recommendation Advanced |
|---|---|---|
| Weekly weight gain | ~0.25–0.5 (% of body weight) | ~0.25 (% of body weight) |
| Calories | +10–20% above maintenance | +5–10% above maintenance |
| Protein | 1.6–2.2 g/kg | 1.6–2.2 g/kg |
| Fats | 0.5–1.5 g/kg | 0.5–1.5 g/kg |
| Carbs | Remaining calories (≥3–5 g/kg) | Remaining calories (≥3–5 g/kg) |
Recommendations for dietary supplements and dosage for bodybuilders [Table 2]
| Supplement | Recommended Dosage |
|---|---|
| Creatine monohydrate | 3 g/day |
| Beta-alanine | 3–5 g/day |
| Citrulline malate | 8 g/day |
| Caffeine | 5–6 mg/kg |
| Multivitamin | Low dose micronutrient supplement (≤100% RDA) |
| Omega 3 | 2–3 g EPA/DHA |
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The Previous 10 Absolute Strength Episodes:
Episode 230: Evidence-Based Recommendations for Fat Loss
Episode 231: How to Gain Strength Without Gaining Weight
Episode 232: 10 Year NFL Veteran and Founder of Power Athlete John Welbourn
Episode 233: How Much Does Building Muscle Impact Your Metabolism?
Episode 234: Why I Am Lowering My Training Frequency and More feat. Derek Charlebois
Episode 235: A Practical Guide To Fat Loss
Episode 236: What is the “optimal” body fat for health and performance Q&A
Episode 237: My Current Meet Prep Training and Fat Loss Diet Plan
Episode 238: How To Create Your Ideal Fitness Business with Pat Rigsby
Episode 239: Three Unique Ways to Make Your Diet Fit Your Lifestyle
Episode 240: How to Decide When to Change Weight Classes in Powerlifting Q&A
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