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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 |
|~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]
|Citrulline malate||8 g/day|
|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 235: A Practical Guide To Fat Loss
Episode 237: My Current Meet Prep Training and Fat Loss Diet Plan
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