Off-season Nutrition
An off-season bodybuilding diet should be based on ones current diet. If not on a current diet then it is very important to find to determine a baseline diet based on Total Daily Energy Expenditure. To determine TDEE, finding the BMR is necessary. One of the most popular formulas used is the Harris-Benedict Equation. This equation is as follows:
Women BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)
Men BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)
Next take the BMR and multiply by the Katch-McCardle multipliers to determine TDEE.
To calculate your approximate TDEE, simply multiply these activity factors by your BMR:
Sedentary (little to no exercise + work a desk job) = 1.2
Lightly Active (light exercise 1-3 days / week) = 1.375
Moderately Active (moderate exercise 3-5 days / week) = 1.55
Very Active (heavy exercise 6-7 days / week) = 1.725
Extremely Active (very heavy exercise, hard labor job, training 2x / day) = 1.9
It is important for beginners to realize that the base of the diet should be the total caloric intake as the highest priority. The focus next should include the macro nutrients. Supplements are of least importance.
Macro- nutrients
Macro-nutrients are nutrient types that are needed in mass quantity. These are classified as protein, carbohydrates and fats. Carbohydrates and fats are needed for bulk energy while protein is needed for body structure and recovery. Each macro-nutrient has a specific caloric value. Protein and carbohydrates equate to 4 calories per gram and Fats are 9 calories per gram. These are based on the oxidation of the human body (Whitney & Rolfes,2018). A calorie is a unit of energy measurement within a nutrient. A diet is simply a budget of how much energy you provide the body with nutrition. Fiber can also be considered a macro-nutrient and is often associated differently from carbohydrates because it can be converted to short chain fatty acids. This conversion process is from colonic bacteria which enters the blood stream and oxidizes (Wong et al, 2006).
Whitney, E. N., & Rolfes, S. R. (2018). Understanding nutrition. Cengage Learning.
Wong, J. M., De Souza, R., Kendall, C. W., Emam, A., & Jenkins, D. J. (2006). Colonic health: fermentation and short chain fatty acids. Journal of clinical gastroenterology, 40(3), 235-243.
Protein
Protein provides the material needed to build muscle (amino acids) and the stimulus for driving the anabolic process (muscle protein synthesis). According to Morales et al, individuals with high protein diets generally have an improved body composition (Morales et al, 2017). Whey and Beef protein are considered high quality protein to ingest based on essential amino acid profile and digestibility (Witard et al, 2013). Based on diet preferences, allergies or other digestive issues, many will prefer using soy or plant based proteins over whey based or meat base proteins. Soy protein is not optimal for myofibillar protein synthesis and muscle growth when compared to whey. Whey protein provides greater muscle protein synthesis because of the abundance of the amino acid leucine. The regulation of leucine release and other essential amino acid release (along with insulin release) is greater in whey based protein (Fujita et al, 2006). Soy protein does improve anti-oxidant status when compared to whey (Brown et al, 2004) but for the purpose of recovery and performance, whey protein is the most preferred.
Brown, E. C., DiSilvestro, R. A., Babaknia, A., & Devor, S. T. (2004). Soy versus whey protein bars: effects on exercise training impact on lean body mass and antioxidant status. Nutrition Journal, 3(1), 22.
Fujita, S., Rasmussen, B. B., Cadenas, J. G., Grady, J. J., & Volpi, E. (2006). Effect of insulin on human skeletal muscle protein synthesis is modulated by insulin-induced changes in muscle blood flow and amino acid availability. American Journal of Physiology-Endocrinology and Metabolism, 291(4), E745-E754.
Morales, F. E., Tinsley, G. M., & Gordon, P. M. (2017). Acute and long-term impact of high-protein diets on endocrine and metabolic function, body composition, and exercise-induced adaptations. Journal of the American College of Nutrition, 36(4), 295-305.
Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2013). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. The American journal of clinical nutrition, 99(1), 86-95.
Bodybuilding and Protein
Protein is known as the building block of muscle growth. Philips found that spreading out smaller amounts of high quality protein frequently over the course of the day leads to greater muscle protein synthesis (Philips, 2014). Studies have found that .25 g/kg of protein consumed every two hours (Areta et al, 2013). However, it is widely known that bodybuilder consume more .25g/kg of protein per meal. The issue of protein waste is an important question that is asked among professionals. Several studies have found there is incrementally greater increase in whole body anabolic effect with at least 70 grams of protein per meal (Deutz and Wolfe, 2013). This is likely due to insulin and deposition of protein to non skeletal muscle tissue (Kim et al, 2015).
Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., ... & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of physiology, 591(9), 2319-2331.
Deutz, N. E., & Wolfe, R. R. (2013). Is there a maximal anabolic response to protein intake with a meal?. Clinical nutrition, 32(2), 309-313.
Kim, I. Y., Schutzler, S., Schrader, A., Spencer, H. J., Azhar, G., Ferrando, A. A., & Wolfe, R. R. (2015). The anabolic response to a meal containing different amounts of protein is not limited by the maximal stimulation of protein synthesis in healthy young adults. American Journal of Physiology-Endocrinology and Metabolism, 310(1), E73-E80.
Phillips, S. M. (2014). A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports medicine, 44(2), 149-153.
The Truth About fat
For nutrition and diet there is much question about the role of fats in a diet. Common misconception about the role of fat in the body lead many to avoid fats all together in hopes not to gain fat. The truth is fat plays an integral role in body development and can help build muscle and help lose fat. Truth is many who fail at dieting fail to understand the role of fat and the relationship fat must have with carbohydrates in order to diet successfully. Protein intake is usually a set in place with a diet and therefore carbohydrates and fats will have a reciprocal relationship in terms of caloric intake. Example is if fat intake is high then carbohydrate intake is low to maintain proper calorie intake.
Dietary fats are categorized by the term “saturation.” Saturation is the extent of hydrogen that is bound along the fatty acid carbon chain. Saturated fats are found in meat and dairy, along with coconut oil. Monounsaturated fats are found in olive oil, macadamia nut oil and vegetable oils. Polyunsaturated fats can be found in flaxseed, walnuts, canola oil, fish (salmon, krill etc, think omega -3) andgrass fed animals.
Protein before bed
There are several advantages to taken protein before bed. Having a protein shake before bed can help increase the daily total protein intake. IT can promote an increase of protein synthesis overnight. Snijders e al. shows protein ingestion before sleep can lead to greater muscular hypertrophy, increase muscle recovery and strength. Snijders et al. also concluded that low protein amount leads to lower amino acid levels available for muscle growth during another important time for recovery (Snijders et al, 2019). An 8 week study showed that the increase of night protein intake caused no additional fat gain. The protein best suited for nighttime is casein protein. Casein protein has a slow digest and slow amino acid release (8 hours) which is optimal for sleeping.
Snijders, T., Trommelen, J., Kouw, I. W., Holwerda, A. M., Verdijk, L. B., & Van Loon, L. J. (2019). The impact of pre-sleep protein ingestion on the skeletal muscle adaptive response to exercise in humans: an update. Frontiers in Nutrition, 6, 17.
The importance of dietary fats
The importance of including healthy dietary fats in a diet is crucial for optimal health and performance. A wide range of dietary fat intake could prove successful for gaining muscle. In the context of weight loss, a lower carbohydrate and higher fat diet has been found to be associated with a greater risk improvement in cardiovascular risk profile than a higher carbohydrate/lower fat diet (Noakes and Windt, 2017). For type II diabetics and obese subjects, lower carbohydrates are not advantageous for weight loss due to blood glucose levels and insulin sensitivity (Ajala et al, 2013). Healthy fat diets help with the slower release of carbohydrates into the blood stream allowing for steady blood glucose levels. For men, a minimal amount of dietary saturated and monounsaturated fat is necessary for normal testosterone levels (Volek, et al. 1997).
Ajala, O., English, P., & Pinkney, J. (2013). Systematic review and meta-analysis of different dietary approaches to the management of type 2 diabetes. The American journal of clinical nutrition, 97(3), 505-516.
Noakes, T. D., & Windt, J. (2017). Evidence that supports the prescription of low-carbohydrate high-fat diets: a narrative review. Br J Sports Med, 51(2), 133-139.
Volek, J. S., Kraemer, W. J., Bush, J. A., Incledon, T., & Boetes, M. (1997). Testosterone and cortisol in relationship to dietary nutrients and resistance exercise. Journal of Applied Physiology, 82(1), 49-54.
Types of fats
There are several types of dietary fats that serve different roles within the human body. The following fats are integral pieces of a healthy diet:
Polyunsaturated Fatty Acids (Omega 3, Omega 6): Helps improve cardiovascular function and decreased risk of stroke and heart attack. Helps decrease inflammation and may improve insulin sensitivity and could help reduce subcutaneous fat (Summers et al. 2002).
Monounsaturated Fats: This type of fat is better to intake for insulin sensitivity (Vessby et al, 2001). It can also act to protect the cardiovascular system (olive oil is a prime example) (de Lorgeril and Salen, 2006).
Trans Fats: Trans fats are commonly found in fried foods and butter etc, these types of fats are directly linked to cardiovascular disease (Hu and Willett, 2002). Studies have found that increasing trans fats by as little as 2% can increase risk of death or heart attack by 20-32% (Mozaffarian et al, 2009).
Omega Fatty Acids: Omega 3, 6 and 9. Contains EPA (eicosapentaenoic acid) and DHA (Docosahexaenoic acid). These fatty acids act as an anti-inflammatory in the body. Helps lower risk of cardiovascular disease and improves fat oxidation. Another omega fatty acid called Alpha Linolenic Acid (ALA) helps improves lipid profile and is considered heart healthy (Harris, 1997).
de Lorgeril, M., & Salen, P. (2006). The Mediterranean-style diet for the prevention of cardiovascular diseases. Public health nutrition, 9(1a), 118-123.
Harris, W. S. (1997). n-3 fatty acids and serum lipoproteins: human studies. The American journal of clinical nutrition, 65(5), 1645S-1654S.
Hu, F. B., & Willett, W. C. (2002). Optimal diets for prevention of coronary heart disease. Jama, 288(20), 2569-2578.
Mozaffarian, D., Aro, A., & Willett, W. C. (2009). Health effects of trans-fatty acids: experimental and observational evidence. European journal of clinical nutrition, 63(S2), S5.
Summers, L. K. M., Fielding, B. A., Bradshaw, H. A., Ilic, V., Beysen, C., Clark, M. L., ... & Frayn, K. N. (2002). Substituting dietary saturated fat with polyunsaturated fat changes abdominal fat distribution and improves insulin sensitivity. Diabetologia, 45(3), 369-377.
Vessby, B., Uusitupa, M., Hermansen, K., Riccardi, G., Rivellese, A. A., Tapsell, L. C., ... & Calvert, G. D. (2001). Substituting dietary saturated for monounsaturated fat impairs insulin sensitivity in healthy men and women: The KANWU Study. Diabetologia, 44(3), 312-319.
Fat recommendations
For dietary fat intake, the focus should be on reducing saturated fats (with the exception being MCT oil) and replace with omega-3 containing food sources. For maintaining healthy hormone levels for athletes, especially bodybuilders, diet should be kept around 15% of the total calories (Helms et al, 2014).
Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the international society of sports nutrition, 11(1), 20.
The “Western diet”
The typical American diet which consists of high fat, high sugar and low fiber, carries a high risk of cardiovascular disease and there is still high risk even when one tries to clean up the diet after years of abuse (Christ et al, 2018). Eating high processed foods decreased the thermogenic effect (burning calories) by 50% compared to whole foods.
Christ, A., Günther, P., Lauterbach, M. A., Duewell, P., Biswas, D., Pelka, K., ... & Klee, K. (2018). Western diet triggers NLRP3-dependent innate immune reprogramming. Cell, 172(1-2), 162-175.
Carbohydrates and GLycogen
Glycogen is the primary source of energy for training (Tesch et al. 1986). Supplementing carbohydrate sources may be beneficial for performance (Karelis et al, 2010). Carbohydrate intake during training slows down progressive loss of glycogen (Haff et al, 2000). Over training can cause low glycogen levels over a period of several days. Low glycogen can increase protein breakdown and limit the anabolic response (Howarth et al, 2010). Carbohydrates will increase insulin levels. Insulin determines the rate of muscle glycogen synthesis (Ivy and Kuo, 1998). Carbohydrates are anabolic when combined with glycogen and muscle protein synthesis when insulin increases blood flow and nutrient partitioning to the muscles (Steinberg et al, 1994). Insulin promotes muscle growth by reducing protein turnover (improving nitrogen balance). Glycogen replenishment can lower cortisol release (Bird et al, 2006). The amount of carbohydrates and total energy intake and important for glycogen replenishment. When dieting and energy intake levels are low, post workout carbohydrates are important because it provides an opportunity for a more rapid rate of replenishment for recovery and growth.
Bird, S. P., Tarpenning, K. M., & Marino, F. E. (2006). Independent and combined effects of liquid carbohydrate/essential amino acid ingestion on hormonal and muscular adaptations following resistance training in untrained men. European journal of applied physiology, 97(2), 225-238.
Haff, G. G., Koch, A. J., Potteiger, J. A., Kuphal, K. E., Magee, L. M., Green, S. B., & Jakicic, J. J. (2000). Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise. International journal of sport nutrition and exercise metabolism, 10(3), 326-339.
Howarth, K. R., Phillips, S. M., MacDonald, M. J., Richards, D., Moreau, N. A., & Gibala, M. J. (2010). Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. Journal of Applied Physiology, 109(2), 431-438.
Ivy, J. L., & KUO, C. H. (1998). Regulation of GLUT4 protein and glycogen synthase during muscle glycogen synthesis after exercise. Acta Physiologica Scandinavica, 162(3), 295-304.
Karelis, A. D., Smith, J. E. W., Passe, D. H., & Péronnet, F. (2010). Carbohydrate administration and exercise performance. Sports medicine, 40(9), 747-763.
Steinberg, H. O., Brechtel, G., Johnson, A., Fineberg, N., & Baron, A. D. (1994). Insulin-mediated skeletal muscle vasodilation is nitric oxide dependent. A novel action of insulin to increase nitric oxide release. The Journal of clinical investigation, 94(3), 1172-1179.
Tesch, P. A., Colliander, E. B., & Kaiser, P. (1986). Muscle metabolism during intense, heavy-resistance exercise. European journal of applied physiology and occupational physiology, 55(4), 362-366.
Glycemic index and glycemic load
Glycemic Index: GI measures carbohydrate food sources in relative to elevation of blood sugar levels in comparison to a standardized amount (usually around 50g) (Jenkins et al, 1981). The foods are also compared to a “base” food (white bread) on a scale. A glycemic index of > 100 indicates a higher blood glucose elevation.
Glycemic Load: GL is a multiple of glycemic index and indicates the amount of carbohydrates in a typical amount in a given food. A higher GI food would contain more carbohydrates per serving and produce a higher blood sugar elevation than a low GI food.
Insulin Index: Like the glycemic index, this index measures the extent of insulin elevation. High GI foods tend to have higher insulin index. High fat snacks such as cookies, candy, candy bars etc. have a high insulin index compared to a base GI food like white bread (Holt et al, 1997).
Holt, S. H., Miller, J. C., & Petocz, P. (1997). An insulin index of foods: the insulin demand generated by 1000-kJ portions of common foods. The American journal of clinical nutrition, 66(5), 1264-1276.
Jenkins, D. J., Wolever, T. M., Taylor, R. H., Barker, H., Fielden, H., Baldwin, J. M., ... & Goff, D. V. (1981). Glycemic index of foods: a physiological basis for carbohydrate exchange. The American journal of clinical nutrition, 34(3), 362-366.
Water intake
Water intake is a crucial aspect for fitness performance and dietary improvement. Water is more than half the body’s mass and nearly 75% of fat free mass (Heymsfield et al, 1990). Water acts as a medium for our metabolism to perform biochemical and enzyme reactions. It is the fluid of our cardiovascular system and used to deliver and remove nutrients, hormones and waste (Hall and Guyton, 2015). Water also provides thermoregulation in the cold and heat through blood restriction (cold) and sweat (heat) (Flouris and Cheung, 2009). It is a determinant of cellular hydration which can impact protein metabolism (Schliess et al, 2006). Water is also vital for kidney function through filtration and absorption. Water also acts as a medium within the gut that determines the concentration of nutrients and affects digestion and absorption process (Jeukrndrup et al, 2009). On average, the adequate intake needed for water loss balance is around 3.7 liters per day. For athletes and those who exercise for multiple hours per week, to prevent poor performance it is advised to prevent body weight loss of greater than 2% of total body weight through fluid consumption (Kenney, 2004).
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