Several surveys have examined the diet practices of competitive bodybuilders. The latest one was presented at the Experimental Biology 2002 meeting. The 25 subjects completed a diet survey, were medically examined and provided a blood sample at their competition. The age range of the men was 18 to 53. They had a bodyfat range of 3.2 to 13.7 percent, with an average of 6.5 percent. About 80 percent of them modified their diets at least 10 weeks before the contest, and half maintained a log of everything they ate.
Calories
’33 percent restricted themselves to 1,000 to 2,000 calories a day
’52 percent ate between 2,000 and 3,000 calories a day
’14 percent ate more than 3,000 calories a day
Protein
‘8 percent took in 50 to 100 grams of protein a day
’21 percent took in 100 to 200 grams of protein a day
’42 percent took in 200 to 300 grams of protein a day
’25 percent took in more than 300 grams of protein a day
Carbohydrate
‘9 percent took in fewer than 50 grams of carb a day
’17 percent took in 100 grams of carb a day
’35 percent took in between 100 to 200 grams of carb a day
’13 percent took in between 200 to 300 grams of carb a day
’22 percent took in more than 300 grams of carb a day
Fat
’13 percent took in fewer than 10 grams of fat a day
’21 percent took in 10 to 20 grams of fat a day
’29 percent took in 20 to 30 grams of fat a day
Most of them decreased sodium and/or fluid intake several days before the show, and 38 percent admitted using a diuretic. Another 40 percent used creatine and pro-hormone supplements. Nearly all the bodybuilders showed elevated levels of transaminase, an enzyme that increases during muscle damage. Sixty-six percent showed elevated blood urinary nitrogen levels, and another 42 percent showed elevated creatinine levels. The former result likely reflects a higher protein intake, while the latter is probably due to creatine use. IM
You must be logged in to post a comment Login