odybuilding is the use of progressive resistance exercise to control and develop one's

musculature.[1] An individual who engages in this activity is referred to as a bodybuilder.

In competitive amateur and professional bodybuilding, bodybuilders appear in lineups
doing specified poses, and later perform individual posing routines, for a panel of udges
who ran! competitors based on criteria such as symmetry, muscularity and conditioning.
"odybuilders prepare for competition through a combination of dehydration, fat loss,
oils, and tanning #or tanning lotions$ which ma!e their muscular definition more distinct.
%ell&!nown bodybuilders include 'harles Atlas, (teve )eeves, )eg *ar!, Arnold
(chwar+enegger and ,ou -errigno. .he winner of the annual /r. 0lympia contest is
generally recogni+ed as the world's top male bodybuilder. .he title is now held by I-""
professional *hil 1eath of the 2nited (tates.
'ontents
1 1istory
1.1 3arly years
1.4 3ugen (andow
1.5 -irst large&scale bodybuilding competition
1.6 7otable early bodybuilders
1.8 198:s and 19;:s
4 19<:s onwards
4.1 7ew organi+ations
4.4 Anabolic=Androgenic (teroid 2se
4.5 %orld "odybuilding -ederation
4.6 0lympic sport discussion
4.8 )ecent developments
5 Areas
5.1 *rofessional bodybuilding
5.4 7atural bodybuilding
5.5 -emale bodybuilding
6 'ompetition
6.1 *reparations
6.1.1 'utting and bul!ing
6.1.4 'lean bul!ing
6.1.5 >irty bul!ing
6.1.6 *re&competition
8 /uscle growth
8.1 %eight training
8.4 7utrition
8.4.1 'arbohydrates
8.4.4 *rotein
8.4.5 /eals
8.4.6 >ietary supplements
8.5 *erformance enhancing substances
8.6 )est
8.8 0vertraining
; 7on muscle&developing methods
< (ee also
? 7otes
9 3xternal lin!s
1istory
-ile@(andow ca1?96.ogv
(andow in 1?96
3arly years
(tone&lifting traditions were practiced in ancient Areece and 3gypt. %estern weight
lifting developed in 3urope around 1??: to 1985, with strongmen displaying feats of
strength for the public, and challenging each other. .he focus was not on the ma!e up of
their physiBue, and these strongmen often had a large stomach and fatty limbs.[4]
3ugen (andow
"odybuilding developed in the late 19th century, promoted in 3ngland by the '-ather of
/odern "odybuilding', Aerman&born 3ugen (andow. 1e allowed audiences to enoy
viewing his physiBue in Cmuscle display performancesC. Although audiences were
thrilled to see a well&developed physiBue, those men simply displayed their bodies as part
of strength demonstrations or wrestling matches. (andow had a stage show built around
these displays through his manager, -loren+ Diegfeld. .he 0scar&winning 195; musical
film .he Areat Diegfeld, depicts this beginning of modern bodybuilding, when (andow
began to display his body for carnivals.
(andow became so successful at flexing and posing his physiBue, that he later created
several businesses around his fame and was among the first to mar!et products branded
with his name alone. 1e was credited with inventing and selling the first exercise
eBuipment for the masses@ machined dumbbells, spring pulleys and tension bands. 3ven
his image was sold by the thousands in Ccabinet cardsC and other prints.
(andow was a perfect CgracilianC. .his was a standard of ideal body proportions close to
those of ancient Aree! and )oman statues E see Aolden /ean. /en were udged by how
closely they matched these proportions.
-irst large&scale bodybuilding competition
(andow organised the first bodybuilding contest on (eptember 16, 19:1 called the CAreat
'ompetitionC which was held in the )oyal Albert 1all, ,ondon, 2F. Gudged by himself,
(ir 'harles ,awes, and (ir Arthur 'onan >oyle, the contest was a great success and with
a capacity crowd many bodybuilding enthusiasts were turned away.[5] .he trophy
presented to the winner was a bron+e statue of (andow sculpted by -rederic! *omeroy.
.he winner was %illiam ,. /urray of 7ottingham, 3ngland. .he most prestigious
bodybuilding contest today is the /r. 0lympia, and since 19;?, the winner has been
presented with the same bron+e statue of (andow that he himself presented to the winner
at the first contest.
0n 1; Ganuary 19:6, the first large&scale bodybuilding competition in America too! place
at /adison (Buare Aarden in 7ew Hor! 'ity. .he winner was Al .reloar and he was
declared C.he /ost *erfectly >eveloped /an in the %orldC.[6] .reloar won a I1,:::
cash pri+e, a substantial sum at that time. .wo wee!s later, .homas 3dison made a film
of Al .reloar's posing routine. 3dison also made two films of (andow a few years before.
.hose were the first three motion pictures featuring a bodybuilder. In the early 4:th
century, "ernarr /acfadden and 'harles Atlas, continued to promote bodybuilding
across the world. Alois *. (woboda was an early pioneer in America.
7otable early bodybuilders
/any other important bodybuilders in the early history of bodybuilding prior to 195:
include@ 3arle ,iederman #writer of some of the earliest bodybuilding instruction boo!s$,
Dishe "reitbart, Aeorg 1ac!enschmidt, 3my 7!emena, Aeorge -. Gowett, -inn 1ateral #a
pioneer in the art of posing$, -ran! (aldo, /onte (aldo, %illiam "an!ier, ,aunceston
3lliot, (ig Flein, (gt. Alfred /oss, Goe 7ordBuist, ,ionel (trongfort #(trongfortism$,[8]
Austav -riJtens!K #the '+ech champion$, )alph *arcaut, a champion wrestler who also
authored an early boo! on Cphysical culture,C and Alan *. /ead, who became an
impressive muscle champion despite the fact that he lost a leg in %orld %ar I. Actor
-rancis L. "ushman started his career as a bodybuilder and sculptor's model before
beginning his famous silent movie career. "ushman was a disciple of 3ugen (andow.
/odel Gac!ie 'oey with /r. ,os Angeles contestant 3d 1olovchi! #also !nown as 3d
-ury$, 1985
198:s and 19;:s
"odybuilding became more popular in the 198:s and 19;:s with the emergence of
strength and gymnastics champions oining the culture, and the simultaneous
populari+ation of muscle training, most of all by Goe %eider, whose advertising in comic
boo!s and other publications encouraged many young men to underta!e weight training
to improve their physiBues to resemble the comic boo!s' muscular superheroes. 0f
notable athletes, 2( national and gymnastics champion and 2( 0lympic weightlifting
team competitor Gohn Arime! and "ritish strength athlete )eg *ar! as winners of newly
created bodybuilding titles such as the /r. 2niverse and /r. America competitions
paved the way for others. /aga+ines such as (trength M 1ealth and /uscular
>evelopment were accompanied by the fame of /uscle "each, in (anta /onica,
'alifornia. .he casting of some bodybuilders in movies was another maor vehicle for the
activity's populari+ation. 0f bodybuilder&actors perhaps the most famous were (teve
)eeves and )eg *ar!, who were featured in roles portraying 1ercules, (amson and other
legendary heroes. >ave >raper gained public fame through a role in >on't /a!e %aves,
and in appearances in television series such as the "everly 1illbillies and .he /on!ees.
0ther rising stars in this period were ,arry (cott, (erge 7ubret, and (ergio 0liva. .he
gym eBuipment and training supplement industries founded by Goe %eider were
complemented by the growth of the International -ederation of "ody"uilding M -itness
#I-""$, which was co&founded by Goe and his brother "en. .he I-"" eventually
displaced the Amateur Athletic 2nion's /r. 2niverse titles and also that of 7A""A, the
7ational Amateur "odybuilders Association as the most important and notable contests.
19<:s onwards
7ew organi+ations
In the 19<:s, bodybuilding had maor publicity than!s to Arnold (chwar+enegger, -ranco
'olumbu, ,ou -errigno and others in the 19<< film *umping Iron. "y this time the
International -ederation of "ody"uilding M -itness #I-""$ dominated the competitive
bodybuilding landscape and the Amateur Athletic 2nion #AA2$ too! a bac! seat.
.he 7ational *hysiBue 'ommittee #7*'$ was formed in 19?1 by Gim /anion,[;] who
had ust stepped down as chairman of the AA2 *hysiBue 'ommittee. .he 7*' has gone
on to become the most successful bodybuilding organi+ation in the 2.(., and is the
amateur division of the I-"" in the 2nited (tates. .he late 19?:s and early 199:s saw
the decline of AA2 sponsored bodybuilding contests. In 1999, the AA2 voted to
discontinue its bodybuilding events.
Anabolic=Androgenic (teroid 2se
)onnie 'oleman ? x /r. 0lympia E 4::9
.his period also saw the rise of anabolic steroids used both in bodybuilding and many
other sports. In bodybuilding lore, this is partly attributed to the rise of Cmass monstersC,
beginning with Arnold (chwar+enegger, (ergio 0liva and ,ou -errigno in the late 19;:s
and early 19<:s and continuing in the 19?:s, 199:s and 4:::s with ,ee 1aney, >orian
Hates, )onnie 'oleman and /ar!us )uhl. Also the emergence of bodybuilders such as
Areg Fovacs, *aul >e/ayo and Nictor )ichards who, while not being particularly
successful at the pro level, attained mass and si+e at levels that were not seen previously.
Arnold (chwar+enegger at the time of shooting the movie that brought body building to
life, C*umping IronC he never said that he did steroids to increase his winning chance but
said you have to do anything you can to get the advantage in competition. "ut in later
interviews he admitted to it and even said he does not regret using anything. .his was a
huge impact at the time because Arnold was the face of bodybuilding at the time and is
still considered by some to be the best to ever do the sport.[<]
.o combat this, and in the hopes of becoming a member of the I0', the I-"" introduced
doping tests for both steroids and other banned substances. Although doping tests
occurred, the maority of professional bodybuilders still used anabolic steroids for
competition. >uring the 19<:s the use of anabolic steroids was openly discussed partly
due to the fact they were legal.[?] 1owever the 2.(. 'ongress in the Anabolic (teroid
'ontrol Act of 199: placed anabolic steroids into (chedule III of the 'ontrolled
substance act #'(A$. (imilarly in 'anada, steroids were added to the 'riminal 'ode of
'anada as a 'lass IN controlled substance #that class was created expressly for steroids$.
%orld "odybuilding -ederation
%"- ,ogo
/ain article@ %orld "odybuilding -ederation
In 199:, wrestling promoter Nince /c/ahon announced he was forming a new
bodybuilding organi+ation, the %orld "odybuilding -ederation #%"-$. /c/ahon
wanted to bring %%-&style showmanship and bigger pri+e money to the sport of
bodybuilding. A number of I-"" stars were recruited but the roster was never very large,
with the same athletes competingO the most notable winner and first %"- champion was
Aary (trydom. /c/ahon formally dissolved the %"- in Guly 1994. )easons for this
probably included lac! of income from the pay&per&view broadcasts of the %"- contests,
slow sales of the %"-'s maga+ine "odybuilding ,ifestyles #which later became %"-
/aga+ine$, and the expense of paying multiple ;&figure contracts as well as producing
two .N shows and a monthly maga+ine.
0lympic sport discussion
In the early 4:::s, the I-"" was attempting to ma!e bodybuilding an 0lympic sport. It
obtained full I0' membership in 4::: and was attempting to get approved as a
demonstration event at the 0lympics which would hopefully lead to it being added as a
full contest. .his did not happen. 0lympic recognition for bodybuilding remains
controversial since many argue that bodybuilding is not a sport.[9]
)ecent developments
In 4::5, Goe %eider sold %eider *ublications to A/I, which owns .he 7ational
3nBuirer. .he position of president of the I-"" was filled by )afael (antona following
the death of "en %eider in 0ctober 4::?. In 4::6, contest promoter %ayne >e/ilia
bro!e ran!s with the I-"" and A/I too! over the promotion of the /r. 0lympia contest.
0ther professional contests emerged in this period, such as the Arnold 'lassic, 7ight of
'hampions, and the 3uropean Arand *rix of "odybuilding.
In the 199:s and the early 41st century, patterns of consumption and recreation similar to
those of the 2nited (tates became more widespread in 3urope and especially in 3astern
3urope following the collapse of the (oviet 2nion. .his resulted in the emergence of
whole new populations of bodybuilders emerged from former 3astern bloc states.
Areas
*rofessional bodybuilding
/ain article@ *rofessional bodybuilding
-ran! Dane, a former professional bodybuilder and three&time /r. 0lympia.
In the modern bodybuilding industry, CprofessionalC generally means a bodybuilder who
has won Bualifying competitions as an amateur and has earned a Cpro cardC from their
respective organi+ation. *rofessionals earn the right to compete in competitions that
include monetary pri+es. >epending on the level of success, these bodybuilders may
receive monetary compensation from sponsors, much li!e athletes in other sports.
7atural bodybuilding
/ain article@ 7atural bodybuilding
>ue to the growing concerns of the high cost, health conseBuences and illegal nature of
steroids many organi+ations have formed in response and have deemed themselves
CnaturalC bodybuilding competitions. In addition to the concerns noted, many promoters
of bodybuilding have sought to shed the Cfrea!ishC reputation that the general public
perceives of bodybuilding and have successfully introduced a more mainstream audience
to the sport of bodybuilding by including competitors whose physiBues appear much
more attainable and realistic.
In natural contests the testing protocol ranges among organi+ations from polygraph
testing #lie detection$ to urinalysis. *enalties also range from organi+ation to organi+ation
from suspensions to strict bans from competition. It is also important to note that natural
organi+ations also have their own list of banned substances and it is important to refer to
each organi+ation's website for more information about which substances are banned
from competition.
.here are many natural bodybuilding organi+ations that exist. (ome of the larger ones
include /uscle/ania, 2ltimate -itness 3vents #2-3$, I7"-=%7"- and I7"A=*7"A.
.hese organi+ations either have 7orth American or worldwide presence and are not
limited to the country in which they are headBuartered.
0ther notable natural bodybuilding organi+ation include the 7*' and the 7A7"-. 7*'
competitions screen competitors using a polygraph test to ensure fair practices. .hough it
is not fool&proof, competitors are selected at random and not all are tested. .his is how
the 7*' differs from the 7A7"-. .he 7A7"- ta!es a more direct approach by ta!ing
urine samples from all competitors that test for steroids and any other substances on the
banned list. .he 7A7"- differs from the 7*' also when it comes to udging. .he
criteria of certain poses differs from organi+ation to organi+ation. .he 7A7"- even has
an elevated calf pose which is specifically uniBue for their competitions.
-emale bodybuilding
*ro female bodybuilder 7i!!i -uller performs a side chest pose.
/ain article@ -emale bodybuilding
.he first 2.(. %omen's 7ational *hysiBue 'hampionship, promoted by 1enry /cAhee
and held in 'anton, 0hio in 19<?, is generally regarded as the first true female
bodybuilding contest E that is, the first contest where the entrants were udged solely on
muscularity.[1:] In 19?: the first /s. 0lympia #initially !nown as the C/issC 0lympia$,
the most prestigious contest for professionals, was held. .he first winner was )achel
/c,ish who had also won the 7*''s 2(A 'hampionship earlier in the year. .he contest
was a maor turning point for the sport of women's bodybuilding. /c,ish inspired many
future competitors to start training and competing. In 19?8, a movie called *umping Iron
II@ .he %omen was released. .his film documented the preparation of several women for
the 19?5 'aesars *alace %orld 'up 'hampionship. 'ompetitors prominently featured in
the film were Fris Alexander, ,ori "owen,,ydia 'heng, 'arla >unlap, "ev -rancis, and
)achel /c,ish. At the time, -rancis was actually a powerlifter, though she soon made a
successful transition to bodybuilding, becoming one of the leading competitors of the late
19?:s and early 199:s.
In recent years, the related areas of fitness and figure competition have gained in
popularity, surpassing that of female bodybuilding, and have provided an alternative for
women who choose not to develop the level of muscularity necessary for bodybuilding.
)achel /c,ish would closely resemble what is thought of today as a fitness and figure
competitor instead of what is now considered a female bodybuilder. -itness competitions
also have a gymnastic element to them.
'ompetition
A bodybuilder, ,u!as 0sladil, posing onstage during a competition. .he pose is a
variation of the Cmost muscularC.
In competitive bodybuilding, bodybuilders aspire to develop and maintain an
aesthetically pleasing body and balanced physiBue.[11][14] In preudging, competitors do
a series of mandatory poses E the front lat spread, the rear lat spread, the front double
biceps, the bac! double biceps, the side chest, the side triceps, the /ost /uscular #men
only$, and the thigh&abdominal pose. 3ach competitor also performs a routine to display
the physiBue. A posedown is usually held at the end of a posing round, while udges are
finishing their scoring. "odybuilders spend time practicing their posing, since they are
udged on it.
In contrast to strongman or powerlifting competitions where physical strength is
important, or to 0lympic weightlifting, where the main point is eBually split between
strength and techniBue, bodybuilding competitions typically emphasi+e condition, si+e
and symmetry. >ifferent organi+ations emphasi+e particular aspects of competition, and
sometimes have different categories in which to compete.
*reparations
'utting and bul!ing
.he general strategy adopted by most present&day competitive bodybuilders is to ma!e
muscle gains for most of the year #!nown as the Coff&seasonC$ and approximately 14E16
wee!s from competition attempt to lose body fat #referred to as CcuttingC$. .he bul!ing
phase entails remaining in a net positive energy balance #calorie surplus$. .he amount of
a surplus that a person remains in is based on the person's goals, as a bigger surplus and
longer bul!ing phase will create more fat tissue. .he surplus of calories relative to one's
energy balance will ensure that muscles remain in a state of anabolism. .he cutting phase
entails remaining in a net negative energy balance #calorie deficit$. .he main goal of
cutting is to oxidi+e fat but also to preserve as much muscle as possible. .he larger the
calorie deficit, the faster one will lose weight. 1owever, a large calorie deficit will also
create the ris! of losing muscle tissue.[15]
.he precise effectiveness of the cutting and bul!ing strategy is un!nown, with only
limited observational case studies on the subect. 7o studies involving precise
hypercaloric feeding combined with resistance exercise have been conducted.
'lean bul!ing
/any non&competitive bodybuilders choose not to adopt the conventional strategy, as it
often results in significant unwanted fat gain during the Cbul!ingC phase. .he attempt to
increase muscle mass in one's body without any gain in fat is called clean bul!ing.
'ompetitive bodybuilders focus their efforts to achieve a pea! appearance during a brief
Ccompetition seasonC.[citation needed]
>irty bul!ing
C>irty bul!ingC is the process of eating at a caloric surplus, without finding the exact
number macronutrients #carbs, fats, and proteins$. %eight lifters who are attempting to
gain mass Buic!ly often choose to use the Cdirty bul!C method. [16]
*re&competition
In the wee! leading up to a contest, bodybuilders may decrease their consumption of
water, sodium and carbohydrates, the former two to alter how water is retained by the
body and the latter to reduce glycogen in the muscle. .he day before the show, water is
removed from the diet, and diuretics may be introduced, while carbohydrate loading to
increase the si+e of the muscles through replenishment of their glycogen. .he goal is to
maximi+e leanness and increase the visibility of veins, or Cvascularity.C .he appearance
of veins is further enhanced immediately before appearing on stage by dar!ening the s!in
through tanning products, and applying oils to the s!in to increase shine. (ome
competitors will eat sugar&rich foods to increase the visibility of their veins. A final step
is the use of weights to fill the muscles with blood and further increase their si+e.
/uscle growth
"odybuilders use three main strategies to maximi+e muscle hypertrophy@
(trength training through weights or elastic=hydraulic resistance
(peciali+ed nutrition, incorporating extra protein[citation needed] and supplements
when necessary
AdeBuate rest, including sleep and recuperation between wor!outs
%eight training
/ain articles@ %eight training and (trength training
%eight training causes micro&tears to the muscles being trained [18][citation needed]O
this is generally !nown as microtrauma. .hese micro&tears in the muscle contribute to the
soreness felt after exercise, called delayed onset muscle soreness #>0/($. It is the repair
to these micro&trauma that result in muscle growth. 7ormally, this soreness becomes
most apparent a day or two after a wor!out. 1owever, as muscles become adapted to the
exercises, soreness tends to decrease.[1;]
%eight training aims to build muscle by prompting two different types of hypertrophy@
sarcoplasmic hypertrophy and myofibrillar hypertrophy. (arcoplasmic hypertrophy leads
to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy
which builds athletic strength. (arcoplasmic hypertrophy is triggered by increasing
repetitions, whereas myofibrillar hypertrophy is triggered by lifting heavier weight.[1<]
In either case, there is an increase in si+e and strength of the muscles #compared to if that
same individual does not lift weights at all$. 1owever, the emphasis is different.
/any trainees li!e to cycle between the two methods in order to prevent the body from
adapting #maintaining a progressive overload$, possibly emphasi+ing whichever method
more suits their goals. I.e, a bodybuilder will use sarcoplasmic hypertrophy most of the
time, but may change to myofibrillar hypertrophy temporarily in order to move past a
plateau. 1owever, no real evidence has been provided to show that trainees ever reach
this plateau, and rather was more of a hype created from 'muscular confusion.'
7utrition
.he high levels of muscle growth and repair achieved by bodybuilders reBuire a
speciali+ed diet. Aenerally spea!ing, bodybuilders reBuire more calories than the average
person of the same weight to provide the protein and energy reBuirements needed to
support their training and increase muscle mass. A sub&maintenance level of food energy
is combined with cardiovascular exercise to lose body fat in preparation for a contest.
.he ratios of calories from carbohydrates, proteins, and fats vary depending on the goals
of the bodybuilder.[1?]
'arbohydrates
'arbohydrates play an important role for bodybuilders. 'arbohydrates give the body
energy to deal with the rigors of training and recovery. 'arbohydrates also promote
secretion of insulin, a hormone enabling cells to get the glucose they need. Insulin also
carries amino acids into cells and promotes protein synthesis.[19] Insulin has steroid&li!e
effects in terms of muscle gains.[citation needed] It is impossible to promote protein
synthesis without the existence of insulin, and which means without carbohydrates, it is
impossible to add muscle mass.[4:] "odybuilders see! out low&glycemic polysaccharides
and other slowly digesting carbohydrates, which release energy in a more stable fashion
than high&glycemic sugars and starches. .his is important as high&glycemic
carbohydrates cause a sharp insulin response, which places the body in a state where it is
li!ely to store additional food energy as fat. 1owever, bodybuilders freBuently do ingest
some Buic!ly digesting sugars #often in form of pure dextrose or maltodextrin$ after a
wor!out. .his may help to replenish glycogen stores within the muscle, and to stimulate
muscle protein synthesis.[41]
*rotein
*rotein mil!sha!es, made from protein powder #center$ and mil! #left$, are a common
bodybuilding supplement.
.he motor proteins actin and myosin generate the forces exerted by contracting muscles.
'urrent advice says that bodybuilders should consume 48E5:P of protein per total
calorie inta!e to further their goal of maintaining and improving their body composition.
[44] .his is a widely debated topic, with many arguing that 1 gram of protein per pound
of body weight per day is ideal, some suggesting that less is sufficient, while others
recommending 1.8, 4, or more.[45] It is believed that protein needs to be consumed
freBuently throughout the day, especially during=after a wor!out, and before sleep.[46]
.here is also some debate concerning the best type of protein to ta!e. 'hic!en, tur!ey,
beef, por!, fish, eggs and dairy foods are high in protein, as are some nuts, seeds, beans
and lentils. 'asein or whey are often used to supplement the diet with additional protein.
%hey protein is the type of protein contained in many popular brands of protein
supplements, and is preferred by many bodybuilders because of its high "iological Nalue
#"N$ and Buic! absorption rates. "odybuilders are usually thought to reBuire protein with
a higher "N than that of soy, which is additionally avoided due to its claimed estrogenic
properties. (till, some nutrition experts believe that soy, flax seeds and many other plants
that contain the wea! estrogen&li!e compounds or phytoestrogens can be used
beneficially, as phytoestrogens compete with estrogens for receptor sites in the male body
and can bloc! its actions. .his can also include some inhibition of pituitary functions
while stimulating the *68: system #the system that eliminates hormones, drugs and
metabolic waste product from the body$ in the liver to more actively process and excrete
excess estrogen.[48][4;] 'ortisol decreases amino acid upta!e by muscle, and inhibits
protein synthesis.[4<]
(ome bodybuilders, such as *atri! "aboumian and )obert 'hee!e follow a strict vegan
diet.
/eals
"odybuilders often split their food inta!e for the day into 8 to < meals of roughly eBual
nutritional content and attempt to eat at regular intervals #e.g. every 4 to 5 hours$. .his
method can serve two purposes@ to limit overindulging in the cutting phase, and to
physically allow for the consumption of large volumes of food during the bul!ing phase.
'ontrary to popular belief, eating more freBuently does not increase basal metabolic rate
when compared to the traditional 5 meals a day. %hile food does have a metabolic cost to
digest, absorb, and store, called the thermic effect of food, it depends on the Buantity and
type of food, not how the food is spread across the meals of the day. %ell&controlled
studies using whole&body calorimetry and doubly labeled water have demonstrated that
there is no metabolic advantage to eating more freBuently.[4?][49][5:]
>ietary supplements
/ain article@ "odybuilding supplement
.he important role of nutrition in building muscle and losing fat means bodybuilders may
consume a wide variety of dietary supplements.[51] Narious products are used in an
attempt to augment muscle si+e, increase the rate of fat loss, improve oint health,
increase natural testosterone production, enhance training performance and prevent
potential nutrient deficiencies. .here are three maor macronutrients that the human body
needs in order for muscle building. .he maor nutrients&protein, carbohydrate, and fat&
provide the body with energy.[54]
*erformance enhancing substances
2nbalanced scales.svg
.his section lends undue weight to certain ideas, incidents, or controversies.
*lease help to create a more balanced presentation. >iscuss and resolve this issue before
removing this message. #Ganuary 4:16$