Furthermore, all participants reported manipulating water intake while three simultaneously manipulated sodium intake in an attempt to reduce body water in hopes of creating a leaner look.
During peak week, six participants reported using a modified carbohydrate loading regimen to attempt to increase glycogen content. In another study, researchers conducted in-depth interviews to identify and describe different dietary strategies used by seven natural male bodybuilders during the off-season, in-season, peak week, and postseason. Additionally, competitors manipulated water and/or sodium intake in an effort to induce a diuretic/polyuria effect to flush out superfluous water. The primary stated goal of CHO manipulation was to maximize muscle glycogen concentrations by utilizing principles similar to classical CHO loading. The vast majority of the participants (93.8 %) reported employing a peaking strategy the week prior to the competition (referred to as “peak week”), with the manipulation of carbohydrate (CHO), water, and/or sodium most commonly reported. Īn observational study gathered information on nutritional peak week and competition day strategies among 81 natural bodybuilders (Males = 59, Females = 22) via a 34-item questionnaire the survey listed commonly utilized peaking strategies and provided additional space for qualitative information. While competitors may use natural methods to achieve these goals, self-prescription of potentially hazardous drugs such as insulin and diuretics have been widely reported. volume), (2) minimizing subcutaneous water (in an effort to look “dry” as opposed to “watery,” thus enhancing muscularity), and (3) minimizing abdominal bloating to maintain a smaller waistline and optimize physique proportion and overall aesthetics. The interventions often used include altering their exercise regimens as well as their macronutrient, water, and electrolyte intake with the goals of: (1) maximizing muscle glycogen content as a means to enhance muscle “fullness” (i.e. In the final days of preparation, competitors have been reported to implement interventions to “peak” their body in an effort to maximize contest day aesthetics. Bodybuilders typically employ periods of 8–22 + weeks of preparation where diet and exercise programs are modified from the off-season in an effort to lose body fat and gain or maintain skeletal muscle mass. To be successful, competitors must present their best physique during the day (or days) of the competition. Hence, the purpose of this article is to critically review the current literature as to the scientific support for pre-contest peaking protocols most commonly employed by bodybuilders and provide evidence-based recommendations as safe and effective strategies on the topic.īodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low body fat levels), and stage presentation are judged. Unfortunately, there is a dearth of evidence to support the commonly reported practices employed by bodybuilders during peak week. The primary goals for these interventions are to maximize muscle glycogen content, minimize subcutaneous water, and reduce the risk abdominal bloating to bring about a more aesthetically pleasing physique. Commonly reported peaking strategies include altering exercise and nutritional regimens, including manipulation of macronutrient, water, and electrolyte intake, as well as consumption of various dietary supplements.
To this end, competitors have been reported to employ various peaking interventions during the final days leading to competition. Success in bodybuilding requires that competitors achieve their peak physique during the day of competition.
Bodybuilding is a competitive endeavor where a combination of muscle size, symmetry, “conditioning” (low body fat levels), and stage presentation are judged.
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