FEMALE   BODYBUILDING

Strategize for size: looking to bulk up or lean out? Integrate the latest cutting-edge research into your bodybuilding diet with these 10 proven scientific strategies

When it comes to nutrition, it's no secret that bodybuilders are ahead of the curve. It often takes science--let alone the rest of society--years to catch up. Bodybuilders learn these nutrition innovations through trial and error, experimenting to find ways to build muscle more effectively and to get leaner quickly without losing hard-earned size.

Here, FLEX presents all the latest research that backs up nutrition strategies born in the bodybuilding trenches. Some of these are longstanding messages that FLEX has been delivering for years, and science is finally supporting what we knew to be fact. Others are newer discoveries that you can employ to further accelerate your growth or accentuate your hard-earned gains.

We also give you a chart to help you alter your diet: a section for the goal of gaining muscle, another for reducing bodyfat. In any case, if you're not already including the following rules, based on your particular physique goals, then add them in and get ready to make serious improvements.
 

FAT-LOSS PLAN

STRATEGY 1 | Reduce carb consumption to drop bodyfat while maintaining your strength levels.

Most bodybuilders cut carbs because it's an expedient way to control insulin levels, lower calories and lose bodyfat. One thing they fear, though, is losing strength in the process--however, recent research indicates that you can reduce bodyfat and maintain your strength while on a low-carb diet.

If you're trying to get lean yet maintain muscle mass, don't drop protein to reduce calories; when calories are low, more amino acids are needed to protect muscle mass from being broken down for fuel. So, decrease fat and carb consumption to limit total calories, but maintain a high intake of protein. Since many bodybuilders follow a year-round low-fat regimen, carbs are the only thing left to go.

Recent research performed at California State University (Fullerton) examined the effects of a low-carb diet on strength. The scientists studied a total of 16 male and female subjects who performed squats, leg presses and leg extensions. The researchers concluded that a low-carb diet had no negative effects on strength.

MARCHING ORDERS | If you want to drop bodyfat, cut carbs--you'll most likely be able to maintain your strength for weight and cardio training. Reduce carb consumption by about 50% and increase protein consumption slightly; while on a low-carb diet, take in about 1.5 grams (g) per pound of bodyweight.

STRATEGY 2 | Avoid carbs at night to reduce bodyfat.

Many nutrition experts claim that calorie balance is the only significant factor affecting weight loss and that avoiding carbs at night has no impact on bodyfat levels. On the other hand, FLEX contends that carbs are best eaten in the morning (to replenish glycogen stores after a night of sleep), preworkout (as fuel for exercise energy) and postworkout (to provide glycogen and to increase insulin levels for stimulating muscle growth).

For bodybuilders who want to lose bodyfat, FLEX has consistently recommended avoiding carbs at night--if you're able to replenish your muscle and liver glycogen throughout the day, then the excess you consume in the evenings will more likely be converted to fat.

A study performed by Swiss researchers also concluded that carbs should be avoided in the evening. Subjects who ate a carb-rich meal (spaghetti and carrots) two to three hours before bedtime had both higher body temperatures and heart rates than subjects who instead ate a big carb meal in the morning. These physiological factors could interfere with sleep, ultimately having a negative impact on fat loss and muscle growth.

MARCHING ORDERS | Since a good night's sleep is crucial for building muscle mass, watch your carb intake at night. If you're trying to add muscle, eat your last high-carb meal at least four hours before going to bed. Then, just before sleeping, take in a moderate portion of complex carbs (such as a cup of oatmeal) along with 40-50 g of protein. If you're trying to lose bodyfat, don't consume carbs within four hours of bedtime, but do eat a lean source of protein right before going to sleep to help your body maintain muscle mass.


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