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https://www.readbyqxmd.com/read/24864135/evidence-based-recommendations-for-natural-bodybuilding-contest-preparation-nutrition-and-supplementation
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Eric R Helms, Alan A Aragon, Peter J Fitschen
The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0.5 to 1%/wk to maximize muscle retention. Within this caloric intake, most but not all bodybuilders will respond best to consuming 2.3-3.1 g/kg of lean body mass per day of protein, 15-30% of calories from fat, and the reminder of calories from carbohydrate...
2014: Journal of the International Society of Sports Nutrition
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