Additionally, individuals that are more insulin sensitive may lose more weight with higher-carbohydrate low-fat diets while those more insulin resistant may lose more weight with lower-carbohydrate higher-fat diets [67]. Due Talazoparib clinical trial to this individual variability, some popular commercial bodybuilding literature suggests

that somatotype and/or body fat distribution should be individually assessed as a way of determining macronutrient ratios. However, there is no evidence of any relationships with bone structure or regional subcutaneous fat distribution with any response to specific macronutrient ratios in bodybuilders or athletic populations. Bodybuilders, like others athletes, most likely operate best on balanced macronutrient VS-4718 in vitro intakes tailored to the energy demands of their sport [68]. In conclusion, while the majority of competitors will respond best to the fat and carbohydrate guidelines we propose, the occasional competitor will undoubtedly respond better to a diet that falls outside of these suggested ranges. Careful monitoring over the

course of a competitive career is required to determine the optimal macronutrient ratio for pre-contest dieting. Macronutrient recommendations summary After caloric intake is established based on the time frame before competition [69], body composition of the athlete [14, 15, 34], and keeping the deficit modest to avoid LBM losses

[13, 16], macronutrients can be determined within this caloric allotment. Table 1 provides an overview of these recommendations. Table 1 Dietary recommendations for Chlormezanone bodybuilding contest preparation Diet component Recommendation Protein (g/kg of LBM) 2.3-3.1 [33] Fat (% of total calories) 15-30% [5, 59] Carbohydrate (% of total calories) remaining Weekly weight loss (% of body weight) 0.5-1% [13, 16] If training performance degrades it may prove beneficial to decrease the percentage of calories from dietary fat within these ranges in favor of a greater proportion of carbohydrate. Finally, while outside of the norm, some competitors may find that they respond better to diets that are higher in fat and lower in carbohydrate than recommended in this review. Therefore, monitoring of individual response over a competitive career is suggested. Nutrient timing Traditional nutrient timing guidelines are typically based on the needs of endurance athletes. For example, it is common lore that post-exercise carbohydrate must elicit a substantial glycemic and insulinemic response in order to optimize recovery. The origin of this recommendation can be traced back to 1988, when Ivy et al.