Physique competitors carefully manipulate both their training and nutritional programs to maximize muscle mass and decrease FM to present their most aesthetic physique. Collectively, those studies suggest that evidence-based nutritional strategies can further enhance body recomposition in trained individuals. Interestingly, there are also data demonstrating that reductions in FM can occur in well-trained subjects with hypercaloric intakes, specifically when the surplus is due to an increase in protein ( 13,22). There is evidence exhibiting recomposition effects when individuals are engaged in RT and are consuming a high dietary protein intake (i.e., >2.0 g/kg/d) ( 3,13,21). For example, protein intake is commonly manipulated among individuals seeking to maximize RT outcomes. Moreover, when combined with RT, body recomposition is potentiated to a greater degree ( 3,13,21). In addition, dietary intake (i.e., energy balance, macronutrients, etc.) has been shown to influence body composition alone ( 6,11,23,25,28,31,54). Most importantly, despite the zeitgeist that well-trained individuals cannot gain muscle mass and lose fat simultaneously, there have been many chronic randomized controlled trials conducted in resistance-trained individuals that have demonstrated body recomposition ( 3,13,16,21,36,52,62,72). Thus, practitioners, coaches, and trainers commonly recommend concurrent training for individuals aiming to gain muscle and lose fat ( 24). In addition, research has shown that the combination of both RT and aerobic exercise (i.e., concurrent training) can be an effective approach to optimize body recomposition ( 5,57). Moreover, aerobic exercise is commonly implemented within training regimens to decrease FM ( 5). Within RT programs, practitioners can manipulate training variables (e.g., intensity, volume, exercise selection, etc.) as a means to enhance the muscle hypertrophic stimulus. When examining the literature, this dogma seems logical because training age and also the novelty of initiating a resistance training (RT) program have been shown to directly impact the rate of muscle mass accrual ( 30,49,67).
It is generally thought that body recomposition occurs mainly in both the untrained/novice and overweight/obese populations. Despite the lack of standardized terminology, practitioners have described this adaptive phenomenon in which muscle mass is gained and FM is lost concomitantly as body recomposition. Among physique competitors (e.g., individuals who compete in bodybuilding, figure, bikini, etc.), increasing muscle and losing body fat is also of critical importance to be successful in their sport. It is well understood that these positive body composition changes have a multitude of health benefits ( 2,45,66) and have also been shown to improve athletic performance ( 12,60).
A common goal among active individuals is to improve their body composition by increasing skeletal muscle mass and decreasing fat mass (FM).
0 kommentar(er)
