From the Research
Dietary Habits of Bodybuilders
There is no direct evidence in the provided studies to suggest why bodybuilders consume raw onions. The studies focus on the nutritional habits and dietary recommendations for bodybuilders during different phases of their competitive cycle.
Nutritional Recommendations for Bodybuilders
- A hyper-energetic diet (~10-20%) should be consumed with a target weight gain of ~0.25-0.5% of bodyweight/week for novice/intermediate bodybuilders 1
- Sufficient protein (1.6-2.2 g/kg/day) should be consumed with optimal amounts 0.40-0.55 g/kg per meal and distributed evenly throughout the day (3-6 meals) including within 1-2 hours pre- and post-training 1
- Fat should be consumed in moderate amounts (0.5-1.5 g/kg/day) 1
- Remaining calories should come from carbohydrates with focus on consuming sufficient amounts (≥3-5 g/kg/day) to support energy demands from resistance exercise 1
Macronutrient Considerations for Bodybuilders
- The composition of diets for bodybuilders should be 55-60% carbohydrate, 25-30% protein and 15-20% of fat, for both the off-season and pre-contest phases 2
- A relatively high protein intake (approximately 30% of energy intake) will reduce lean mass loss relative to a lower protein intake (approximately 15% of energy intake) during energy restriction 2
Protein Intake for Bodybuilders
- Current recommendations for muscle hypertrophy suggest a relative protein intake ranging from 1.4 g/kg/day up to 2.0 g/kg/day is required for those involved in resistance training 3
- Competitive bodybuilders may benefit from consuming a higher protein intake than what is generally prescribed for recreationally trained lifters 3