Muscle

S2E31: Nutritional Strategies for Elite Bodybuilders & Building Muscle w Dr. Andrew Chappell PhD

SEASON 2, EPISODE #31

Dr. Bubbs interviews nutrition expert and 5x British Bodybuilding champion Dr. Andrew Chappell PhD to discuss his research in elite male and female bodybuilders. In this episode, Andrew will discuss the overall energy intake and macro breakdown of elite bodybuilders: how much protein they consume, key differences in carb consumptions between bodybuilders who place in the top-5 versus the rest of the pack, and how fat intake differs between USA and British bodybuilders. Andrew also talks about the massive variance in caffeine intake, key factors like meal frequency and number of different food items consumed, and the most common supplementation practices amongst the best of the best. Andrew also shares his own insights from years of competing at the highest level.

About Dr. Andrew’s Chappell PhD

Andrew Chappell holds a Phd in Human Nutrition from the Rowett Institute where he specialized in the effects of the colonic gut microbiota and cereal science. Andrew has published in the area of cereal science, the gut microbiota, exercise and inflammation, dietary supplements and bodybuilding research. Andrew is also a completive Pro natural bodybuilder, he’s competed since 2006 and winning 5 British titles, and competing in 6 world championships 2 as a professional, where he took 3rd at the recent DFAC world finals in 2017. Andrew also competes in Strongman and powerlifting and has experience working with strongmen and bodybuilders from local to international level.


Research Papers

Nutritional strategies of high level natural bodybuilders during competition preparation.

Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0245-8 


S2E21: Nutrition for Figure Competition Prep and Getting Lean w/ Alicia Bell

SEASON 2, EPISODE #21

Dr. Bubbs chats with figure competitor, fitness model and former track and field coach Alicia Bell to discuss prep for figure competition. In this episode, Alicia talks nutrition, training and supplement strategies she uses to beat the competition: how far out from competition she starts dieting, her macro splits and percentage calorie drops from week to week. She discusses her preferred cardio, from steady-state to HIIT, as well as her favourite recovery strategies like infra-red sauna and cryotherapy. Alicia finishes off by talking mindset and the mental game of competition prep and leaning out, as well as some pearls of wisdom from years of competing.

About Alicia Bell

Alicia Bell is an elite Figure Athlete, Fitness Model, and former Track & Field Coach, based in Toronto, Canada

Books/Research Article Links

http://www.trainitright.com