How Bodybuilding Coaches Shape Training, Diet, and Supplementation

Bridging the Gap Between Evidence and Practice

A research recap of A Rukstela, Lafontant K, Helms E, Escalante G, Phillips K, Campbell BI. Bodybuilding Coaching Strategies Meet Evidence-Based Recommendations: A Qualitative Approach. Journal of Functional Morphology and Kinesiology. 2023;8(2):84. doi:10.3390/jfmk8020084

In the world of competitive bodybuilding, athletes meticulously sculpt their physiques under the watchful guidance of coaches who craft detailed regimens encompassing training, diet, supplementation, and, in some cases, performance-enhancing drugs (PEDs). While evidence-based guidelines for muscle growth and fat loss exist, much of bodybuilding coaching remains a blend of scientific recommendations, anecdotal experience, and long-standing industry practices.

A recent study published in the Journal of Functional Morphology and Kinesiology (2023) sought to examine how bodybuilding coaches balance evidence-based approaches with practical experience. The research, conducted by Rukstela, Lafontant, Helms, Escalante, Phillips, and Campbell, surveyed 33 bodybuilding coaches affiliated with the National Physique Committee (NPC) and IFBB Professional League—two of the most prestigious bodybuilding federations, particularly for non-drug-tested athletes.

By analyzing coaching strategies for elite male and female competitors across various bodybuilding divisions, the study sheds light on prevailing trends in protein consumption, cardiovascular training, supplementation, and PED use, while also highlighting areas where empirical research is lacking.

Methodology: A Coach’s Perspective

Previous research into bodybuilding nutrition and training has predominantly focused on athletes’ self-reported habits. However, given the crucial role coaches play in guiding competition prep, this study instead surveyed coaches who had trained elite-level competitors in men’s classic physique, men’s bodybuilding, women’s physique, and women’s bodybuilding. Coaches were recruited via social media and word-of-mouth, with responses collected through an anonymous 41-question online survey.

The survey categorized coaching strategies into five key areas:

Protein intake and meal frequency
Cardiovascular exercise
Supplementation
Performance-enhancing drugs (PEDs)
General coaching philosophies and methodologies

By comparing these reported strategies with existing scientific literature, the researchers aimed to assess the degree to which bodybuilding coaching aligns with evidence-based recommendations.

Key Findings: How Coaches Shape Bodybuilders’ Physiques

1. Protein Consumption: The High-Stakes Macronutrient

Protein intake is a cornerstone of bodybuilding nutrition, and participant coaches reported recommending protein intakes far exceeding standard sports nutrition guidelines.

Natural (drug-free) competitors were advised to consume 2.0 to 3.3 g/kg of bodyweight per day, with some recommendations reaching 4.84 g/kg for enhanced male athletes.
Enhanced (PED-using) competitors had even higher suggested intakes, with male athletes reaching up to 2.2 g/lb (4.84 g/kg) and female athletes hitting 1.75 g/lb (3.85 g/kg).
Meal frequency ranged from three to seven meals per day, aligning with recommendations for spreading protein intake evenly throughout the day.

Notably, these numbers exceed the current evidence-based recommendation of 1.6–2.2 g/kg for muscle growth. While research supports higher protein intake for trained athletes, there is limited data on whether bodybuilders require significantly more protein due to their extreme muscle mass and the impact of PEDs on protein metabolism.

2. Cardiovascular Training: Fasted Cardio vs. Scientific Skepticism

Coaches’ recommendations for cardiovascular exercise varied widely, but one common practice stood out—fasted cardio.

67% of coaches reported prescribing fasted cardio, particularly when combined with fat-burning supplements like yohimbine, growth hormone, or clenbuterol.
Low-intensity steady-state (LISS) and moderate-intensity steady-state (MISS) were the most popular forms of cardio, while high-intensity interval training (HIIT) was rarely recommended—except for enhanced male competitors.
Women were assigned significantly more cardio than men, with some female competitors reaching 12+ hours per week compared to a maximum of 8 hours for men.

Despite its popularity among coaches, scientific research does not conclusively support the superiority of fasted cardio for fat loss. Studies suggest that total daily energy balance is more important than whether cardio is performed fasted or fed. However, the interaction between PEDs and fasted cardio remains an underexplored research area.

3. Supplementation: The Staples and the Question Marks

When it comes to supplements, bodybuilding coaches appear to follow a mix of science-backed recommendations and traditional industry wisdom.

The most commonly recommended supplements included:

Creatine – Universally endorsed by coaches across all categories, aligning with extensive evidence supporting its role in muscle growth and performance.
Fish oil/Omega-3s – Frequently recommended, though the specific benefits for bodybuilders remain debated.
Protein powder – Used mainly for convenience rather than necessity.
Caffeine – Popular for its fat-burning and performance-enhancing effects.
Bergamot (for enhanced competitors) – Used for its potential cholesterol-lowering effects, likely to counteract PED-induced lipid imbalances.

Other notable mentions included ashwagandha, yohimbine, and pre-workout supplements, though their efficacy in a bodybuilding context is less well-studied.

4. Performance-Enhancing Drugs: An Unregulated Reality

Given that NPC and IFBB Professional League competitions are largely non-drug-tested, many competitors use PEDs, making coaching recommendations a crucial aspect of contest prep.

The most commonly recommended PEDs were:

Testosterone – The top choice for both male and female enhanced competitors.
Methenolone (Primobolan) – Popular for muscle retention with minimal side effects.
Growth hormone (GH) – Used for fat loss and muscle preservation.
Drostanolone (Masteron) – Commonly used for its dry, hardening effect in contest prep.
Clenbuterol – A widely used fat burner, though its safety is debated.

Notably, these choices differ from older bodybuilding practices, where compounds like dianabol, deca-durabolin, and anadrol were more common. The shift may reflect greater awareness of PED side effects, as well as new drug availability.

Despite their widespread use, scientific data on PEDs in bodybuilding remains extremely limited, as most research on anabolic steroids is conducted on clinical populations (e.g., hypogonadal men or cancer patients).

Conclusions: The Complex Reality of Bodybuilding Coaching

The study’s findings illustrate a nuanced, sometimes contradictory landscape in bodybuilding coaching:

High-protein intake and meal frequency align with, but often exceed, scientific recommendations.
Cardiovascular exercise prescriptions heavily favor fasted cardio, despite a lack of scientific evidence supporting its superiority.
Supplement choices largely reflect evidence-based recommendations, with a few unconventional choices for PED-using athletes.
PED usage remains a significant part of bodybuilding coaching, yet scientific research on its effects, dosages, and long-term safety is lacking.

Ultimately, the study highlights gaps between research and real-world practice, emphasizing the need for more empirical studies on elite bodybuilders, PED interactions, and contest prep strategies. As the sport continues to evolve, bridging these gaps will be essential to ensure evidence-based coaching practices that optimize performance while minimizing health risks.