Nutrition and Supplementation Strategies
Domain 4: Nutrition and Supplementation Strategies
This domain tests evidence-based nutrition for physique change and the safe, effective use of supplements.
Core rules
- Energy balance governs weight change. A modest deficit of roughly 0.25–0.5% body weight per week preserves muscle in trained lifters; a small surplus of about 0.25–0.5% per week limits fat gain.
- Protein: 1.6–2.2 g/kg/day supports hypertrophy and retention; distribute across 3–5 meals of 0.25–0.4 g/kg. Leucine-rich sources providing about 2.5–3 g leucine per meal help stimulate synthesis.
- Carbohydrate fuels high-volume training and restores glycogen; fat supports hormones and should not be chronically very low (generally 20–35% of calories).
- Fiber and hydration support health and performance; weigh in similar conditions to track trends, not daily fluctuations.
- Supplements with strong evidence: creatine monohydrate 3–5 g/day (loading optional), caffeine 3–6 mg/kg pre-training, beta-alanine 3.2–6.4 g/day for high-intensity work, and vitamin D if deficient. Protein powder is a convenience food, not a requirement.
Worked example
An 80 kg lifter wants to cut while keeping muscle. Set calories near 2,300–2,500, protein at 160–176 g/day, carbs around training, fat at least 50–60 g/day, and 25–35 g fiber. Keep lifting heavy and sleep 7–9 hours. Reasoning: the deficit drives fat loss, protein and training preserve lean mass, and carbs support session quality.
Traps
"Dirty bulking"; cutting protein to lose fat; using creatine loading as a requirement; taking caffeine late in the day; megadosing antioxidants; and expecting supplements to fix a poor diet.