男子傳統健美／形體之減脂期營養策略：系統性文獻回顧

Nutritional Strategies During Cutting Phase in Male Physique/Bodybuilding: A Systematic Review

目的：本研究以國內外男子形體/健美選手減脂期營養策略進行系統性文獻回顧，並分析與了解兩健美運動項目於減脂期營養策略之異同。方法：本文使用學術平台，PubMed、MEDLINE、Google學術搜尋、華藝線上圖書館、臺灣博碩士論文知識加值系統，使用中文關鍵詞，形體、健美、備賽期、減脂期、肌肥大、身體組成、運動營養；英文以men’s physique, bodybuilding, competition preparation, cutting, hypertrophy, body-composition, sports nutrition, peak week等，從1990年至2023年2月搜尋相關文獻。結果：搜尋到273篇，排除無相關研究262篇，共11篇文獻納入。顯示選手需8－32週之減脂期，熱量攝取範圍在1,455－3,882.8 kcal/d，後期遞減。三大營養素中形體與傳統健美選手皆採高蛋白質飲食（2.29－5.5 g/kg）輔以熱量赤字；碳水化合物減脂期攝取範圍在0.16－5.96 g/kg，後期減少；脂質範圍在15.3－40.7%（0.38－1.09 g/kg），形體在減脂期前期脂質攝取低於傳統健美，後期則反之。結論：男子形體/傳統健美選手需8－32週減脂期，採用至少2.29 g/kg高蛋白質飲食輔以熱量赤字及營養增補劑搭配策略。

Purpose: The cutting phase is a crucial period to bodybuilders competitions preparing. This study conducts a systematic review on the nutritional strategies during the cutting phase among male physique and bodybuilding athletes. Additionally, it seeks to analyze the similarities and differences in nutritional strategies between these two categories. Methods: This study conducted a systematic review using academic platforms including: PubMed, MEDLINE, Google Scholar, Airiti Library, and Taiwan Electronic Theses and Dissertations System. Keywords included men’s physique, bodybuilding, competition preparation, cutting, hypertrophy, body composition, sports nutrition, peak week. Relevant literature from 1990 to February 2023 was searched. Results: A total of 273 articles were retrieved, of which 159 were excluded for lack of relevance, 30 were duplicates, 16 focused on female subjects, 42 were excluded after detailed review, 4 were review articles, 2 were qualitative studies, and 1 was related to drug-using athletes. Additionally, 8 articles were inaccessible in full text. Consequently, 11 articles were included for analysis. The findings indicate that athletes require a preparation period of 8-32 weeks, with a calorie intake range of 1,455-3,882.8 kcal/day, decreasing in the later stages. In terms of macronutrient intake, both male physique and traditional bodybuilding athletes adopt a high-protein diet (2.29-5.5 g/kg) supplemented with a calorie deficit. Carbohydrate intake ranges from 0.16-5.96 g/kg throughout the cutting phase, decreasing in the later stages. Fat intake ranges from 15.3-40.7% (0.38-1.09 g/kg), with male physique athletes consuming lower fat in the early stages compared to traditional bodybuilders, and vice versa in the later stages. Nutritional supplements used during the cutting phase include whey protein powder, creatine monohydrate, branched-chain amino acids, and caffeine. Conclusion: Male physique/traditional bodybuilding athletes require a cutting phase lasting 8-32 weeks, with dietary intake consisting of at least 2.29 g/kg of high-protein diet supplemented with a calorie deficit and nutritional supplements.