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The popularity of natural bodybuilding is increasing; however, evidence-based recommendations for it are lacking. This paper reviewed the scientific literature relevant to competition preparation on nutrition and supplementation, resulting in the following recommendations. Caloric intake should be set at a level that results in bodyweight losses of approximately 0. If you’re going to be strength training while getting bigger, intakes up to 1. 3 g/kg) may help you minimize fat gain.  let me simplify it for you: target at least 1 gram of protein per pound of bodyweight (2. 2 grams per kg). While keeping track of your macros is important – you should also stay on top of your micros too: zinc, iron, vitamin b12, omega-3, iodine, calcium, fiber, phytonutrients, antioxidants, carotenoids, anthocyaninsphenol. Also, you will likely have to supplement yourself with vitamin b12 since a vegan diet has very few sources. Creatine is contraindicated in people with kidney insufficiency or kidney disease. If you take diabetes medication, diuretics or acetaminophen, do not take a creatine supplement. Use caution if you regularly consume caffeine while taking a creatine supplement
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