Athletes who engage in bodybuilding and weightlifting often go through cycles of caloric surpluses and caloric deficits to achieve their desired body composition and performance goals.  These cycles are commonly known as bulking and cutting phases [1].  Though we will focus on the latter phase in this blog, it is essential to understand how the two are interrelated.  

 

In the bulking phase, athletes consume more calories than they burn in order to build muscle mass and gain strength [1].  This usually involves a high-calorie diet rich in protein and carbohydrates, coupled with intense weightlifting and resistance training [2].  In contrast, during the cutting phase, athletes reduce their caloric intake and increase their cardiovascular exercises to shed body fat while maintaining the previously attained muscle mass.   The intention of this phase is to achieve a lean and defined physique, often in preparation for competitions or events where aesthetics play a significant role [2].

 

The concept of bulking and cutting extends beyond just bodybuilding and weightlifting; athletes in sports that require strength and power (i.e., football [3]) may also adopt similar strategies.

 

Is it Safe to Cut?

While bulking and cutting can be effective in achieving desired outcomes, it is important for athletes to approach such practices with caution and proper guidance.  Rapid weight fluctuations and extreme caloric restrictions can have negative effects on overall health and fitness. 

 

Athletes, by virtue of their rigorous training regimens and physical demands, require a certain number of calories to support their bodily functions and sports performance.  Inadequate energy availability can lead to low energy availability (LEA), which in turn can have serious consequences such as fatigue, hormonal imbalances, and an increased risk for injury [4].  LEA occurs when there is an imbalance between energy intake and energy expenditure, causing the body to prioritize vital functions over other processes like growth, repair, and reproduction [4].  This can result in athletes feeling tired, sluggish, and overall unable to perform at their best.   Hormonal imbalances may also occur, contributing to disruptions in the menstrual cycle and bone health for female athletes [4] and fatigue, sexual dysfunction, and low bone mineral density in male athletes [5].

Moreover, it is crucial to recognize that LEA is a characteristic of eating disorders like anorexia nervosa [6].  Any caloric restriction, especially in the context of cutting weight for a competition or event, can also increase the risk of developing an eating disorder [6].  For individuals who are currently struggling with or have a history of these disorders, cutting weight can be particularly harmful as it may jeopardize their recovery process.

 

Furthermore, the cycle of cutting weight after bulking can mimic the binge-restrict cycle commonly seen in individuals with eating disorders.  This pattern of extremes, where food intake is either excessive or severely restricted, can contribute to disordered eating behaviors and negative physical and mental health outcomes.

 

It is essential for athletes to work with qualified professionals, such as registered dietitians (RD) and exercise physiologists, to develop a balanced and sustainable approach to bulking and cutting that supports their long-term athletic goals.

 

How to Cut

 

Caution: Sports Plan Pro does not endorse cutting.   It is not appropriate to cut if you have not yet completed puberty.   Additionally, those looking to cut should seek the advice of a Certified Specialist in Sports Dietitian (CCSD) or Certified Eating Disorder Specialist (CEDS). 

 

Cutting as an athlete requires careful planning, attention to detail, and consistency:

 

Step 1: Assess your current diet

 

The first step is to assess your current diet.  Take note of what you are currently eating, how many calories you are consuming, and the macronutrient breakdown of your diet.  This will give you a starting point to make adjustments and create a plan for cutting.

Step 2: Set a calorie deficit

 

In order to cut, the number of calories you consume needs to be less what you expend through physical activity and metabolism2.  This is known as a calorie deficit2; to achieve this, individuals can either reduce their caloric intake, increase their physical activity, or a combination of both.

Step 3: Focus on high-quality, nutrient-dense foods

 

When cutting, it is important to focus on eating high-quality, nutrient-dense foods.  This means choosing foods that are rich in vitamins, minerals, and other key nutrients, while also being low in calories [1].  Some examples of nutrient-dense foods include lean proteins, fruits, vegetables, whole grains, and small amounts of healthy fats [1].

Step 4: Prioritize protein intake

 

Protein is an essential dietary component for athletes, as it promotes muscle gains, aids in recovery, and can help you to feel full and satisfied from your meals [2].  This nutrient becomes even more important when athletes enter a cutting phase.  When the body is in a state of caloric deficit or reduced carbohydrate intake, it may turn to protein as a source of fuel through a process called gluconeogenesis [4].  In this process, the body converts amino acids from protein into glucose to meet its energy needs [4], potentially causing muscle breakdown and loss if protein intake is not adequate [4].  Therefore, ensuring sufficient protein consumption during times of caloric restriction and low carbohydrate intake is essential for preserving muscle mass and preventing potential negative effects on metabolism.

Step 5: Stay hydrated

 

Focusing on fluid intake is key for preventing poor performance, fatigue, and impaired recovery from activity [7].  Athletes should aim to drink 3.7 L of water/fluids per day (men) and 2.7L per day (women) [8] plus additional fluids to make up for sweat losses from intense exercise [8].

 

Step 6: Monitor progress and adjust accordingly

 

Finally, it is important to monitor your progress while cutting and make adjustments as needed.  Keep track of your weight, body composition, and performance in the gym to see how your body is responding to your diet.  If you are not seeing the results you want, consider making changes to your caloric intake and/or macronutrient ratios. 

 

Key Takeaways

 

In conclusion, bulking and cutting are common practices among athletes looking to optimize their physique and athleticism.  By strategically manipulating their diet and training regimen, athletes can effectively build muscle, increase strength, and reduce body fat to enhance their athletic performance.  However, it is crucial for athletes to approach these phases with caution and seek professional guidance to ensure they are following a safe and effective plan that supports their overall physical and mental wellbeing. 

 

If you have additional concerns, contact the dietitians at Laura Cipullo Whole Nutrition and Yoga. 

 

 

References

1. Preiato D. Bulking vs. Cutting: Pros, Cons, and Comparison. Healthline. Published March 1, 2021. Accessed July 8, 2024. https://www.healthline.com/nutrition/bulking-vs-cutting#recommendations
2. Raman R. How to Follow a Cutting Diet for Weight Loss. Healthline. Published September 12, 2019. Accessed July 8, 2024. https://www.healthline.com/nutrition/cutting-diet
3. Wolf A. Do NFL Players Bulk and Cut? FluentRugby. Accessed July 8, 2024. https://fluentrugby.com/do-nfl-players-bulk-and-cut/
4. Ruiz-Castellano C, Espinar S, Contreras C, Mata F, Aragon AA, Martínez-Sanz JM. Achieving an Optimal Fat Loss Phase in Resistance-Trained Athletes: A Narrative Review. Nutrients. 2021;13(9):3255. doi:https://doi.org/10.3390/nu13093255
5. Hooper DR, Tenforde AS, Hackney AC. Treating exercise-associated Low Testosterone and Its Related Symptoms. The Physician and Sportsmedicine. 2018;46(4):427-434. doi:https://doi.org/10.1080/00913847.2018.1507234
6. National Eating Disorders Association. Risk Factors. Nationaleatingdisorders.org. Published 2023. Accessed July 8, 2024. https://www.nationaleatingdisorders.org
7. Nairn R. Sports and Hydration for Athletes: Q&A with a Dietitian. www.hopkinsmedicine.org. Published October 30, 2023. Accessed July 8, 2024. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/sports-and-hydration-for-athletes
8. American College of Sports Medicine. Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2016;48(3):543-568. doi:https://doi.org/10.1249/mss.0000000000000852