Below is the complete 2026 UK bodybuilding competition calendar covering all major uk bodybuilding shows. Including PCA, UKBFF / IFBB, 2Bros Pro / NPC Worldwide, Pure Elite, NABBA, IBFA, UKUP, WFF, BPA, FMC, FitX, WNBF UK, UKDFBA, NPA, BNBF, ICN, OCB, Miami Pro & Miss Fitness Angels. Dates may be subject to change, please also refer to federation websites and Social Media in case there has been an amendment. 

If you’re unsure of which federation to pick or which suits you, scroll to the bottom of the calendar for a breakdown of each.

Use the drop down menus below to choose the TYPE, FEDERATION, LOCATION OR MONTH for more accurate results

uk Bodybuilding federations descriptions

Natural bodybuilding federations (Drug tested)

WNBF UK – The largest natural bodybuilding federation in UK within a Globally recognised International federation offering pro status for tested athletes. First timer and novice friendly.

UKDFBA – UK drug-tested federation linked to DFBA European championships.

BNBF – One of the oldest drug-tested bodybuilding federations in the UK.

NPA – Long-running UK natural bodybuilding federation hosting the NPA British Championships.

ICN UK – In it’s infancy in the UK, international natural federation with strict drug testing.

OCB – In it’s Infancy in the UK, Natural bodybuilding federation offering qualification for OCB professional status.

Open bodybuilding federations (non drug tested)

PCA – One of the largest UK federations with many regional qualifiers and beginner-friendly shows.

UKBFF – The traditional UK bodybuilding federation and route to IFBB international competition.

2Bros Pro / NPC Worldwide – UK pathway to the IFBB Pro League and Olympia qualification system.

NABBA – Historic bodybuilding federation famous for the Mr Universe contest.

IBFA – Traditional bodybuilding federation with classic physique and bodybuilding divisions.

UKUP – UK federation offering bodybuilding, physique and bikini categories with international WABBA links.

WFF – International federation running UK qualifiers for global championships.

Granite City – Scotlands bodybuilding federation

Fitness model federations (non drug tested)

Pure Elite – Large international federation focused on physique, bikini and fitness model categories.

Miami Pro – Popular fitness model federation known for physique and commercial model divisions.

FMG – Fitness Model Global federation focused on aesthetic model-style physiques.

Miss Fitness Angels – Female-focused federation specialising in bikini and fitness model categories.

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IFBB Professional bodybuilders competing at the Mr Olympia — elite enhanced athletes regularly compete at 220–290 lbs at under 7% body fat. Top WNBF natural pros compete at 180–205 lbs.

Introduction

Sports scientists, coaches and the media love to talk about winning and losing coming down to a couple of percent. Marginal gains. The one-percenters. But when it comes to anabolic steroids, we are not talking marginal — we are talking a completely different sport. The blunt answer to ‘how much of an advantage do steroids give you?’ is: a lot. More than most people are comfortable admitting.

Even the most naturally gifted and disciplined athlete can be outperformed by someone with less talent and less commitment, simply by virtue of the drugs they are taking. The goal posts are not just moved — you are not even running on the same track. This has a direct implication for coaches and athletes: training protocols and dietary approaches designed for enhanced athletes cannot and should not be applied to natural competitors. They simply do not translate.

The Challenge of Studying Steroids

Studying anabolic steroids properly is notoriously difficult. Researchers face significant hurdles in obtaining ethical approval to administer compounds that carry real health risks, recruiting appropriate subjects is challenging, and studies in free-living populations are logistically complex. Perhaps most importantly, the doses used in research settings are typically far lower than the supraphysiological doses commonly used by athletes and competitive bodybuilders. Observational and retrospective studies add further layers of methodological difficulty.

That said, even the conservative end of the research is telling. Studies using relatively modest doses — around 50 to 100 mg of testosterone gel per week — have reported participants gaining over 2 kg more lean mass than placebo-receiving peers within the same timeframe (Kvorning et al., 2013). At doses most enhanced athletes would consider trivial.

Side Effects and Health Consequences

Anabolic steroids are not without significant cost. Even at minimal doses, a single injection of 1200 mg of testosterone administered every 12 weeks has been shown to negatively affect cholesterol — lowering HDL (the ‘good’ cholesterol) and raising total cholesterol (Pelusi et al., 2010). More alarmingly, left ventricular hypertrophy, ventricular arrhythmias and structural remodelling of heart muscle have been documented in steroid-using populations (Birzniece, 2015).

These physiological changes contribute directly to the elevated rates of cardiovascular disease and premature death seen among professional bodybuilders and wrestlers — a picture made worse by broader lifestyle factors often associated with heavy drug use. The side effect profile is extensive, spanning both the physical and psychological.

Figure 1. The extensive physiological and psychological side effect profile associated with anabolic steroid abuse.

The Bhasin Study: Numbers That Are Hard to Ignore

The most cited and arguably most impactful piece of research on this topic remains Bhasin et al. (1996), published in the New England Journal of Medicine. The study divided subjects into four groups: testosterone with training, testosterone without training, placebo with training, and placebo without training. Diet was standardised across groups at approximately 36 kcal/kg body weight with 1.5 g/kg protein, and compliance was monitored via food diaries.

The results are striking. The group that trained hard without testosterone gained approximately 1.9 kg of fat-free mass over the study period. The group that received testosterone but performed no resistance training at all gained 3.2 kg of fat-free mass. They also increased bodyweight, tricep and quadricep circumference, and improved their squat one-rep maximum — without a single gym session.

The group combining weight training with testosterone gained roughly three times the muscle mass of the training-only group. The implication is stark: at the doses used in this study, taking steroids without training produces better results than training hard without them.

Figure 2. Bhasin et al. (1996) — Mean changes in fat-free mass, muscle area, and strength across four groups. Testosterone clearly demonstrated a significant advantage over natural training alone.

The Lasting Effects: Muscle Memory and Structural Advantage

Perhaps the most underappreciated dimension of this issue is how long the effects of steroid use persist after discontinuation. Anabolic steroids exert their effects by acting on androgen receptors in myonuclei and muscle satellite cells, and through direct pathways independent of androgen receptors — both resulting in increased protein synthesis and muscle mass accrual (Kadi, 2008).

Critically, steroids increase the number of muscle satellite cells and myonuclei within muscle fibres. These structures act as the machinery of muscle repair and growth — and research has shown that these elevated cell counts can persist for several years after a person stops using steroids (Kadi, 2008). The number of satellite cells achievable through steroid use also exceeds what is physiologically attainable through natural training alone.

Animal studies provide further sobering context. Positive structural adaptations from testosterone therapy in rats were still present three months after cessation of use. Given the shorter lifespan of the animals, this three-month window is estimated to be roughly equivalent to a decade in human terms (Harridge & Kadi, 2014). Extrapolating from animal models always requires caution, but the direction of the evidence is consistent and clear: steroid use may confer a near-permanent structural advantage on skeletal muscle — what researchers refer to as ‘muscle memory.’

Implications for Natural Sport and Drug Testing

These findings raise serious questions about current anti-doping policy. If the structural advantages from steroid use persist for years — or potentially decades — after cessation, the two-year ban currently imposed by WADA and the IOC in athletics looks inadequate. Someone who trained enhanced for several years and then ‘went clean’ may still hold a meaningful physiological edge over a lifelong natural athlete.

This also creates genuine grey areas around prohormones and testosterone replacement therapy (TRT), both of which occupy uncertain territory in terms of their effects and their regulatory treatment. The science here will continue to develop, and it deserves close attention from federations, coaches, and athletes alike.

For those of us in natural bodybuilding, the takeaway is not defeatism — it is clarity. Understanding the true magnitude of what drugs do allows natural athletes and coaches to set realistic expectations, design appropriate protocols, and compete and coach within an honest framework.

References

1. Bhasin, S. et al. (1996). The effects of supraphysiologic doses of testosterone on muscle size and strength in normal men. New England Journal of Medicine, 335, 1–7.
2. Birzniece, V. et al. (2015). Gonadal steroids and body composition, strength, and sexual function in men. Internal Medicine Journal, 45, 239–248.
3. Harridge, S.D.R. & Kadi, R. (2014). The science of muscle memory and implications for anti-doping. Scandinavian Journal of Medicine & Science in Sports, 24(6), 869–870.
4. Kadi, F. (2008). Cellular and molecular mechanisms responsible for the action of testosterone on human skeletal muscle. A basis for illegal performance enhancement. British Journal of Pharmacology, 154(3), 522–528.
5. Kvorning, T. et al. (2013). Testosterone supplementation improves body composition and physical performance of older frail men. Journal of the American Geriatrics Society, 61(6), 957–962.
6. Pelusi, C. et al. (2010). Effects of 3 months of testosterone administration on bone mineral density in men. International Journal of Andrology, 34(6), 548–555.

www.proprepcoaching.com  ·  Steff Noble  ·  WNBF PRO, WNBF UK PRESIDENT, International Judge

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WNBF Pro Dr. Andrew Chappell & the ProPrepCoaching Team

The following is not intended to be an exhaustive list of milestones, approaches and timelines vary. The deadlines and elements highlighted here however were considered important by the ProPrepCoaching team. You can download a printable PDF of the check list at the bottom of this article.

Offseason 18 to 9 Months Out

• Identify the show(s) your planning on doing, and then establish a Prep Start Date where you will move from the offseason to comp prep
• Read the Rules of your fed & division you plan on competing in, ask any questions you have about the federation with officials at this point.
• If you’ve never posed before start learning how to do it.

24 to 20 Weeks In Advance

• Start your diet, you want to lost 0.5% bodyweight per week, if you need to lost 10% of your bodyweight that means at least 20 weeks!
• Contacted potential photographers for photoshoot 20 weeks in advance
• Start Posing Practice twice per week (20 weeks Out), Routine music for routine (10 weeks to go latest)
• Sending posing videos to the coach from 20 weeks out
• Order your Bikini with 20 weeks to spare, theirs often que when it comes to getting it made, they will update your measurements as you go along. Guys get your trunks

20 to 16 Weeks Out

• Researching what’s going to happen on the day, Watch shows on YouTube, ideal go and watch a show the sooner the better, Show season begins in March.
• Sign up for the show 16 weeks prior, no later than 4 to 6 weeks before, everything costs money, unless your wealthy you’ll probably want to spread the cost of: (tanning, hair/makeup, photos)
• Consider the song your going to pose to if you need to do a routine

14 to 12 Weeks Out

• You should have your song for your posing routine by now
• Posing Practice 3 to 4 times per week at 12 weeks out.
• Routine practice once per week
• Skin Prep: Exfoliation and moisturinsing once per week
• Ab training twice at least per week, including vaccum training

10 to 8 Weeks Out

• Show season should be nailed down
• Photographs and videos to coach should be weekly
• Weekly weight loss targets
• Logistics of how you’re going to get to the event should be planned out
• Tanning: Sun bed usage for the stage starts here

6 to 4 Weeks Out

• Book Hotels and Travel (Trains/Buses, Planes)
• Booking Tanning and Photography, or when available
• Organise Spectator Tickets 4 week before deadline
• Posing Practice is 5 times per week
• Skin Prep: Exfoliation and moisturinsing two to three times per week
• Hair Removal: shaving, waxing, hair removal creams should start here
• Abdominal training three times per week, including vaccum training
• Stop all banned in competiton or non informed sport supplements here

3 Weeks Out

• Last opportunity to practice a peak week
• Last opportunity to pull out of an event
• Abdominal training four times per week

2 Weeks Out

• Peaking plan should be in place, you should understand the process prior to starting the week prior to the show.
• Post show recovery process should be understood and in place

1 to 3 Days Out

• 2 days out last time for skin prep/shaving
• Travelling to an international event, Be there at least two days before the competition
• Where the time zone is different/long haul, Be there at least three days before the event.
• If the event is over 3 hours away by train or car, consider staying over night for a show
• Photos/video to your coach in the morning and the evening every day
• Meet in person on the day if possible
• Get your tan the night before
• Prep all your meals for show day

Show Day

• Photos/video to the coach in the morning or see them in person
• Get your tan sorted
• Go have fun!
• Have post show pizza and beer!

ProPrepCoaching specialisings in helping people get in the shape of their lives. Founded by WNBF Pro’s Stephanie Noble & Dr. Andrew Chappell if you’re interested in natural bodybuilding, strength sports, body transformations, photoshoots or lifestyle coaching then we want to work with you. Our team of specialists are all experts in unlocking your potential.

Natural Bodybuilding: www.wnbfuk.com

Instagram: @WNBF_UK

The post Competition Prep Milestones Check List appeared first on Pro Prep.

Learn the many benefits of strength training, and get started with my complete training plan!

Weightlifting won’t make you bulky or turn you into a ‘she-hulk’

But you will gain confidence, self-esteem, and a sexy body.

How do I know? 10 years ago I was skinny, lacking in focus and drive. I’d always been active coming from a professional dance background, but ‘active’ outside of dancing for me meant being a cardio bunny, running on a treadmill  and the occasional “play with light dumbbells”. I could never understand why I couldn’t get the lean, athletic, feminine body I yearned for. I spent hours at the gym and I was always consistent so why? I danced every day, I ran for my life, I ate well…so why did I not have the body of Nicole Wilkins already? 

It was simple, IRON! The answer came to me when I made friends with IRON! Since then strength training and functional fitness regimes have been my go to and my passion. They have enabled me to sculpt the body I have always wanted. I have a more desirable physique now at 30 than I did when I was 20. I feel better about myself and I have more confidence in every possible way and I love working with people to get them there too! 

While I am so grateful to have the opportunity to coach and inspire many women who understand, appreciate and engage in regular strength training, I’m not ignorant to the fact there are still tonnes of myths and misunderstandings surrounding women and heavy weight training. I am here to help women begin, develop, continue, grow in confidence and believe in themselves.

But before I talk about why those ideas are myths rather than truths, let’s talk about the many many benefits that lifting weights provides!

THINK THE KEY TO A FIT PHYSIQUE IS STRICT CARDIO? THINK AGAIN.

WHY IS IT IMPORTANT TO BE STRONG?

Metabolism and muscles: 

First and foremost, lifting weights can be effective for fat loss. The more muscle a woman has, the more calories she will burn at rest. So, basically, muscles are high maintaince, they cost energy to maintain, resulting in more effective fat loss, even when your sitting on the couch.

Bone health: 

Lifting weights regularly can increase and maintain bone density. Those of us in our 20s and 30s don’t think about this often, but someday you will. When the time comes you’ll be happy you lifted weights and cared for your bone density before you even knew you needed to.

Independence: 

Being strong makes everything easier. You know that furniture you need moved? Well, now you can do it yourself. How about the trolly full of shopping you need to carry to your car? ALL YOU! 

Strength allows you to function independently everyday – that type of strength feels awesome and rewarding and stays with you well into old age. 

Confidence: 

Strong girls exude a confidence that is intoxicating. I happen to believe that this comes from the knowledge that you can accomplish pretty impressive feats at the gym. When you realise your outer strength, you can tap into your inner strength, that begins to radiate. Confidence is a very attractive quality, and that gym confidence starts to leak into every other aspect of life.

If you can crush it in the gym, you can crush it at life.

GIRL, YOU WON’T GET BULKY. HERE’S WHY.

Hormones: 

Women simply do not possess the level of testosterone necessary to support a bulky bodybuilders physique. Furthermore, any woman who does have a massively muscular physique is  probably supplementing with hormones (another post for another time).

While we all have different genetics, and some of us are prone to having more muscle density than others, as a general rule, you have to train for bulk to get bulk.

Ask any female bodybuilder and they will tell you that gaining muscle isn’t easy. 

You won’t turn into a she-hulk just because you perform squats with your body weight, but you will end up with a sexy booty!

Training model: 

Like genetics, the way you train will play a significant role in determining how your body develops. Hypertrophy (building muscle tissue) is not as easy as you might think, and most bodybuilders work incredibly hard to make sure their training programme supports maximum muscle growth in as short a time span as possible.

I have trained with many women, and not a single one has come to me with the complaint that their programme has made them too bulky. As a general rule, most women I train are put on 3-5 workouts per week consisting of a variety of upper / lower / push / pull training splits and full-body free-weight training (squats, lunges, deadlifts, pull-ups, push-ups, rows, presses), kettlebell training (swings, snatches), and interval training.

The key is to utilise as many compound, combination, and full-body movements as possible, so that we’re increasing lean mass and decreasing fat simultaneously, rather than isolating muscle groups to increase their size.

Of course, much of this is dependent upon your diet, and a bulking diet looks different to a solid nutritional protocol for a woman on a fat-loss programme. The bottom line is that the way you eat and train will determine how your body develops. A full-body training programme and a diet rich in protein, veggies, non starchy carbs and healthy fats is an effective path toward fat loss and strength for most women.

SO NOW WHAT?

Maybe I’ve convinced you. Perhaps now, you’re thinking you’re going to toss your three kg weights, hop off the treadmill, and give this whole strength thing a shot. 

Where should you begin?

With pro prep coaching! 

sign up for our online coaching and body transformation programs!

We cannot wait to get started to help you achieve and surpass your goals!

The post WHY ALL LADIES SHOULD LIFT! appeared first on Pro Prep.

Abs are made in the kitchen is one of those classic fitness cliches and for good reason. The cornerstone of any great physique or athletic endeavour is a nutritious and healthy diet. Following such a diet consistently however takes planning and one thing great physique competitors and athletes alike are good at is following schedules and putting time aside to invest in things like meal prepping. In this article we’re going about twelve way you can tackle your meal prep.

Plan your meals in advance.

Before you begin meal prep, it is important to plan out your meals for the week ahead. This means you need to consider your fitness goals and the nutrients you need to support them. For example, if you are trying to build muscle, you may need to increase your protein intake. If you are trying to lose weight, you may need to reduce your overall calorie intake.

Once you have a rough idea of what you want to eat and know the macros/ and energy you need to consume you can work out your meal plan. If you’re unsure about how to do this, then you’ll have to do your research or invest in a nutritionist to help you with this step. Once you’ve got your meals sorted for the week, you can create a shopping list and buy all the ingredients you need for the week. This will help you stay organized and save time when it comes to meal prep.

Start Out Simple.

You can make your meal plan as complicated or as simple as you want. It depends how good you’re cooking skills are, your budget, experience with meal prep, and time you must spend on meal prep. A diverse diet with lots of different food sources will be healthier, however if sticking to a diverse plan becomes a hindrance to meal prepping or even following then it’s better to opt for simplicity. Once you’ve mastered putting preparing simple menu’s you can move onto more complex menus. In general

Practice Good Food Hygiene

Nothing will a stop your progress more than food poisoning. One day you can be on top of the world looking awesome and pushing big numbers in the gym, the next a bout of food poisoning can lay you low and unable to perform for days. Food poisoning is no joke, and in the worst cases people can end up admitted to the emergency room. There’s a full article you could write on this, but here are some basic tips to avoid being brought low:

• Check best before and use by dates and food freshness information.
  • If it’s a use by date don’t eat it past the date, if a container says eat within 3 days of opening, then don’t eat it past the date.
• Make sure you store your food properly.
  • Dried items should be stored in airtight containers in a dry place.
  • Refrigerated food should be stored at a constant temperature, between 2 and 8 degrees Celsius.
  • Frozen food should be stored between minus 2 and minus 15 degrees Celsius
• When preparing your food ensure a clean workplace using antibacterial kitchen cleaner
• Wash your hands with soap and water prior to eating and food prep for obvious reasons.
• Wash your vegetables, in transit and in packaging from the farm to the shop your produce goes on a journey, be sure to make sure your food is clean prior to eating it.
• Cook your food properly, unless you’re eating a rare steak, food should be cooked to at least 70 degrees Celceius to kill any bacteria.

Buy In Bulk.

This is worth doing for three reasons, 1) you’ll save money in the long term, 2) you’ll save time on supermarket trips, 3) you won’t run out of supplies allowing you to stick to your plan. Items. like cereals: rice, quinoa, pasta, and oats can all be purchased in bulk and stored for a long time without going out of date. You can do the same for other dried foods like nuts and dried fruits, just be sure to get some good storage containers for all these items. There are lots of online websites you can purchase these things from. If you like bread and have the freezer space, things like loafs and bagels can also be stored and taken out when need be. For meat it’s worth going to a wholesaler like Costco or a butcher and purchasing a few kg of food in one go. Check the eat by dates, but dairy and eggs can keep for a long time, however, be mindful that once you open a yogurt or something like soft cheese you should eat it within a few days. Frozen vegetables are also a great hack to save you time chopping veg and can easily be added to meals that you intend to eat later in the day, you can leave these to defrost naturally. Really that just leaves you to buy most of your produce fresh.

Cook In Bulk.

This is easily the best meal prep strategies. There’s several ways of doing this, but basically this means making a large batch of a particular dish, such as chili or chicken breast, and dividing it into individual portions. This will save you time and energy throughout the week, as you will only need to reheat the pre-made meals instead of cooking from scratch every day. I can’t stress enough how much time this will save you. If it takes you 1 hour to meal prep, then you’ll probably save 3 to 4 times that amount of time by just employing this strategy. There are a few ways you can do this, it’s worth starting off small if you’ve never done it before. Different batch cooking strategies:

Make 2 instead of 1: Simply make two meals at a time, instead of just making 1 lunch for today, why not make the same meal at the same time for the next day as well. Once you’ve mastered this, try making 3 instead of 1.

Daily/night before prep: As it says make all your meals the night before or in the morning for the day. If you want your food to be as fresh as possible, try this technique.

2- & 3-day prep: Once you’ve mastered the night before prep, try making two days’ worth of meals or even three days. The three-day prep is probably the most common strategy most of my clients employ, with meal prep designated to a Sunday and a Wednesday/Thursday.

Weekly batch cooking, Same as above, but you do a week’s worth in one go and then store day 4, 5, 6, and 7 in a freezer to be taken out later. This is the most time effective strategy, but does require freezer space, and not all food items are as palatable post freezing, so you’ll want to avoid freezing things like salad/potatoes and rice.

Invest In Quality Containers, Zip Lock Bags and Meal Prep Bags.

When it comes to meal prep, investing in quality containers is key. Look for containers that are durable, microwave-safe, and freezer-safe. It’s also a good idea to choose containers with compartments, so you can keep different foods separate and avoid any cross-contamination. You’ll want containers for meals, cereals, frozen food. Pyrex containers are a good move for quality; however, they aren’t great if intend to travel with them as they can be bulk and heavy. Meal prep bags are also a great idea, they allow you to stick to your plan when you’re on the go and they keep your food fresh. Invest in ones with lots of compartments and space for 4 to 6 meals. Avoid going cheap as you’ll want your bag to last you at least 5 to 6 years. If you travel a lot particularly overnight, plug in cool boxes are a great idea and can keep food fresh if you won’t be able to top up, your meals the next day.

Invest in Kitchen Appliances.

Slow cookers, air fryers, George Foreman grills, steamers, blenders, microwaves. Trust me, they’re all worth it. A slow cooker is an excellent tool for meal prep, as it allows you to cook large quantities of food with minimal effort. Simply add your ingredients to the slow cooker in the morning, and by the time you come home in the evening, your meal will be ready to portion out and store in your containers. The same is true of things like steamers, where you can do a large quantity of vegetables easily, while air fryers allow you to cook meat, or potatoes without the need for oils in the same way as a George Foreman grill. Blenders open up the smoothie game for you or if you invest in a food processor you can make your own soups and sauces.  

Mix and Match Ingredients.

To keep your meals interesting, try mixing and matching different ingredients throughout the week. For example, if you cook a large batch of grilled chicken on Sunday, you can use it in a variety of ways throughout the week, such as in a salad, stir-fry, or wrap. Another useful trick is to make base meals with a protein source like chicken with veg and swap up the carbohydrates throughout the week like potatoes, rice, pasta, noodles, quinoa. It’s just as easy to do it the other way around as well, simply make a base of carbohydrates like rice and veg and swap the protein source for say, fish, chicken, beef or meat substitutes.

Pre-Portion Snacks

In addition to prepping your main meals, it’s also a good idea to pre-portion your snacks. This will help you avoid mindless snacking throughout the day and ensure that you are eating healthy, nutrient-dense snacks that will support your fitness goals.

Some healthy snack options include:

• Hard-boiled eggs
• Greek yogurt with fruit
• Nuts and seeds
• Hummus and veggies
• Rice/corn/oat cakes
• Cereal bars
• Protein powder/bars and protein snacks

Don’t Forget About Hydration.

Hydration is just as important as nutrition when it comes to fitness. If you’re hydrated your less likely to consume sugary beverages and stick to your meal plan. Moreover, athletic performance can drop by up to 15% with as little as a 2 to 3% drop in bodyweight caused by dehydration. To ensure that you are getting enough fluids throughout the day, consider prepping a large pitcher of water infused with fruit, such as lemon or cucumber. You can also pre-portion individual water bottles to grab and go throughout the day. Other strategies that work well are to have large water bottles 2L for example and set goals to consume the fluids by mid-day or the evening meal. Carrying small diluting juice dispensers can also be a useful way to help water taste nice.

Be Flexible.

While planning and prepping your meals in advance is essential, it’s also important to be flexible. Life happens, and sometimes your schedule or cravings may change throughout the week. Don’t be afraid to adjust your meal plan as needed and switch things up to keep things interesting. There’s nothing stopping you from having your evening meal in the mid afternoon or your afternoon meal in the evening.

Reward yourself.

Meal planning takes effort, so does sticking to a plan. If you eat 5 meals per day, 7 days per week that’s 35 meals. Unless you’re in the middle of a competitive season or trying to get super ripped, then you can afford to take a couple of those meals off. Going out to your favourite restaurant or having a couple of meal with your partner or family can be a nice reward for all the hard work you’ve put in over the week. Trust me you’ll benefit from that time off in the long run, don’t get scunered with the monotony with a hyper focus on healthy foods.

Finally if you want to make sure you’re getting the right advice and want to ensure you are navigating your physique/ fitness goal or contest prep with health as a priority let’s chat

We use an evidence based approach to get our clients transform. we know we help you. book a free 30 min chat to talk about your goals and get to know us – Click Here.

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After months of dedication, discipline, and hard work, stepping off the stage in a bodybuilding competition is a moment of triumph. As you bask in the glow of your accomplishments, it’s time to indulge in a well-deserved post-show meal. Choosing the perfect meal can be an exciting part of the celebration, but it’s important to approach it with balance and mindfulness.

Here’s a guide to help you choose the ideal post-show meal that satisfies both your taste buds and your body’s needs…

1- Reflect on Your Cravings and Desires: Take a moment to consider the foods that truly excite and satisfy you. Whether it’s a particular cuisine, a favourite dish, or a decadent dessert, honouring your cravings can enhance the enjoyment of your post-show meal. It’s an opportunity to celebrate your achievements and indulge in something you genuinely desire.

2- Opt for High-Quality Ingredients: While you may be tempted to give in to all your cravings, aim to choose high-quality ingredients that nourish your body. Prioritise whole foods such as lean proteins, complex carbohydrates, and a variety of vegetables. These nutrient-dense options will provide your body with the essential vitamins, minerals, and macronutrients it needs for recovery.

3- Strike a Balance: Seek a balance between indulgence and nourishment. Include a balance of macronutrients in your meal to aid in muscle recovery and replenishment of glycogen stores. Incorporate lean proteins like chicken, turkey, fish, or plant-based options, paired with complex carbohydrates such as sweet potatoes, quinoa, or whole grains. Add a generous portion of vegetables to provide fibre, vitamins, and minerals.

4- Mindful Portions: While it’s tempting to indulge in a large meal, be mindful of portion sizes. After a competition, your body may not be accustomed to larger quantities of food, and overeating can lead to discomfort. Enjoy your meal and listen to your body’s hunger and satiety cues. Eat until you feel satisfied, not overly full.

5- Hydration is Key: Remember to hydrate your body after the competition. Competing can be dehydrating, and adequate hydration is essential for optimal digestion, nutrient absorption, and overall recovery. Accompany your meal with plenty of water or other hydrating beverages to rehydrate your body.

6- Don’t Forget About Digestion: After a period of strict dieting, your digestive system may need some time to adjust. Consider including foods that are easily digestible and gentle on the stomach, such as cooked vegetables, lean proteins, and healthy fats. Avoid heavy, greasy, or overly processed foods that may cause digestive discomfort.

7- Embrace Moderation: While it’s an opportunity to enjoy your favourite foods, remember that moderation is key. Indulge in the flavours you love, but be mindful of portion sizes and avoid going overboard. This will help you strike a balance between enjoying your meal and maintaining a healthy relationship with food.

8- Enjoy the Experience: Make your post-show meal an enjoyable experience. Set aside dedicated time to savour and appreciate each bite. Engage all your senses and be present in the moment. Share the meal with loved ones, celebrate your achievements, and relish the joy of nourishing your body after a demanding competition journey.

Remember, the perfect post-show meal is a personal choice that reflects your desires and celebrates your hard work.

By choosing high-quality ingredients, striking a balance, practicing moderation, and enjoying the experience, you can create a memorable and satisfying post-show meal that honours your achievements while nourishing your body. There is nothing wrong with celebrating your hard earned work. Enjoy yourself.

Interested in how to manage the Post Show Period and all that comes with it? Head over to our YouTube click below…

Finally if you want to make sure you’re getting the right advice and want to ensure you are navigating a female prep with health as a priority we encourage you to speak with us.

We use an evidence based approach to get our clients into stage ready condition. As always if you think we can help you then hit that link and book a free call with us today – Click Here.

The post How to Choose the Perfect Post-Bodybuilding Contest Meal appeared first on Pro Prep.

Genetics

Hard work beats talent when talent doesn’t work hard. When it comes to bodybuilding though, genetics matter….they really matter. I don’t care how hard you work, sometimes you just overcome your genetic limitations in the sport of bodybuilding. What exactly are good genetics though and why do people have a hard time getting their heads around the genetics in bodybuilding?

In nature having good genetics means an organism is perfectly suited to its environment and as a result can pass on its genes to the next generation. When we say someone has good genetics in bodybuilding, we usually mean they have some trait(s) that give them an advantage over their peers that will be rewarded by judges. Just like in nature bodybuilding favours certain characteristics to be successful. In this way, it’s no different to other sports like basketball that favours taller players, or horse racing/gymnastics which selects for small athletes, or strongman where the largest athletes prevail.

How Do Genetics Work And What Are Genes?

No discussion of genetics would be complete without first discussing genes and the importance of the environment. At the cellular level DNA is the building blocks which contain the blueprint for life. These blueprints are called genes. Genes encode for amino acid sequences that when combined make proteins. When we say environmental factors, we mean both the external environment to the cell within the body, and the environment out with the body. For example, if your body detects an increase in blood sugar levels then genes encoding for the protein insulin are expressed in the pancreas, while genes which are responsible for the proteins that created GLUT4 transporters in muscle cells are expressed.  In this way you can see that genes are expressed both in terms of the internal and external environment. Another example is where a training stress is placed on a muscle, this sends a signal to the cell nucleus where your DNA is stored, and a gene is expressed which tells the cell to start making more protein leading to a larger muscle cell. If you engage in cardiovascular activity a different signal is sent to the cell which leads to the cell expressing different genes that encode for more mitochondria which allow the cell to generate more energy during aerobic activity. There are over 22,000 individual genes within the human body of which there are different flavours which may be more or less effective at producing a particular protein, which in turn we call talent. The some of an individuals genes are inherited from your parents. So if both your parents were championship bodybuilders there’s a high probability you’ll have inherited some combination of genes that give you an advantage for muscle building over the general population.

Nature vs Nurture

The key here is that for the gene to be expressed, there needs to be environmental stimulus. It’s always a combination of nature and nurture. So, someone can possess a great set of genes, but unless they are subject to the correct environment those genes will never be expressed. So you can have great genes to build muscle, but unless you pick up a barbell or do a manual job, don’t expect to be muscular. Single genes also don’t tend to matter as much as you might think. Ever heard of the sprinter gene ACN3 for example? (click here to read about the ACN3 gene) If you have it then you’re more likely to be better at producing strength and power. However, it takes combination of 100s of genes to contribute to a physical trait or in some cases like someone’s height it could take 1000s. Having the ACN3 gene might confer a 0.5% advantage, but then again you might possess half a dozen genes that reduce your ability to build and strength and power by 0.1% each. Remember there are 22,000 genes it’s not a single gene game and we’ve yet to identify what all these individual genes do. This is where individuality comes in, and certain combinations of genes, combined with different environmental stressors can yield vastly different results. Someone of Afro-Caribbean decent might for example have what it takes to be a great sprinter, but unless the talent is nurtured in the right environmental conditions, they might have trouble running to catch a bus.  There is of course a baseline which we all work from otherwise things like medicine wouldn’t work, however it does explain things like why your friend might be lactose intolerant, but the rest of their family isn’t, or why two friends starting the gym at the same time doing the same program can end up with vastly different results.

The Bell Curve Matters

Lots of human traits follow the classic bell curve pattern. In the example above you can see response to exercise training is no different. Some people will obtain fantastic results from a training program. However most people (68% to be exact), will cluster around the mean and median and obtain more modest results, in this case between 10 to 25 % increases in muscle mass from a 12 week bicep training program. In more extreme cases or at the tails, 16% could be characterised as being low and high responders. If you want to break it down even more at the extreme end of the tails, the high responders (0.1% to 1%) increased their muscle mass by up to 55%, do the math and you realise thats around 2 people from 585. These people are likely to have what it takes to be champions the others in the top 16% will also likely be able to go on and have promising careers as bodybuilders, those who fall within the middle 68% can expect to have more modest bodybuilding careers.

Should I Get My Genes Tested?

Lots of companies offer you the ability to test your genes. I’ve done it myself. The problem as mentioned above however is that having a specific gene needn’t necessarily mean it manifests in a particular trait. As well as having the genes, your body also employs regions of DNA called Exons and Introns, which act to increase or decrease the expression of genes, there’s also another layer that we call epigenetics and imprinting which perform a similar function. Epigenetic imprinting can completely silence the expression of a gene making it’s function null and void. The complicated nature of genes therefore means any genetic testing you have performed is usually only ever correlative. E.g. having one particular gene might mean you express one particular trait or another. Some genes are more researched than others, but even where they are, it’s difficult to quantify in most cases how much of a difference this might make. The FTO gene for example, which is noted to be associated with obesity, might lead to a 1% greater increase of becoming obese over a lifetime, which really seems neither here or there, in an individual dedicated to a health and fitness lifestyle or from a higher socioeconomic status where social standing is known to make a large contribution to body mass index. If I use myself as an example for a second the DNA test I had performed suggested from 41 traits that amongst other things I disliked coriander, that I’m more likely to be extroverted, that I was less likely to suffer from male pattern baldness, I’m likely to be good at remembering my dreams and that I was likely risk averse. In reality, I don’t really mind coriander, I’m probably more extroverted, I have a good hairline, I can’t say I’ve ever been very good at remember my dreams and I’m probably fairly average if not slightly above average when it comes to risk taking. For those keeping score, you could probably done just as well with a coin flip. Genetic testing is cool, but don’t expect a gene specific diet or training program to confer any real world advantage over more general fitness or healthy eating advice, not at this point anyway. This is just one of the reasons why the Scientific Advisory Committee for Nutrition’s current position stance doesn’t support genetic testing.

What Genes Are Good For Bodybuilding?

Well there are lots of traits that can be advantageous for bodybuilding. By virtue of the fact someone has decided to compete though it probably means they possess many of the advantageous traits compared to the average person. Provided an individual is otherwise healthy with no underlying health conditions here are some phenotypical traits which I would consider as important for bodybuilding so count yourself lucky if you have some of these. As an aside, it’s rare you see people with all these traits. A good competitor might have 5, 6 or 7 out of the 10, but it’s only the truly special athletes who are 10 out of 10s.

Advantageous Genetic Traits For Bodybuilding

Below is a list of traits advantageous for bodybuilding alongside an assessment of my own potential for these traits.

• The Ability to Build Muscle
  • I’m above average here, probably in the top 15 to 20% of individuals, I’m a 7 out of 10

• The Ability to Lose Weight Quickly While Preserving Muscle
  • Losing fat and preserving muscle has never been an issue for me some are better at this than me but I’m not too shabby, probably 7/8 out of 10

• High Recovery Capacity
  • When I was younger I was always capable of producing a high amount of work and recovering, again probably a 7/8 out of 10

• Great Skin
  • I have good skin, I have no issues with allergies and tanning has never been an issue, 7/8 out of 10.

• The Perfect Skeleton
  • My shoulders are broad and my limb lengths in proportion which support a lot of muscle, however my hips are wide, 6/7 out of 10

• Body Mechanics for Movements
  • My limb lengths and proportions are even making my performance in the big compound lifts uniform, 7/8 out of 10

• Great Muscle Insertions, e.g round muscle bellies, with insertions and origins close to the end of the limb
  • My arms and legs are great in terms of insertions, but I could have better calves, and back insertions. So some muscles could be rounder, but it’s not all bad, probably a 7 out of 10.

• Great Muscle Detail, Striations etc
  • I have good detail in my arms, chest, abs and back, but I never really have crazy detail in my legs or glutes. It’s not for a lack of trying, 7 out of 10

• Resilient Joints, or Injury Resilience
  • Some of my joints are better than others, I’m probably pretty average here, 6 out of 10.

• A High Pain Threshold
  • When I was younger I did some crazy things in the gym. I had good pain tolerance but I never considered myself above the norm with my peers, 7/10

• Stress Management/ Mental Resilience
  • If there’s one thing I think I do better than most it would be this. I’m just better at compartmentalising and switching off compared to others, 8/9 out of 10.

Combine these traits with a personality (that’s also considered to be between 30 to 75% genetic) that’s emotionally stable and conscientious and you’ll have a very good bodybuilder. I’ve seen some great bodybuilders in my life, I don’t know if I’ve ever truly encountered a bodybuilder that had all these 10 things, the shape of the muscle and the skeleton is often where a lot of bodybuilders come unstuck. I have relatively ok genetics but really what sets me apart is my mental application. See below the improvements you can make when harnessing that.

Coming To Terms With Your Own Genes

A lot of people who come into competitive bodybuilding having been successful athletes in the past. They’re competitive people by that very nature. What they tend to struggle with is three things, 1) coming to terms with their own genetic shortcomings; 2) the amount of time required to build a top-level physique; 3) how someone seemingly with a lower skill level/professionalism or work ethic can obtain superior results.

Expectations vs Reality

Expectations

In most sports time spent improving your skill, fitness or tactics gives you a real advantage over your peers, a couple of months working on a skill can manifest in real improvements in your level. Moreover, a lot of sports favour younger athletes and people can be world class between the ages of 19 to 25. This is because a lot of sports favour, strength, power, and endurance all of which are associated with youth. There’s also a lot of transferable skills between sports. You find a lot of multi event athletes in sport. People who given the time are good at lots of sports. For example, they can usually if they play racket sports pick up another one, or do multiple athletic/throwing or team sports.

Reality

Bodybuilding is different. A power and strength sporting background helps since these sports single out those athletes that were more muscular however bodybuilding favours the older athlete. it’s not unusual for a guy in their 30s or 40s to win the class at a national or world finals. Moreover, you can work hard on your training form, posing, and dietary regime, but the payoff can take years rather than months this makes the barrier to entry high. It’s not like Sunday league touch rugby where you might be good to play in a couple of weeks. Furthermore, you can do everything right and by the book, but unless you have the correct genetics you may always struggle to climb the ladder in competitive bodybuilding. That doesn’t mean that you can’t get better and be the best version of you, but it does mean you may have to be more realistic about what you can achieve. Just like other sports you also get extremely talented individuals who just seem to have it with very little experience or time lifting they can just build muscle and grow like a weed. This is the thing successful people can have the hardest time coming to terms with. It’s also one of the reasons why the average trainer seems to accuse everyone of taking steroids. Since someone elses gains far exceeds their own, and seemingly with half the amount of effort.

Genetic Privilege

“Comparison is the thief of joy” – Theodore Roosevelt. Once you come to term with your own genetic limitations it can help you become less critical of yourself and help you rationalise your progress. Blaming your genetics however shouldn’t be a get out. It is however helpful to appreciate the wide range of human abilities. For example, two people on a diet and one will lose weight at an astounding rate week after week, no problem at all, while the other might have to struggle for every lb of fat loss. You can see this illustrated perfectly in the example below from training studies looking at how some people build huge amounts of muscle and strength following same training program, while others make very little improvement at all.

It’s equally important to appreciate if you have good genetics that people are unlikely to find things as easy as yourself, this is a concept that I call “genetic privilege”. I see this a lot from bodybuilders who are inexperienced at coaching or in those who don’t come from a science background. The mantra to just work harder reflects the understand of the range of human possibilities. As athletes these people never struggle to do well, however if they start to work with clients they start to appreciate not everyone finds it so easy.

What Can You Do With This Information?

Well as stated above, your genetics shouldn’t be used as an excuse, but what they can be is useful for is setting expectations and taking the pressure off yourself. For example your muscle shape and limb length is determined by your genetics. You might be able to improve your shoulder to waist ratio by building bigger shoulders and lats, however if your hips are 34 inches compared to one of your peers with a 27 inch set of hips then you need to be realistic. You’re probably never going to have a wasp like waist, but you probably have other strengths like being able to support greater loads on your back and build a larger set of legs. Moreover, provided you’re eating enough energy, have enough protein in your diet, your diet is diverse in fruits and vegetables, allow yourself enough time to recover, you always focus on excellent training technique, you follow a periodised program and you’re implementing progressive overload techniques you’ll progress and build muscle, even if it’s not at the same rate as someone else. It can also help you take the pressure off yourself, that the love of lifting or doing bodybuilding competitions is the real aim rather than relentlessly trying to win if you don’t have the top tier genetics. Remember it’s always you against you and the only person you should be comparing yourself to is yourself. If you’re struggling to make progress and you’re ticking all the boxes above and applying the then it’s time to experiment with different training protocols like higher or lower frequency training for example. However, in my experience a failure to employ the basic principles mentioned above is usually the thing holding people back rather than their genetics and it’s usually bad exercise technique.

Patience Is A Virtue

One of the biggest things most trainers would benefit from is learning to have patience. People often get side tracked falling into the bulls***t trap of believing in bogus training programs, fad diets and junk supplements. Time is what really matters when it comes to progress, that and doing the basics mentioned above. So here’s a few pointers with time in mind: a training program should last for a minimum of 6 to 8 weeks, periods of anabolism/bulking should last for at least 20 weeks; cutting programs should last at a minimum 12 to 16 weeks. If you want to get really ripped diet for even longer. If you want to get bodybuilder muscular and lean think in terms of 3 year blocks, I’m talking 6 to 9 years, If you want to be a British champion start thinking 10 years of training and read my article on how long It takes to be a professional bodybuilder (click here).

Finally if you want to make sure you’re getting the right advice and want to make sure you’re not wasting time going down the wrong path then work with a Pro. We would love to help you have an informal chat with us to get to know us our approaches and so we can talk about your goals Click Here.

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Effective supplements

Straight out of the gate the following supplements are effective at increasing your exercise performance / muscle mass either directly or indirectly.

• Caffeine
• Creatine Monohydrate
• Isotonic Sports Drinks
• Sports Gels
• Protein Powders
• Beatroot and Cherry Extract
• Beta-Alanine

The International Olympic Committee (IOC), International Society Of Sports Nutrition (ISSN), American College of Sports Medicine (ACSM), Australian Institute of Sport (AIS), and English Institute of Sport (EIS) consider the aforementioned effective. There’s enough evidence around dosages and improvements in performance that these supplements could be recommended by an accredited sports nutritionists and sports scientist.  Now let me tell you why everything else you’re being marketed is most likely garbage.

Introduction

If you’re reading this article, then you’re in the process of doing research into fitness supplements. You’re probably thinking about buying one to try out, maybe you want to gain an understanding of how it might improve your performance, or perhaps your sceptic and you’re looking for an informed source. Either way, I promise you that if you make it to the end of this article you will have a much firmer grasp of why 99% of supplements are garbage (this includes supplements out with the fitness world). This article is written for the “evidence based” trainer, the individual who wants to understand the science and apply it. If that sounds like you, then let’s get into it.  If you don’t want to get into the weeds then just stick with the list of supplements above.

The problem with sports supplements

Before we talk about turkesterone we need to talk about the problem with supplements in general. The main issue people have in trying to identify if a supplement is any good or not, is the fact that they don’t understand how research works, and what constitutes good research,  how to interpret research. Nor do they have the time to spend looking into it. If more people however took the time and understood how to do research, then people wouldn’t get hoodwinked by junk supplements. In this article I’m going to explain a few of research concepts to help you navigate the health and fitness research space, then I’m also going to talk about turkesterone. Probably the main reason why you came here, but first let’s talk about science.

About Me

I have been involved in the fitness industry for over 20 years. During that time, I have been sponsored by supplement companies as a competitive bodybuilder and, as a consumer, have tried well over 100 different sports supplements.

As a natural health and fitness professional, coach, mentor and dedicated athlete myself with decades of experience, I have made it my mission to understand what supplementation is actually meant to do, supplement training, nutrition, and recovery. That means digging into the research and evidence behind what genuinely works, and calling out what is simply a trend or a way to take your money. You can read about my work and follow me on instagram here

I also run WNBF UK, the leading natural bodybuilding federation in the UK. Educating athletes on drug testing standards and banned supplement lists WADA and what it truly means to be natural is extremely important to me. As a result, clear, honest education around supplementation, what is helpful and what can be damaging, has become a fundamental part of my life’s work.

Supplement Research

The problem supplements have is they often lack any scientific rigour associated with them. A lack of scientific rigour however never stopped anyone selling anything though. Let’s be clear most supplements have absolutely zero scientific studies to back up their claims or justify their use.  When there are studies, a lot of the time the research is underwhelming, not applicable or limited, e.g. too few studies to substantiate a claim. Turkesterone and other test boosters can easily be included on this list. Moreover, the supplement industry is not well regulated, which leaves companies or individuals free to make outrageous claims and under-dosed their products. It is amazing to think that so many people got duped by the “Liver King”. Moreover, consumers caught up in marketing hype are often far too trusting of supplement companies and the influencers who market their products. Some of the time they’re literally praying on the lowest common denominator and their insecurities to sell these products.

How we work out if something works

It wasn’t until I went to university that I found out what a scientific study actually was. Before that when I did research, I thought that meant literally reading blogs. Now you can find research studies by visiting websites like Pubmed and Google Scholar. These are databases that allow you to search for scientific studies. If you want to know about Turkesterone and muscle mass for example, just type it in the search bar and see how many hits you get. Now broadly speaking you can categorise research into one of two categories: observational or experimental.

Observation research: this involves large cohorts and is the domain of epidemiologists. It can be retrospective (looking backwards), or perspective (following trends over time). Public health or demographic studies like a census are observational. They provide a snapshot of information at a point of time. A health study might look at links between supplement use and mortality rates and then try to assess if there’s a link for example. These studies can identify associations and can be useful. As you can imagine there are a lot of reasons why people might live longer in a group taking supplements vs not taking them. We often say these types of studies are great for hypothesis generating, but to prove causation you need to do experiments.

Experimental research: you come up with a hypothesis (maybe generated from your observational study), which is a theory of how the world works and then you do an experiment to test your idea. If after multiple experiments the hypothesis still rings true, you can be confident you’re onto something. Experimental research is where you really want to look to see if something works or not, this is where you get the good data.

Now experiments can be done on cells in the lab, (in vitro), or on living systems (in vivo) like animals or humans. Cell work is great for testing how things work like molecule at a cellular level. While animal models can provide a proof of principle and are usually the next step. Although there’s a lot of shared biology and there are obviously things you can do in animals you can’t do with humans, eventually you really need to prove your hypothesis in humans.

The Best Kind Of Research

The gold standard method for testing is the randomised controlled trial (RCT). RCTs randomly assign volunteers to different groups: a treatment group (supplement), and a control group (placebo) for example. By comparing the outcomes of your groups, researchers can determine whether the treatment is effective. The experiment can be a one off (acute), or over a period (longitudinally). It depends on what your testing and your research question. Placebos are essential, they allow researchers to control for the placebo effect. The placebo effect is a psychological phenomenon where a person’s performance/symptoms or condition improve because they believe they are receiving the treatment. For example, one of the trials we ran on citrulline malate identified the placebo as superior to the supplement – See below.

Okay, so you’ve got yourself a hold of some experimental research that’s peer review and it’s tested your supplement. Next you have to read the thing, papers are broken down into different sections, but what you really want to know is, what did they do, the methods, and what did they find, the results. If you understand the area then sometimes everything else is superfluous. Want you really want to know is: does the supplement helps you put on muscle when combined with resistance training? You then need to start asking questions: who was this experiment performed on? Was it on men or women, where they young or old, experienced trainers or not, did they control the conditions of effectively, did they look at appropriate outcome measures, what was the dosage they used, did they do the test on enough participants, how big was the actual effect of the supplement etc. etc. Also don’t get side-tracked a supplement trial in post-menopausal East Asian women measuring cycling performance might be interesting but the findings aren’t applicable to the 20 year old Caucasian males trying to get jacked.

Assuming you find an appropriate research study the question is, can you find more? Single studies are interesting, but science relies on reproducibility. People in different labs doing similar experiments seeing if they can replicate each other’s results. When we investigated citrulline malate for example we identified around 8 different relevant studies, as many of them had positive effect as negative effect. So, prior to launching our own investigation, we weren’t really sure if the supplement was likely to work or not. We found no effect of the supplement across two studies we performed, however to this day I still couldn’t be sure if it works or not.

Reviews

If something has been researched enough you can find reviews. These are papers summarising the research on a topic and are usually a great place to start. Supplements like creatine and caffeine, have a ton of reviews all discussing mechanisms of action alongside supporting and negative studies performed in humans. They usually on balance can suggest if something is worthwhile or what still needs to be done. There are different types of reviews, systematic reviews, meta-analysis, narrative reviews etc. The meta-analysis however is often considered the best place to look if you want a summary of the evidence and a treatments effect. Once enough data has been collated and is considered of highest quality, you start to see a consensus on the effectiveness of something.

Now, it’s important to keep in mind that research is an ongoing process and new studies can change our understanding, science never stands still. Moreover, it is possible to be at the cutting edge of something and an earlier adopter. if you interpret the data and like what you see then you’re free to try it out. The key though is that you follow the data, moreover if you are an early adopter then remember until there’s enough research any claims you might make are essentially anecdote.

How Supplement Companies Actually Do Research

With all that in mind, now let me give you an example of the level of scientific scrutiny that typical goes into the development of a supplement. Someone somewhere has identified an ingredient they’d liked to develop into a supplement. Or in other words they’ve found some ingredient that has some potentially bioactive molecule. Perhaps this molecule does something in a plant, insect, or bacteria, this might even have been shown to be the case, using cells. The supplement researcher looks at their textbook containing biochemical pathway and rationalises, maybe this molecule can do the same thing in humans. They rationalise perhaps this might lead to an increase/decrease in some anabolic pathway or catabolic process. They then make the supposition that having more of this molecule is therefore probably a good thing for humans, and hey presto you have yourself a sports supplement!  What you’ve got is a hypothesis. You need to do an experiment to see if it works or not. This type of textbook mechanistic reasoning doesn’t constitute a proof of principle or evidence. Moreover indirect effects don’t always translate into real world performance. A 1% increase in oxygen delivery to working muscles might make zero difference to muscle mass obtained in a 12-week resistance training study. You need to be able to prove your ideas work in the real world rather than just on paper or a cell line.

Let’s talk Testboosters

Turkesterone fits into the category of test boosters or potentially pro-hormones/SARMS. It’s important to point out that Pro-hormones/SARMS are effectively steroids and shouldn’t be considered sports supplements. Now we all know testosterone helps build muscle. People inject it, they work out, they eat protein, and they get larger muscles. We wrote a whole article on how much of an edge steroid give you, if you want to read it then click here to check it out (https://proprepcoaching.com/science-of-bodybuilding/steroids-in-sports-how-much-of-an-edge/). Testosterone is produced by the testes and injecting it causes the testes to shrink. The reason for the testes shrinking is that testosterone is regulated by a negative feedback loop involving the hypothalamus, pituitary gland, and testes. See the diagram below for an explanation of this.

The hypothalamus, a small area in the brain, produces gonadotropin-releasing hormone (GnRH) which stimulates the pituitary gland to release luteinizing hormone (LH) and follicle-stimulating hormone (FSH). These hormones then travel to the testes, where they stimulate the Leydig cells to produce testosterone. The testosterone in turn travels through the bloodstream and reaches the hypothalamus and pituitary gland. The hypothalamus and pituitary gland detect the rise in testosterone, and respond by decreasing the release of GnRH and LH, respectively, which subsequently decrease the production of testosterone by the testes. This keeps the levels of testosterone in the body within a healthy range, which is essential for maintaining the proper function of the reproductive system, as well as for overall health.

Testosterone boosters aim to increase the body’s own natural production of testosterone or by suppressing the production or oestrogen. They work by interacting with the testosterone pathway at some point either providing more molecules to help manufactory the hormones required or by acting as constitute parts in the pathway. The third possibility and this is more reflective of a pro-hormone/SARM is they can directly interact with muscle cells performing the same action as testosterone.  The problem of all this is the negative feedback loop explained above limits their effectiveness. I could think of circumstances where they may be effective to elevated a depressed natural levels, however once testosterone is boosted to a critical level, the body’s own natural production is then down regulated. As a result, any effect from these products is likely short lived and what you really want to know is does it work over a 12 to 24 weeks training cycle and does it have any effect on healthy young men trying to build muscle mass.

So what about Turkesterone?

Turkesterone is a phytoecdysteroid which found in several plant species including Ajuga turkestanica, Vitex species, Triticum aestivum, and Rhaponticum acaule. Phytoecdysteroids are similar to ecdysteroid, and beta-ecdysteroid. These ecydsteroids are involved in malting and reproduction in arthropods (which includes things like scorpions, crabs, and spiders). The prefix Phyto refers to the fact that turkesterone is a plant derived ecydsteroids. At face value plant poisons involved in causing anthropods to excessively malt and die aren’t something you’d immediately suspect would be bioactive in a human. There are obvious biological differences, between humans, insects and plants. There’ is however shared biology, otherwise we couldn’t develop drugs from plants, and things like anti-depressants wouldn’t work in lobsters (or so Jordan Peterson said so). Interestingly, ecydseterone is on the WADA watch list although being on the watch list doesn’t always constitute an effective supplement as Bezuglov et al. (2021) points out.

“there are over 400 different phytoecdysteroids isolated from plants with at least 4 different types of potentially active turkesterone”

The studies

After searching via PubMed, Google Scholar, Examine.com, Google Search and then looking at references in the studies identified, we can identify 7 relative studies. There are more, but I was looking for studies related to improvements in muscle mass or performance related to ecydsterone. Five of the studies were in rodents, and 2 were in humans. I also found 4 review articles. What’s more it isn’t clear from any of these studies if they’re looking at ecydsterone, phytoecdystrone or beta-ecdysterone and that’s a problem, the nomenclature is all over the place. So we don’t actually know if these studies are investigating turkosterone or some other type of ecydsteroid. When you research B-vitamins you look at specific ones (1,2,3,4,5,6,9,or 12), they don’t all do the same things. That aside if you read the rodent studies, 5 are from the same lab and author, while the only one showing no effect is from the different lab. The rodent studies are performed on healthly mice, castrated rats, diabetic rats and geriatric rats. Again, useful for a proof of principle, but results aren’t necessarily applicable. As for the human trials, both contradict each other, one found a positive effect, the other found no effect. So let’s look at these the human trials:

Wilborn et al. 2006

45 healthy males with at least one year of resistance training under their belt, aged of 20 were recruited. The subjects were placed in one of four (11 per group) treatments: placebo;  800mg/day of methoxyisoflavone; 30mg of 20-hydroxyecdysone (turkesterone); or 500 mg of sulfo-polysacharides. The participants embarked on a 4 day per week upper and lower body training program for 8 weeks. At baseline, week 4 and week 8 the researchers took bloods and performed a battery of tests. The researchers found no difference between the placebo or any of the supplement groups on: fat free mass, body fat %, 1 RM bench press or leg press, sprint peak power, active testosterone, free testosterone, cortisol, urea nitrogen, and creatinine. There was no difference in anything they measured. Now you can point to limitations in this study, these are free living individuals after all. However, the good thing about this study is the fact it was longitudinal, randomised and they tested a huge number of relevant variables like muscle mass and strength. They also tested this supplement in a population of people likely to use it.

Isenmann et al. 2019

This study was similar, although they did some on muscle cells in a lab also. 40 male participants, aged 25 with at least 1 year of training took part in a 10 week training study. The product they tested was called Peak Ecdysone (you can buy it). This is a Beta-Ecdysterone and not Turkosterone, although it’s purported to acts similarly to Turkosterone. Once again we had 4 groups: placebo, Ec1 (ecdysterone 12mg, 200mg leucine ), Ec2 (ecydsterone 48mg, 800 mg leucine), control (ecdysterone 12mg, 200mg leucine, And no training). So a higher dose was used here, 4 times the amount suggested by the manufacturer. Bloods and performance testing was done initially at 5 weeks and week 11. They found no difference in bodyweight between groups, however the high dose group managed to gained 2kg more muscle mass compared to the placebo group, while the placebo group managed to lose 0.35kg of muscle mass. This seems unusual particularly since the control group (which did no exercise) managed to increase their muscle mass over the same period.  There was no difference in counter measure jump or 1RM back squat, although there was a difference in bench press 1RM strength between the placebo and both treatment groups. The placebo group did improved their counter measure jump, back squat, and bench press though despite losing muscle mass. Looking at the bloods there was no difference between the groups in testosterone, luteinizing hormone or thyroid hormone between any of the groups, although IGF-1 was higher in the treatment groups.

These results are somewhat messy, based on both studies it seems clear that the ecdysterone supplements do not affecting testosterone.  Looking at the cell line part of the study, they found muscle satellite cells treated with the ecydterone grew to a similar degree as dehydrotesterone. This shows which shows in principle that if you can get it in there, it may have some effect of course the question is always, what constitutes a physiologically relevant amount. It also suggests it may be more likely to work like a prohormone/SARM than a natural testosterone booster.

So what are we to make of all this?

Well if you read the review papers Das et al (2021) points out that there are over 400 different phytoecdysteroids isolated from plants with at least 4 different types of potentially active turkesterone (turkesterone 22-acetate, 22 oxo-turkesterone, 11-hydroxy-Δ24-capitasterone and turkesterone 20,22-acetonide). They also point out at least 12 different potential uses for phytoecdysteroids including but not limited to: antioxidants, anti-inflammatories, antibacterial, antiviral, antifungal, anticancer, antidiabetic, anabolic etc. As the paper points out though despite the potential of these molecules there’s very little in the way of in vivo or clinical studies and that a great deal of replication work is needed to confirm their pharmacological, or in this case sporting performance potential. At this point you really must agree with the authors of the review. Ecydsteroids, they’re interesting, but no serious sports scientist or nutritionist is going to recommend them until there’s more data to support the use. Two studies showing contradicting results isn’t really going to cut It. Perhaps in ten year’s time when there’s a dozen studies on it we can make a more informed decision, but for now at least I’m out.  Ultimately guys this is the problem with most supplements. Once you peel back the curtain and start looking, what you often find isn’t exactly inspiring, usually it’s like this, a handful of trials with conflicting results. If it seems too good to be true, it usually is.  

References

• Chappell, A.J., Allwood, D.M., Johns, R., Brown, S., Sultana, K., Anand, A. and Simper, T., 2018. Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females. Journal of the International Society of Sports Nutrition, 15(1), p.42.
• Syrov, V.N. and Kurmukov, A.G., 1976. Anabolic activity of phytoecdysone-ecdysterone isolated from Rhaponticum carthamoides (Willd.) Iljin. Farmakologiia i toksikologiia, 39(6), pp.690-693.
• Syrov, V.N. and Kurmukov, A.G., 1976. The anabolic properties of turkesterone phytoecdysone and turkesterone tetraacetate in experiments on male rats. Problemy endokrinologii, 22(3), pp.107-112.
• Syrov, V.N., Kurmukov, A.G. and Sakhibov, A.D., 1978. Effect of turkesterone and nerobol on the activity of the protein synthesizing system of mouse liver. Voprosy meditsinskoi khimii, 24(4), pp.456-460.
• Chermnykh, N.S., Shimanovskiĭ, N.L., Shutko, G.V. and Syrov, V.N., 1988. The action of methandrostenolone and ecdysterone on the physical endurance of animals and on protein metabolism in the skeletal muscles. Farmakologiia i toksikologiia, 51(6), pp.57-60.
• Lawrence, M.M., Zwetsloot, K.A., Arthur, S.T., Sherman, C.A., Huot, J.R., Badmaev, V., Grace, M., Lila, M.A., Nieman, D.C. and Shanely, R.A., 2021. Phytoecdysteroids do not have anabolic effects in skeletal muscle in sedentary aging mice. International journal of environmental research and public health, 18(2), p.370.
• Wilborn, C.D., Taylor, L.W., Campbell, B.I., Kerksick, C., Rasmussen, C.J., Greenwood, M. and Kreider, R.B., 2006. Effects of methoxyisoflavone, ecdysterone, and sulfo-polysaccharide supplementation on training adaptations in resistance-trained males. Journal of the International Society of Sports Nutrition, 3(2), p.19.
• Isenmann, E., Ambrosio, G., Joseph, J.F., Mazzarino, M., de la Torre, X., Zimmer, P., Kazlauskas, R., Goebel, C., Botrè, F., Diel, P. and Parr, M.K., 2019. Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans. Archives of toxicology, 93, pp.1807-1816.
• Lafont, R. and Dinan, L., 2003. Practical uses for ecdysteroids in mammals including humans: and update. Journal of insect science, 3(1), p.7.
• Parr, M.K., Botrè, F., Naß, A., Hengevoss, J. and Diel, P., 2015. Ecdysteroids: A novel class of anabolic agents?. Biology of sport, 32(2), pp.169-173.
• Das, N., Mishra, S.K., Bishayee, A., Ali, E.S. and Bishayee, A., 2021. The phytochemical, biological, and medicinal attributes of phytoecdysteroids: An updated review. Acta Pharmaceutica Sinica B, 11(7), pp.1740-1766.
• Bezuglov, E., Talibov, O., Butovskiy, M., Khaitin, V., Achkasov, E., Waśkiewicz, Z. and Lazarev, A., 2021. The inclusion in WADA prohibited list is not always supported by scientific evidence: a narrative review. Asian Journal of Sports Medicine, 12(2).

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