More and more people are stepping on stage in bodybuilding, physique, and bikini shows. In many areas, there are now multiple contests every year, which means more athletes spending months dieting, training, and fine-tuning their physiques.Show prep is a long process: you have to get lean enough, build enough muscle, and then, in that final stretch, manage water, carbs, and electrolytes to bring your best look to the stage. Today, we’re not talking about the whole off-season or the full dieting phase. We’re zooming in on the last week before the show—often called peak week. That one week can make a big difference in how you look under the lights.Quick disclaimer: The strategies below are for educational purposes and are not medical advice. Extreme dehydration can be dangerous. Always work with a qualified coach and speak with a healthcare professional if you have any medical conditions. The Traditional “Deplete and Dry Out” ApproachBest for athletes who are still slightly off in body fat or scale weightA classic strategy used by many physique athletes goes something like this:In the first part of peak week (about 4–6 days out), you raise protein and drop carbs. That means plenty of meat, eggs, and other protein sources, but limited starchy foods. The goal here is to deplete muscle glycogen—the stored form of carbohydrate in your muscles.During this phase, athletes will often:Drink plenty of waterKeep salt (sodium) intake normalInclude some potassium-rich foods in moderationOnce glycogen is lowered, the second half of the week flips the script. Now the goal is to pack glycogen back into the muscles and pull as much fluid as possible into the muscle cells themselves:Carbs go upProtein comes down a bitSalt and water are often reducedPotassium intake is typically increasedThe idea is to drive more carbohydrate into the muscle cells while limiting the amount of fluid that sits outside the cells. In theory, this helps “pull” water from under the skin into the muscle, creating a drier, fuller, more three-dimensional look.This traditional approach tends to be more useful for athletes who haven’t quite hit their ideal stage bodyweight or body fat. Clever manipulation of glycogen, water, and electrolytes can help them look noticeably better even if they’re not at 100% condition. The No-Dehydration ApproachBest for athletes whose body fat and definition are already on pointIf your body fat is already low enough and your lines are sharp, a more modern strategy is to skip aggressive dehydration and instead focus on controlled carb loading with stable, higher water intake. The goal here is a look that is:Full and roundDry, but not “flat”With clear vascularityA common concern is:“If I don’t dehydrate, won’t I hold water and look puffy?”Not necessarily. True “wateriness” on stage is often less about how much you drink and more about how you manage carbohydrates and electrolytes.When you overdo carbs in peak week, you can go beyond what your body can store as glycogen. Once that storage capacity is exceeded:Excess glucose spills outside the muscle cellsWater follows that glucose into the space outside the cellsThe result is a soft, “spilled over,” blurred look—what some athletes describe as being “soggy” or “smoothed out”So the key is not “drink less,” but “don’t overfill the tank.” Once your muscles have enough glycogen, more isn’t better—it just starts to hurt your look.Another important detail: sodium and potassium balance. Glucose doesn’t get into muscle cells by magic; sodium plays a role in the transport process. If you load carbs while aggressively cutting sodium, you can actually make it harder for carbs to move into the muscle where you want them. At the same time, the ratio of sodium to potassium matters for fluid shifts inside and outside the cell.In a well-designed no-dehydration approach:Carbs are increased gradually and thoughtfully, not blindly stuffed inSodium intake is kept in line with carb intake, not slashed to zeroPotassium intake is managed so the sodium-potassium balance supports getting glycogen into the muscle, not spilling outside itWater intake stays relatively high, so the body can naturally flush any excess fluidDone correctly, this can give you fuller muscles, tight skin, and strong vascularity—without the risks and discomfort of extreme dehydration. So… Which Approach Is “Best”?Both the classic “deplete and dry out” method and the no-dehydration approach can work. There is no universal “best,” only what’s best for you:If you’re not as lean or as light as you’d planned to be, the traditional method may help squeeze out a bit more apparent condition.If your body fat, lines, and weight are already where they need to be, staying better hydrated and focusing on precise carb and electrolyte management can help you look big, full, and crisp without looking flat or “spilled.”The most important thing? Test your strategy before show week. Don’t wait until the week of your contest to try something totally new. Run a mock peak week in advance so you and your coach can see how your body responds.Peak week is where small details can make a big visual difference. Whether you choose to dehydrate or not, aim for a plan that matches your current condition, is as safe as possible, and has been tested on your body—not just copied from someone else’s prep.

 As the days get colder and darker, most people think about hibernating under a blanket. But from a performance and physique standpoint, late fall and winter are actually prime time to change your body and build real strength.Let’s break down why. Why Winter Is a Great Time for Fat LossMany people assume summer is the best time to “cut” because it’s hot and you sweat more. But sweating is mainly water loss, not fat loss. When it’s hot, your body sweats to cool itself and keep your core temperature around 36–37°C (96.8–98.6°F). That doesn’t automatically mean you’re burning more fat.In cold weather, it’s different:Your body has to generate heat to maintain its core temperature.To do that, your muscles contract more (even small movements, shivering, pacing, rubbing your hands).Muscle contractions use stored energy: glycogen, fat, and some protein.A large portion of the energy spent ends up as heat, helping you stay warm.In other words: in colder conditions your body naturally increases energy expenditure, and a lot of that energy can come from fat. Combine that with smart training and nutrition, and winter becomes a very effective season for fat loss. Why Winter Is Perfect for Building Strength and FitnessWinter isn’t just good for fat loss—it’s also an ideal time to build strength, power, and overall physical capacity. Many elite athletes and teams treat winter as a focused “off-season” training block for exactly this reason.Here’s why winter works so well:1. Bigger Appetite, Better FuelingColder weather often makes people feel hungrier. If you use that increased appetite wisely, it can actually work in your favor:Higher calorie intake supports muscle growth.You can more easily replenish muscle glycogen, which means:You feel stronger during training.You can push harder.You create more stimulus for muscle growth and adaptation.More fuel → better sessions → more muscle damage (the good kind) → better gains and performance.2. Better Sleep = Better RecoveryMany people find they sleep better when it’s cooler:It’s easier to fall asleep and stay asleep in a slightly colder room.In winter, schedules often shift slightly earlier, which can mean going to bed sooner.During deep sleep, especially around midnight to 3 a.m., your body releases more growth hormone, which:Supports protein synthesis and muscle repair.Helps your body recover from hard training.Plays a role in fat metabolism.Good sleep turns your training from “just exercise” into real progress.3. Hormones and InflammationResearch and practical experience suggest that:Testosterone levels can be higher in cooler conditions.Baseline inflammation may be lower when recovery, diet, and sleep are on point.Both of these support muscle growth, strength gains, and overall recovery. Winter is a great moment to take advantage of that and build a strong base for the rest of the year. Build Your Winter PlanInstead of drifting through the cold months, treat winter as a focused training block: pick one main goal—losing fat, building muscle, or boosting performance—and let that shape both your workouts and your nutrition.On the training side, make strength work the foundation and add just enough cardio to match your goal. Most people will do well with several lifting sessions per week built around big, full-body or major muscle-group movements, plus a couple of cardio sessions to support heart health and energy expenditure. If you care more about aesthetics, bias your lifting toward higher training volume for key areas like chest, back, shoulders, and legs; if performance is the priority, include some power work, core training, and conditioning that challenges both your engine and your top-end intensity.Nutrition should quietly support all of this, not fight against it. 1. CarbohydratesAdjust your carb intake based on your training volume and goal (per kg of body weight per day):Fat loss: ~2–4 g/kgMuscle gain: ~5–8 g/kgHigh-level or intense sports performance: ~6–10 g/kg(Choose the lower or upper end of the range based on how much you’re training and how your body responds.)2. ProteinFor active people:Aim for at least 1.5 g/kg/day.For muscle gain and demanding sports:Often around 2.0 g/kg/day works well.Spread protein across the day (3–5 meals) to support recovery and growth.3. FatsDon’t cut fats too low.Focus on high-quality sources:Fatty fishNuts and seedsOlive oil, avocado, etc.Fats are crucial for hormones, recovery, and overall health.4. Vegetables & Anti-Inflammatory FoodsVegetables are the easiest thing to skip—and one of the most important:They provide vitamins, minerals, fiber, and many anti-inflammatory compounds.Aim for:A variety of colors each day.Several servings at both lunch and dinner.Good nutrition doesn’t just fuel training; it also reduces inflammation and speeds up recovery.Do this through winter and you won’t just “get through” the cold months—you’ll come out of them with a body that’s clearly been under construction. This Winter: Don’t Waste the SeasonYou’ve got the science, the logic, and the opportunity on your side:Cold weather can help you burn more energy and tap into fat stores.Appetite and indoor training time support muscle and strength gains.Better sleep and favorable hormones boost recovery and growth.Now it comes down to action.Use this winter to train with intent—lift, move, eat smart, sleep well. When the weather warms up and layers come off, you’ll be able to look in the mirror and say, “That wasn’t just another winter. I built this.”

 Plant-based diets have gained popularity in recent years due to their perceived health benefits, ethical alignment, and reduced environmental footprint. Legumes, grains, seeds, and derived products such as protein powders and meat analogues now form dietary staples for millions worldwide. However, a critical concern has surfaced regarding the contamination of plant-based protein sources with heavy metals, toxic elements that can be harmful to human health even at low concentrations [1]. As a recent report by Consumer Reports in the United States pointed out, more than two-thirds of the products tested contained per-serving levels of lead that exceeded the daily safe intake (0.5 micrograms), with plant-based products averaging nine times the lead content of dairy-based proteins such as whey and twice that of beef protein.Arsenic, cadmium, lead, and mercury are among the most troubling contaminants. These metals, often present in the environment due to industrial activity and agricultural practices, can accumulate in soil and water and be absorbed by plants during cultivation. When such plants are used in protein isolates and powders, the concentrations may become more pronounced, posing risks to health-conscious consumers who frequently rely on these products.  What Are Heavy Metals?Heavy metals are elements with high atomic mass and density. While some, such as iron and zinc, are essential in trace amounts for human physiology, others including arsenic, cadmium, lead, and mercury are non-essential and toxic. These metals do not biodegrade and are poorly excreted from the body, making them prone to bioaccumulation over time [2].Once ingested, heavy metals can interfere with cellular processes, damage DNA, and impair vital organs. The toxicity depends on the metal’s form, the level and duration of exposure, and the age or health status of the individual. Chronic exposure, even at seemingly negligible levels, can lead to a wide range of health problems. Heavy Metals of Greatest Concern in Plant-Based Proteins1. Arsenic (As)Arsenic occurs naturally in groundwater and is often present in rice and rice-based products due to the plant’s water-intensive cultivation in submerged conditions [3]. The inorganic form of arsenic, which is more toxic than its organic counterpart, can be taken up by rice roots and deposited in edible grains.Health Effects: Long-term exposure to inorganic arsenic is associated with increased risks of skin, bladder, lung, and kidney cancers. It can also cause cardiovascular disease, immunosuppression, and neurotoxicity [4].2. Cadmium (Cd)Cadmium is a byproduct of industrial processes and is also introduced to the soil through phosphate fertilizers. Plants such as soybeans, sunflower seeds, oats, and cocoa can accumulate cadmium, especially when grown in contaminated soils [5].Health Effects: Cadmium primarily targets the kidneys and bones, contributing to renal dysfunction, osteoporosis, and possibly cancer. It has an extraordinarily long biological half-life ranging from 10 to 30 years, meaning it accumulates in the body over time [6].3. Lead (Pb)Though many sources of environmental lead exposure have been reduced over time, legacy contamination persists in soils and urban agriculture zones. Crops irrigated with polluted water or grown near highways and industrial areas are at higher risk of lead uptake [7].Health Effects: Lead is a potent neurotoxin, especially harmful to children. It disrupts brain development and contributes to behavioral disorders. In adults, lead exposure can increase blood pressure, reduce fertility, and cause cognitive decline [8].4. Mercury (Hg)While mercury contamination is more common in aquatic environments and fish, terrestrial exposure is still possible. Mercury enters the atmosphere through coal burning and industrial emissions and can settle onto soils and crops through precipitation [9].Health Effects: The organic form of mercury (methylmercury) is particularly toxic. It impairs neurological development, especially in fetuses and young children, and affects motor skills, vision, and cognition in adults [10]. Why Plant-Based Protein Products Are a ConcernPlant-based protein isolate and supplements are often viewed as clean, wholesome, and health-promoting. However, their concentrated nature makes them especially vulnerable to magnifying contaminant levels. During processing, non-protein components (such as fiber, starch, and moisture) are removed, while any heavy metals present may remain and even become more concentrated per gram of product [11].Rice protein has drawn scrutiny. In a widely cited 2020 study, several popular plant-based protein powders were tested and found to contain detectable and sometimes elevated levels of arsenic, cadmium, and lead. Products based on brown rice consistently tested higher in arsenic compared to those based on pea, hemp, or mixed proteins [12].Additionally, multi-ingredient products like protein bars and meal replacements may include other sources of exposure, such as cocoa (linked to cadmium), dried fruits, and chocolate coatings. Consumers who rely on these foods multiple times a day, every day, may unknowingly exceed recommended safety thresholds for chronic metal exposure [13]. Cumulative Risk and Population VulnerabilityHeavy metal contamination in plant-based protein products represents a chronic exposure threat, rather than an acute toxicity risk. Because many of these metals remain in the body for years, even low-level daily exposure adds up over time, a phenomenon called bioaccumulation [14].Certain populations are at greater risk:Children and Infants: Their developing nervous systems are highly sensitive to lead and mercury. Low-level exposure can lead to permanent cognitive and behavioral deficits.Pregnant Women: Exposure to arsenic and mercury during pregnancy can impair fetal development and increase the risk of miscarriage, low birth weight, or birth defects [15].Athletes and Fitness Enthusiasts: Frequent users of protein powders and supplements may consume several servings per day, raising the potential for significant long-term exposure.Vegans and Vegetarians: As primary consumers of plant-based protein, they may inadvertently rely on a narrow range of ingredients (e.g., rice or soy), increasing metal exposure risk if those ingredients are contaminated.While the body can eliminate some proportion of heavy metals through urine and feces, the process is slow and inefficient, especially for cadmium and lead. Hence, the frequency and consistencyof intake matter greatly in determining overall health risk [16].The benefits of a plant-based diet, from reduced risk of chronic disease to lower environmental impact are well-established. However, the presence of heavy metals in plant-based protein products poses a legitimate health concern that should not be overlooked.Arsenic, cadmium, lead, and mercury are toxic even at trace levels, and their persistence in the body makes long-term, low-dose exposure particularly dangerous. Consumers who rely on concentrated plant proteins, such as powders and bars may face a cumulative health burden if product sourcing and manufacturing controls are not in place.Greater awareness is needed to address this silent risk. Research, public education, and product transparency can empower consumers to make safer dietary choices, while continued pressure on producers can help drive improvements in sourcing, testing, and labeling. In doing so, the full potential of plant-based nutrition can be realized without compromising health through avoidable toxic exposure. References1.Tchounwou, P. B., et al. (2012). EXS, 101.2.Ali, H., et al. (2013). Environmental Chemistry Letters, 11.3.Meharg, A. A., & Zhao, F.-J. (2012). Arsenic & Rice. Springer.4.Smith, A. H., et al. (2000). Environmental Health Perspectives, 108(S1).5.Alloway, B. J. (2013). Heavy Metals in Soils. Springer.6.Nordberg, G. F. (2009).Toxicology and Applied Pharmacology, 238(3).7.ATSDR. (2007). Toxicological Profile for Lead.8.Lanphear, B. P., et al. (2005). New England Journal of Medicine, 348.9.Clarkson, T. W., & Magos, L. (2006). Critical Reviews in Toxicology, 36(8).10.Grandjean, P., & Landrigan, P. J. (2014). Lancet Neurology, 13(3).11.Clean Label Project. (2020). Protein Powder Contamination Study.12.Consumer Reports. (2018). Plant-Based Protein Powders and Heavy Metals.13.García-Sánchez, A., et al. (2018). Food Chemistry, 252.14.WHO/FAO. (2007). Exposure Assessment for Heavy Metals.15.Harvard T.H. Chan School of Public Health. (2022). Plant-Based Diet Guide.16.Academy of Nutrition and Dietetics. (2021). Position Paper on Vegetarian Diets. Editorial by Dr. Seiji AoyagiDr. Seiji is the Chief Scientific Officer of NiHTEK & the owner and partner of GPNi Japan. He brings over 35 years of experience in clinical and sports nutrition, with publications in both the U.S. and Japan. He holds 4 nutrition patents, led the approval of HMB in Japan, and founded Total Nutrition Therapy to train physicians in clinical nutrition.

 The ISSN Italy Conference has just wrapped up in Assago, in the Milan metropolitan area, successfully hosted at the NH Milano Congress Centre alongside Spazio Nutrizione 2025.The Conference brought together international and local experts. Sessions covered sports and fitness nutrition, exercise metabolism, evidence-based supplement use, vitamin considerations, lactate management, recovery strategies, and how to read research efficiently. Live English–Italian simultaneous interpretation was available, making it easy for experts from different language backgrounds to sit down and discuss the latest developments in sports nutrition.As with previous events, GPNi will upload the presentation materials from this conference to the GPNi portal, and GPNi members can access them for free.Now, eyes on the United States.Saturday, March 21, 2026 — the ISSN–Nutrabolt Conference will be held at Nutrabolt Headquarters in Austin, Texas. It’s a full day of high-density, evidence-driven learning. Attendees can earn ISSN 6.0, NSCA 0.4, and ACSM 5.5 CEUs, plus GPNi 5 CECs applicable toward credential renewal (ISSN-SNS / CISSN certificate). ISSN-Nutrabolt Conference, Austin, Texas 2026Where is the conference? Nutrabolt HQ, 332 Grace Lane, Austin, Texas 78746When: ISSN-Nutrabolt – March 21, 2026Schedule of Fun EventsMorning10:00 – 10:10 am | Chris Lockwood PhD, Nutrabolt – Kickoff10:10 – 10:30 am | Jose Antonio PhD FISSN– Muscle Hustle: All About Protein10:30 – 10:50 am | Darren Candow PhD FISSN– This Is Your Brain On Creatine10:50 – 11:10 am | Jeff Stout PhD FISSN – Buffer Up! Beta-Alanine and Sodium Bicarbonate11:10 – 11:30 am | Tim Ziegenfuss PhD FISSN – From Beet Juice to Buzz Juice: Nitrates, Caffeine, Teacrine™, and Dynamine™11:30 – 11:50 am | Chris Lockwood PhD & Mike Roberts PhD – Protein Bioactives – Beyond Amino Acids & Total Nitrogen11:50 - 12:30 pm | Ergogenic Aids Panel Discussion & Q&AAfternoon1:30 – 1:50 pm | Shawn Arent PhD FISSN– Decode your Mojo: Biomarkers for Performance1:50 – 2:10 pm | Jaime Tartar PhD FISSN – Bedtime Gains: Sleep is the Secret Sauce2:10 – 2:30 pm | Cody Haun PhD – Genetics Directed Training & Nutrition2:30 – 2:50 pm | Alyssa Parten PhD – She-Eats, She-Competes: Female Physiology and Nutrition2:50 – 3:10 pm | Bill Campbell PhD FISSN – Chiseled by Choice: Nutrition for Physique Sports3:10 – 3:30 pm | Tony Ricci EdD FISSN – Fuel to Fight: Combat Sports – It’s More than Just Pretzels and Hummus3:30 – 3:50 pm | Matt Frakes PhD RD – Tackling Nutrition: Applied Performance Nutrition for the NY Football Giants3:50 – 4:30 pm | Applied Performance Nutrition Discussion and Q&AAlthough the conference lasts just one day, it covers the spectrum—from foundational ingredients to biomarkers, and from personalized nutrition to sport-specific strategies. From Milan to Austin, ISSN keeps bringing the latest evidence into practice with a spirit that’s both rigorous and upbeat.GPNi will continue to track the Austin conference and provide Conference Presenter Archive. If you plan to attend, you can register directly on ISSN’s official page: https://www.sportsnutritionsociety.org/ConferencesDetails.php?IDconf=142

Collagen has become a buzzword in the health, wellness, and beauty industries, touted for its potential benefits in skin health, joint function, and muscle recovery. But does scientific evidence support these claims?Collagen is the most abundant protein in the human body, accounting for about 30% of total protein content. It is a structural protein found in connective tissues, skin, tendons, bones, and cartilage, providing strength, elasticity, and resilience essential for maintaining structural integrity.The Digestible Indispensable Amino Acid Score (DIAAS) measures protein quality based on the digestibility of essential amino acids (EAA). Collagen’s amino acid profile differs significantly from high-quality proteins like whey. It is rich in glycine, proline, and hydroxyproline but deficient in EAA such as tryptophan, methionine, isoleucine, and threonine. As a result, collagen has a very low DIAAS—often near zero — because it cannot meet EAA requirements on its own.Although collagen peptides have shown benefits for muscle recovery when combined with resistance training, they are less effective compared to proteins with higher DIAAS. (Zdzieblik et al., 2015). Notably, the placebo in Zdzieblik's study was maltodextrin, which was neither isocaloric nor isonitrogenous, introducing potential confounding variables in the study.While studies suggest collagen supplementation may support skin health, joint health, and bone density, further research is needed to establish direct, causative benefits. Additionally, it was found that certain bioactive peptides derived from collagen exhibit antioxidant, anti-inflammatory, and antimicrobial properties.  There may be unexplored benefit in collagen but it does not qualify as a high-quality protein.Given collagen’s low DIAAS, it should not be relied upon as the sole protein source. However, it can complement high-quality proteins rich in EAA, creating a more balanced amino acid profile that supports overall health and protein synthesis.While DIAAS highlights collagen’s limitations as a standalone protein source, incorporating collagen into a diet alongside high-DIAAS proteins allows individuals to benefit from its unique properties without compromising overall protein quality. References1.Proksch, E., Schunck, M., Zague, V., Segger, D., Degwert, J., & Oesser, S. (2014). Oral intake of specific bioactive collagen peptides reduces skin wrinkles and increases dermal matrix synthesis. Skin Pharmacology and Physiology, 27(3), 113–119.2.FAO. (2013). Dietary protein quality evaluation in human nutrition: Report of an FAO Expert Consultation. FAO Food and Nutrition Paper 92.3.Mathai, J. K., Liu, Y., & Stein, H. H. (2017). Values for digestible indispensable amino acid scores (DIAAS) for some dairy and plant proteins may better describe protein quality than PDCAAS. British Journal of Nutrition, 117(4), 490–499.4.Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A., & König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: A randomized controlled trial. British Journal of Nutrition, 114(8), 1237–1245.5.Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., ... & Albert, A. (2008). 24-week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485–1496.6.König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific collagen peptides improve bone mineral density and bone markers in postmenopausal women—A randomized controlled study. Nutrients, 10(1), 97.7.Bao, X., Liu, F., Ji, S., & Wang, X. (2019). Antioxidant and antimicrobial activities of bioactive peptides derived from marine collagen. Journal of Functional Foods, 57, 295–302. Editorial by Dr. Seiji AoyagiDr. Seiji is the Chief Scientific Officer of NiHTEK & the owner and partner of GPNi Japan. He brings over 35 years of experience in clinical and sports nutrition, with publications in both the U.S. and Japan. He holds 4 nutrition patents, led the approval of HMB in Japan, and founded Total Nutrition Therapy to train physicians in clinical nutrition.