21 Sep Pre-Competition Prep: The Body Builder Diet
Bodybuilding has become more popular in recent years, largely thanks to the rise of social media.
As it becomes more visible, there is a growing curiosity into what it takes to be a competitive bodybuilder.
There’s no doubt that it’s a rigorous lifestyle, but it can be an extremely rewarding one too.
Putting your body through intense training and sticking to a strict body builder diet can make all the difference in your performance during a competition.
Bodybuilding isn’t for everyone, but in recent years bodybuilding competitions have generated a lot of curiosity. Below, we’re breaking down what goes into the body builder diet before a competition.
Read on for tips and a glimpse into a body builder’s life during the most intense weeks of the competition season.
Eat Carbs the Right Way
Watching and regulating carbs has been a well-known diet strategy for a long time.
But for competitive bodybuilders, it’s more than just a weight loss trend. It’s a necessity.
And, it’s not just about eliminating carbs all together. It’s more important to consume them the right way.
When to Eat Carbs as Part of a Body Builder Diet
Carbs provide fuel, which is important during your training season when you’re amping up your cardio and building up your muscle.
That’s why during most of your training, you don’t want to cut carbs out completely. You do want to be smart about the kinds of carbs you’re eating and when you’re eating them.
In general, processed carbs won’t do anything for you. Feel free to avoid those entirely during the training season. The carbs you do eat will also serve you best as part of a pre-workout or post-workout meal.
When you eat carbs as part of a pre-workout meal, you can use the fuel they give you as energy for training. However, when you eat carbs as part of a post-workout meal, they’ll help with muscle recovery.
When To Stop Eating Carbs as Part of a Body Builder Diet
The week before a competition is when you want your carb intake to be at its lowest.
Dropping carbs throughout this week will ensure that you look your hardest when the day of the competition rolls around.
Exactly how when and when you start depleting carbs will depend on your personal metabolism.
Don’t be afraid to consult with a nutrition coach to help perfect the right plan for your body.
On the Body Builder Diet, Go with What You Know
How you eat on the body builder diet is not going to be a model for how you eat during the rest of the year.
When you’re in training, the food you eat may even seem a little boring and that’s okay. Especially in the week or two leading up to competition, you don’t want to experiment with foods your body isn’t used to.
It’s better to rely on tried and true protein sources. Chicken, turkey and lean ground beef are all good options. Many bodybuilders also like to incorporate a lot of white fish into their diet, because it is very high in protein and has very little fat.
The body builder diet can get repetitive, but it’s important to keep in mind the ultimate point of the food you’re eating.
When you’re training for a bodybuilding competition, food is not meant to be exciting event or a social experience.
Food is meant to be a source of energy and you want to pick ingredients that are going to best serve your body come competition day.
Take the Guess Work Out of Eating
Sticking to the strict body builder diet can be mentally tough.
Grocery shopping in particular can be a challenge because you’ll be surrounded by so many tempting ingredients and products.
Relying on a meal service that you can tailor to your diet needs is a great way to stay on the right track.
Getting the right ingredients for the right kind of meals delivered will help you avoid temptation and will set you up for success.
Drink It Up, Then Cut It Out
Cutting water is key to getting the kind of muscle definition you want on a competition day. To really get the most out of water depletion, though, you should start by increasing the amount you’re drinking.
About a week to 10 days out from a competition, start drinking at least two liters of water more than you usually would.
It sounds extreme (and it will result in a lot of extra trips to the bathroom), but it will be worth it. By the time you start depleting water (about two days before your competition), your body will be tricked.
Your body will think that there’s a lot more water to flush out than there actually is.
By sucking as much fluid out of your muscles as possible, you’ll ensure that hard, tight, defined look that bodybuilders strive to achieve.
Keep Your Mind Right
It may sound pedantic, but the truth is, diets are as much mental as they are physical.
A body builder diet is no exception.
You need to take care of your mental health as much as your physical health. If you don’t, there’s no way that you’ll be able to stick to a diet and training regime long enough for them to be successful.
Throughout your training, make sure that you’re giving your body the rest that it needs. Especially in the time right before a competition, aim for at least eight hours of sleep a night. And, if you have the time, throw in a nap during the day.
You should also treat your body to a massage or some other kind of pampering.
You’re putting your body through a lot and asking it do a lot for you, so treat it right.
Interested in Exploring Body Building?
Though it can be intense, body building has numerous benefits.
Have such a rigorous goal to work to can motivate you to get your body into the best shape of your life.
Even if you’re not interested in competing, adopting a body builder diet or workout routine can still be a healthy choice.
For more information about how you can turn your life around with a healthy diet and workout routine, contact us today!