Bodybuilders preparing for a competition should cycle sodium, increase protein intake, and add supplements to maintain a high metabolic rate for last-minute fat burning. They should also reduce calorie intake in the final days before the competition and eat something every three hours to maintain fat burning.
Three important tips for a pre-bodybuilding contest diet include cycling sodium, increasing protein intake, and adding supplements to maintain a high metabolic rate for last-minute fat burning. Traditionally, contestants build up months before the competition and eat up to 500 more calories (2.09 kilojoules) per day. However, in the final month before taking the stage for judging, the contestants dip into calorie intake and follow strict diet guidelines to ensure they display as much muscle definition as possible.
Sodium cycling is part of a pre-contest bodybuilding diet because excess salt leads to water retention and water weight. By reducing sodium intake, bodybuilders can reduce the tissue around muscles so they appear more pronounced. In the fourth week before the competition, many contestants eliminate all seasonings and condiments, as these two groups of flavor enhancers are usually loaded with salt. During week three, many eggs, cheese, yogurt, and butter are rejected because these dairy products also contain sodium. Sodium, roughly around 4,000 mg per day, is added back in week two only to bring it down to a scant 800 mg per day in the last seven days before competition.
Protein becomes the dominant part of the pre-contest bodybuilding diet 30 days before the show. Many contestants eat 2 g of protein for every pound (0.45 kg) they weigh. The sources are generally salmon, tuna, chicken breasts, and lean sirloin due to their nutritional quality; Protein drinks, particularly whey drinks, are also considered high-quality sources of protein. Increased protein facilitates muscle repair and stimulates strenuous workouts.
Fats are not avoided before the competition. By contrast, a pre-contest bodybuilding diet contains two to three daily servings of cod liver oil or flax oil. The fatty acids in these high-quality fats balance hormones and ensure proper testosterone levels, the trainers claim. Also, the presence of high caliber fats supposedly helps burn any stored fat.
Extras are the final main key to placing high in contests. Fat burning supplements have especially become standard for any pre-contest bodybuilding diet. Herbal tea, such as green tea, which promotes a high metabolism, is also added to diets in the last month. However, most trainers warn against supplementing with protein bars, as they contain many fillers and additives and are low in nutrition.
In the last days before competition, some bodybuilders reduce calories to a minimum of 1,000 to 1,200 calories (4 kj to 5 kj) per day. To maintain fat burning at this low level of food intake, the contestants aim to eat something every three hours. Most trainers advise against eating within three hours of bedtime as the body’s metabolic rate drops overnight.
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