For many of us that have been competing for multiple years we have learned that post competition nutrition is an important thing to understand, especially if you do not want to torch everything you’ve worked so hard for the previous three to four months. I have seen hundreds of competitors just a couple of weeks post show and am baffled to see they gained anywhere from 5 to twenty pounds after watching them work so hard to get lean and ripped for a show. I understand after being on a restricted competition diet we want to eat everything in sight. For me, I am constantly looking at foods on Pinterest and saving recipes of foods I want to eat after my show. We want what we can’t have and we definitely miss the foods that make us feel good. Our mind loves to play tricks on us and it’s human nature to want what you can’t have and lord knows I want it all after a show. The problem is our body has been on a restricted plan for a long period of time and the moment you flood it with foods you haven’t eaten in months like dairy, high glycemic carbs, bad fats, and sugar from dessert and alcohol we put our body through an emotional roller coaster and flood it with chaos. We immediately go into carb overload and with every gram of carb comes 4 grams of water which causes us to bloat because we were depleted just days earlier. The ideal thing to do is take baby steps into regular eating. It took one time for me to learn that eating what I wanted post show was not the way to go. You would be surprised at how easy it is to lose that tight midsection and ripped body. So before you start hoarding your favorite cookies and stocking up on every flavor of bluebell there are a few things to understand.
First, for the last few months you have been eating clean and your body has been working like a machine to get you to your goals. Many of you have been eating a set number of carbs that your body has been using for energy and to fill out those hard earned gains. When you eat more carbs than the body needs it is going to take the extra carbs and store them for later use. But if you are use to eating 100-150 grams a day and eat a whole pizza, then your body is going to take the extra carbs and store as fat. Let’s not forget all the additional water that comes with the carbs, hence the post show eating bloat. I recommend easing your way into eating more. After a show your body is depleted so a good cheat post show is fine. The disaster begins when we start an eating binge that continues into the week post show.
Second, I recommend getting back on your usual eating plan and slowly start adding calories by increasing portions or adding a few foods that you’ve kept away but are still good for you like a little fruit, yogurt, and healthy grains. Don’t completely stop eating your healthy meals. Balance is everything and understanding how many macros/calories you need to maintain your weight is important when planning your meals for the day. Remember, you still need to stay on track to keep your hard earned body fit. This is a good time to talk to your nutritionist about future goals.
Finally, take what you’ve learned from your competition prep and continue to grow. Now that you understand you have to be consistent with your nutrition to get the amazing results of a bodybuilder use that to continue reaching new goals. If your next goal is to add more muscle then start a plan you will follow consistently to reach that goal. Grocery shop, meal prep, take your supplements, track your progress, and most importantly build that physique you have pictured in your mind!
You are the only person that can get you to your goals and the only person that can keep you from them. It’s up to you.
To contact Juliana for competition prep or questions: firstname.lastname@example.org