How to Eat Before a Bodybuilding Competition
Bodybuilding requires discipline and constant adaptation of diet and exercise programs. To do well in bodybuilding competitions, you need the physique and determination to be healthy and athletic. While you need a high-calorie and high-carbohydrate diet when training, you should also learn how to eat before a competition to gain the edge you need to win.
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Instructions
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Eat While Training for a Bodybuilding Competition
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Eat protein at every meal, both in your regular diet and competition diet. Protein is important for building muscles and losing fat. You can get protein from foods such as lean beef, chicken, fish, egg whites, fruits, vegetables and protein shakes.
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Choose complex carbohydrates that work well with protein to keep you feeling full longer while giving you the much-needed energy to lift weights and train aerobically. Complex carbs are found in whole grains and oats.
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Stay hydrated. Water and sports drinks help your body tremendously during training.
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Eat small meals every few hours to keep your body's energy level constant. Even snacks should include protein and fats, without a lot of refined sugar, to keep your blood glucose level stable and your mind clear.
Eat a Week Before the Competition
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Increase your water and sodium intake, and decrease your calories and carbohydrates the week before the fitness competition.
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Reduce your sodium intake by half two days before, and cut it out completely the day before the competition.
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Remove water from your diet the day before you compete.
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Load on carbohydrates the day before your competition to expand your muscles, making them more prominent.
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Give yourself a few small treats in the days after the competition. Your body will be stretched to its limits, and a slow rise in glucose and sense of normal eating habits will make you feel great both physically and mentally.
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Tips & Warnings
Drink plenty of water so you don't dehydrate yourself. Think about balancing your nutrients and healthy habits throughout the day. By drinking before you're thirsty and eating before you're hungry, your body will stay at more of a constant state of training.
Allow yourself a cheat meal during your training diet. You will feel great rewarding yourself for your hard work, and your stomach will enjoy the small boost of sugar and calories.
Avoid cutting all carbohydrates from your diet. Your body needs carbs to increase performance and to function properly.
Avoid drinking alcohol and smoking during competition season.
