June 30, 2011
Fitness Competition Diet
When preparing for a fitness competition, a minimum of 12-14 weeks needs to be allowed before the show to get ready. Most fitness competitors begin the fitness competition diet about 13 weeks before the show, so that around two weeks before the show, the physique is where it needs to be. The final two weeks should be focused on resting the body and tightening up the fitness routine.
Before starting a fitness competition diet, it is advisable to have a cheat meal day or two, eating the majority of your favorite foods. Do not overeat or overdo it. It is just a time to enjoy delicious food because over the next 12-14 weeks, a strict fitness competition diet will be in place.
Up until about six weeks prior to a fitness competition, a cheat meal is allowed once a week. However for the last six weeks, no cheat meals should be eaten.
It is important to have significant others, friends and family in your life that support you and your choice to compete in a fitness competition. They can help you stay on track with your competition diet, whether you are at home or out at a restaurant.
Below is a typical fitness competition diet meal plan.
Breakfast: 3 egg whites, ¼ cup of oatmeal, 1 tablespoon natural peanut butter
1 multi-vitamin and 1 digestive enzyme
Mid-Morning Snack: ¼ cup of oatmeal with a scoop of low carb protein shake
5gm of L-Glutamine
Lunch: 1 cup of vegetables, 4 oz of lean protein, and ¾ cup of brown rice
1 500mg of vitamin C, 1 digestive enzyme, and 1 serving of EFA’s (Smart Blend)
Mid-Afternoon Snack: 4 oz of lean protein and a 5 oz baked potato without the skin
5 gm of L-Glutamine
Dinner: 4 oz of lean protein, ½ cup of kidney beans, medium salad
1 vitamin C, 1 digestive enzyme, and 1 serving of EFA’s
Evening Snack: 1 scoop of low carbohydrate protein and 1 cup of strawberries
Supplements pay an important role in a fitness competition diet. Recommended daily supplements include a multi-vitamin, digestive enzymes to support digestion and alleviate gas and bloating, L-Glutamine for essential protein synthesis and optimal recovery, Ascorbic acid (Vitamin C) to support immune system, and EFAs which may be depleted while eating a fitness competition diet.
Also advised is one serving of BCAAs (branch chain amino acids) pre and post workout, and before retiring to bed on weight lifting days only. BCAAs maximize recovery following intense training while helping to reduce unwanted body fat and increase lean muscle mass and muscle strength. BCAA's and low carbohydrate protein shakes should be aspartame and sugar free. Sugar alternatives include Stevia, acesulfame potassium (Ace K) and Splenda.
Food preparation for a fitness competition diet is time consuming. It is recommended that all meals are prepared ahead of time, usually one week in advance.