Achieving peak physical condition for a fitness competition requires a dedicated approach to both training and nutrition. Just as important as your hard work in the gym is your attention to your diet. The right foods will help fuel your fitness and keep you energized while enhancing recovery. This article will explore the key elements of a fitness competition diet plan, covering everything from macronutrient balance to strategic meal timing and supplementation. The best part is, the healthy eating habits you’ll use during contest prep can last well beyond showtime.
Three Phases of Contest Preparation
Similar to the fitness prep program, the diet prep plan, designed by IFBB pro and nutritionist Gennifer Strobo, is divided into three segments. The first segment is about establishing a healthy, balanced diet, which means eliminating some of the junk like processed foods and high-sugar items and adding in more nutritious options like fruits, vegetables, and lean protein. In the second phase, it’s time to get a little more serious. You’ll add in some lower-carb days to help you cut body fat and boost your metabolism. Phase 3 begins two weeks before your show date, with a stricter plan that will help you deliver a peak performance.
Phase 1: Establishing a Healthy, Balanced Diet
This phrase is all about cleaning up things in your daily nutrition,” says Strobo. If you aren’t already, you should be eating five to six times a day-a combination of breakfast, lunch, dinner, and two to three snacks, depend- ing on your body’s needs. This will help speed your metabolism and prevent your blood- sugar levels from crashing. Each main meal should include a protein, veggie, fat, and carb option. You should also have about two servings of fruit, either as part of a snack or in your meals. Try to eat whole foods whenever possible, and remove any sugars, nibbles, or meal-replacement bars, says Strobo.
Phase 2: Cutting Body Fat and Boosting Metabolism
By now, your meals should be fairly standard, with a balanced mix of nutrients and regular timing. Keep weighing and measuring your portions to ensure accuracy, says Strobo. “You can still add a small amount of flavor through sauces and spices, but try to minimize that so you can curb your cravings,” she adds. Your primary goal in this phase is to keep getting your body leaner by speeding your metabolism while staying in a small calorie deficit so you’re burning a few more calories than you’re taking in. “Some days you may feel hungry; others you might not even think about it. Your number of lower-carb days may start to increase here depending on where you are in your plan. This can vary according to your body type as well (your coach can help you determine exactly how many days a week you should be low-carb), but often that may include three low-carb days five to eight weeks from your show date and four low-carb days two to four weeks from the show.
Phase 3: Peak Performance
Your final diet phase lasts only two weeks, but it requires some discipline and determination. You’re very close to competing, and it’s important to keep your diet strictly on track, says Strobo. That doesn’t mean starving yourself, of course-you still need plenty of energy to power your workouts and keep your muscles looking full. But the meals here are basic-no spices, sauces, or sweeteners. “These don’t necessarily have a caloric value, but your body still has to metabolize them before it can work on the food in the meal and burn body fat, so no need to waste that energy,” explains Strobo. You may want to talk to your coach about how many low-carb or very low-carb days you should follow, but it could be as many as five or more at this point. If you need to get leaner for the show, you’ll need more of the low-carb options. Don’t let your calorie intake drop below 1,300.
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Key Food Groups for a Fitness Competition Diet
A bodybuilding meal plan will provide a balance of nutrients, including fats, proteins, and carbs. The composition and calorie intake will depend on the individual and their goals and may change over time. Understanding how foods affect their body composition and current goals is important for those looking to bulk up or lean out. It’s important to eat a wide variety of nutrient-rich foods across different food groups.
Lean Proteins
Choose from a variety of proteins, including meat, eggs, dairy, and protein powder. Just make sure you’re watching your portion sizes. Proteins should make up a portion of a bodybuilding diet. Sources should include lean proteins, including: eggs, lean red meats, skinless poultry such as chicken and turkey breasts, fish, beans and legumes, yogurt and low fat dairy products such as cottage, protein shakes, soy products such as tofu, tempeh, and edamame. Figure athletes can consume around 1 gram of protein per pound of body weight daily, whereas most Bodybuilder and Physique competitors aim for 1.2-1.4 grams.
Fresh Fruits
Sweet, delicious, and nutritious, fruit will help ensure you’re getting the right amount of vitamins and other nutrients. Try to have about two servings of fruit, either as part of a snack or in your meals. Fruits, such as oranges, apples, and bananas, are a great source of carbohydrates.
Greens and Other Veggies
Try to have at least one cup of vegetables per meal, and vary your choices. “It’s important to keep things interesting-especially in these early weeks. Vegetables such as broccoli and cucumber can help a person feel full.
Balanced Carbs
Carbs deserve a place in your diet, especially at this point in your show prep when you are just getting started. They help provide the energy you need for workouts and keep you on an even keel. A person who is bodybuilding needs carbohydrates to provide energy during workouts. They can include the following as examples: whole grains, such as oatmeal, quinoa, rice, cereals, and popcorn, starchy vegetables, such as potatoes, corn, and peas, fruits, such as oranges, apples, and bananas.
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Healthy Fats
The right mix of fats help to keep your body energized and your heart healthy,” says Strobo. In addition to providing satiety, “good” fats help your muscles feel fuller, she adds. Health-promoting fats include: nuts and seeds, healthful oils, such as olive oil, high fat fruits, such as avocado.
Macronutrient Balance and Caloric Intake
To effectively gain muscle mass or reduce body fat, a person must focus on eating the right amount of calories. They also need to concentrate on their macronutrient consumption, eating strategy, and how often they eat throughout the day. The number of calories a person eats and the amount of exercise they do affect whether they will gain, lose, or maintain their current weight. In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, losing fat while preserving muscle requires a modest but not extreme calorie deficit, with close attention to the timing of meals, adequate protein intake, and appropriate strength training.
Various methods can determine how much of each macronutrient a person should consume. An older 2014 review suggests the following distribution of macros: 2.3-3.1 grams per kilogram of lean body mass per day of protein, 15-30% of calories from fat, remaining calories should come from carbohydrates. A typical diet includes: 30-35% calories from protein, 55-60% calories from carbs, 15-20% calories from fat. It’s best to consult a registered dietician to determine your individual needs and ensure your diet is nutritionally adequate.
Meal Timing and Frequency
If she is a “three squares a day” individual, ease her into the habit of eating six small meals per day, each containing quality sources of lean protein, fats and carbohydrates. If you aren’t already, you should be eating five to six times a day-a combination of breakfast, lunch, dinner, and two to three snacks, depend- ing on your body’s needs. This will help speed your metabolism and prevent your blood- sugar levels from crashing.
The Bulking and Cutting Phases
Bodybuilding differs from powerlifting or Olympic lifting in that it’s judged on a competitor’s physical appearance rather than physical strength. As such, bodybuilders aspire to develop and maintain a well-balanced, lean, and muscular physique. To do this, many bodybuilders start with an off-season followed by an in-season way of eating, referred to as a bulking and cutting phase. During the bulking phase, which can last months to years, bodybuilders eat a high calorie, protein-rich diet and lift weights intensely with the goal of building as much muscle as possible. The following cutting phase focuses on losing as much fat as possible while maintaining muscle mass developed during the bulking phase. This involves specific changes in diet and exercise over 12-26 weeks.
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Aim to increase your calorie intake by about 15% during your bulking phase. Decrease your maintenance calories by about 15% to transition from a bulking to a cutting phase. It’s important to avoid losing or gaining more than 0.5-1% of your body weight per week. This ensures you don’t lose too much muscle during the cutting phase or gain too much body fat during the bulking phase.
Sample Meal Plan
When preparing their meal plan for the week, bodybuilders can choose from many different foods. They should focus on foods that provide adequate calories and nutrients. Below is a sample 7-day meal plan for bodybuilding. These foods provide the balance of macronutrients that a person needs to maintain health while following a body-building exercise program. The quantity of each food will vary based on the person’s gender, size, age, and, most importantly, whether they are in the bulk phase of building muscle or the cutting phase of losing body fat while preserving muscle.
Day 1
- Breakfast: scrambled eggs, stir-fried veggies, and oatmeal
- Snack: whey protein shake
- Lunch: grilled chicken breast, mixed greens, and baked sweet potato
- Snack: hard-boiled egg(s), carrot sticks, and whole grain crackers
- Dinner: broiled fish, green beans with brown rice
Day 2
- Breakfast: protein pancakes with fresh berries
- Snack: apple slices and almonds
- Lunch: lean ground beef burger on lettuce with tomato, onion, and green beans and a side of roasted potatoes
- Snack: protein shake
- Dinner: shrimp stir-fried with bell pepper and brown rice over spinach
Day 3
- Breakfast: Greek yogurt, almonds or walnuts, whole grain granola, and fresh berries
- Snack: protein shake
- Lunch: grilled fish with a spinach salad, quinoa and broccoli
- Snack: egg white omelet with bell peppers and mushrooms, and an English muffin
- Dinner: chicken breast topped with fresh salsa with a sweet potato and a side salad
Day 4
- Breakfast: oatmeal with berries and scrambled eggs
- Snack: turkey breast with carrots and celery and a baked potato
- Lunch: sirloin steak with broccoli and mushrooms
- Snack: apples with natural nut butter and a turkey in a whole wheat pita with hummus
- Dinner: broiled fish, brown rice, and a mixed green salad
Day 5
- Breakfast: protein shake with oatmeal
- Snack: hard-boiled egg whites with sliced peppers, hummus, cucumbers, and whole grain crackers
- Lunch: grilled chicken with white bean, quinoa and tomato salad
- Snack: Greek yogurt with berries and nuts
- Dinner: grilled fish with quinoa and green beans
Day 6
- Breakfast: scrambled egg whites with cheese, peppers, herbs, and whole grain bread
- Snack: protein shake
- Lunch: grilled chicken breast with bell peppers, black beans, corn and onions over romaine lettuce
- Snack: apple and almonds
- Dinner: sirloin steak with sweet potato and asparagus
Day 7
- Breakfast: Greek yogurt with whole grain granola and berries
- Snack: turkey breast with carrots and celery sticks
- Lunch: grilled chicken breast over spinach with quinoa, sliced strawberries and almonds
- Snack: protein shake and carrots with hummus
- Dinner: shrimp stir-fried with peppers, onions, and broccoli over brown rice
Foods to Limit or Avoid
While it’s important to eat a variety of different foods, there are some you should limit when bulking and cutting: Limit or avoid alcohol, foods with added sugars, and deep-fried foods.
- Alcohol: Alcohol can negatively affect your ability to build muscle and lose fat, especially if consumed in excess.
- Added sugars: These offer plenty of calories but few nutrients. Foods high in added sugars include candy, cookies, doughnuts, ice cream, cake, and sugar-sweetened beverages, such as soda and sports drinks.
- Deep-fried foods: These may promote inflammation and - when consumed in excess - disease. Examples include fried fish, french fries, onion rings, chicken strips, and cheese curds.
Before going to the gym, you may want to avoid foods that can slow digestion or cause stomach upset during your workout. This includes:
- High fat foods: Fatty meats, buttery foods, and heavy sauces or creams
- High fiber foods: Beans and cruciferous vegetables like broccoli or cauliflower
- Carbonated beverages: Sparkling water or diet soda
Supplementation
Many bodybuilders take dietary supplements to help support their overall fitness. However, it’s important to consult a healthcare professional before adding anything new to your routine. According to a recent review that examines the cautions of taking supplements, specific ones that may help a bodybuilder include: creatine monohydrate, beta-alanine, omega-3 supplements.
- Whey protein: Adding whey protein powder to smoothies or shakes can be a convenient way to increase your protein intake.
- Creatine: Creatine can give your muscles the energy to perform an additional rep. While there are many brands of creatine, creatine monohydrate is considered the most effective.
- Caffeine: Caffeine can help decrease fatigue. Pre-workout supplements, coffee, and tea are often high in caffeine.
Pre-Competition Strategies
Pre-competition nutrition programs are designed to help an individual drop fat without compromising lean muscle. The subtleties between meal plans depend to a certain extent on the division in which your competitive personal training client selects. The easiest method to follow while still maintaining efficiency and not experiencing too much deprivation is the carb structuring + cycling format. Such a cycle, only designed to be undertaken for a short time period, can be an effective means of staving off a fat-loss plateau.
At four weeks out from a competition, start your client on a quest to cease all condiments and seasonings, except for those that are salt-free (such as fresh/dried herbs or Mrs. Dash seasonings). The following week, eggs and dairy also leave the meal plan, as both of these food groups tend to possess higher levels of sodium.
Water Manipulation
In the final two weeks of prep, you might want to help reduce some of the body’s natural water retention and get that final “tightness” you are looking for onstage, says Strobo. One week before your show, try adding a little dandelion root to your water. Monitor your fluid intake. Decrease your water to approximately a half gallon the day before your show. Many supplement companies also have products that can help shed water. Look for ingredients like vitamin B6, Uva Ursi, and green tea.
If a competition is to be held on a Saturday, peak consumption begins on the Friday 8 days prior, with gradual decreases on Thursday and Friday of competition week. This final phase of competitive nutrition prep is designed to allow the athlete to “peak” for pre-judging of the show.
Competition Day Nutrition
Foods that had previously been eliminated from the diet make a welcome return: peanut butter, rice cakes, honey and dried fruits. The competition day itself possesses unique rules and strategies, including which foods to eat 6 hours, 4 hours, 2 hours and 20 minutes prior to stage time. My greatest successes were achieved by eating 2 ounces of salmon (or 1 Tbsp. almond butter) and 4 ounces of sweet potatoes at each of the aforementioned time intervals.
Potential Risks and Considerations
For the most part, bodybuilding is a lifestyle associated with several health benefits, but there are some things to know before embarking on this journey.
- Low levels of body fat can negatively affect sleep and mood: A low level of body fat, combined with low calorie intake, has been shown to decrease sleep quality, negatively affect mood, and weaken the immune system in the weeks leading up to a competition. These effects may also last for several weeks afterward.
- Anabolic steroids can have adverse effects: In addition to being illegal to possess in the US without a prescription, using anabolic steroids can increase your risk of heart disease, decrease fertility, and result in mental health conditions like depression.
- Body Dissatisfaction and Eating Disorders: A 2021 study found a correlation between eating disorders, body dissatisfaction, and body dysmorphic disorders in female bodybuilders. The researchers indicate a need for more research and prevention strategies to help those affected.