Bodybuilding is a sport judged on muscle size, symmetry, and conditioning (low body fat). Achieving peak physique on competition day requires strict diet and training. In the final week, bodybuilders use peaking strategies to maximize aesthetics. These strategies involve manipulating macronutrients, electrolytes, water, and exercise.
Understanding Peak Week
Peak week, the week before a competition, is crucial. Competitors fine-tune their bodies to maximize their contest day aesthetics. The goal is to optimize your body's aesthetics leading up to the day of the show. This often involves carbohydrate (CHO), water, and sodium manipulation.
Common Peaking Strategies
Natural bodybuilders commonly use these strategies:
- Carbohydrate Manipulation: Restriction and loading to maximize muscle glycogen concentrations.
- Water Manipulation: Loading and restriction to remove superfluous water.
- Sodium Manipulation: Loading and restriction to reduce water retention.
- Vitamin C Megadosing: Consuming high doses of vitamin C.
Carbohydrate Manipulation
Carbohydrate manipulation is a popular peaking strategy. It involves a depletion phase of low carbohydrate intake followed by a loading phase of high carbohydrate intake.
The Depletion Phase
During the depletion phase, carbohydrate intake is substantially limited. Competitors reported consuming between 0 and 100 g of carbohydrates per day. This phase typically lasts one to four days.
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- Purpose: To deplete muscle glycogen stores.
- Strategies: High-intensity aerobics and high-volume resistance training.
The Loading Phase
The loading phase involves consuming high amounts of carbohydrates. Competitors reported consuming over 2500 g or 833 g per day (11.1 g/kg bodyweight in a 75 kg bodybuilder). Bodybuilders consume white and sweet potatoes, oats, confectionary, white rice, grapes, and bananas during this phase.
- Purpose: To maximize muscle glycogen supercompensation (MGS).
- Strategies: Prioritize high glycemic index (GI) carbohydrates at the start.
Scientific Rationale
Carbohydrate loading following depletion may result in greater glycogen synthesis activity, enhanced glucose transport, and increased muscle glycogen supercompensation. Studies in animal models indicate greater upregulation of glycogen synthase and glucose transporter type 4 mRNA following glycogen depletion. Depleted muscle tissue has increased insulin sensitivity over 48 hours dependent on the initial glycogen content.
Practical Considerations
Carbohydrate intakes of 8 to 10.5 g/kg BW per day during CHOL have been demonstrated to produce MGS. This equates to a CHO intake 600 to 785.5 g, or 1800 to 2362.5 g over three days for a 75 kg bodybuilder. While bodybuilders may wish to take a more conservative approach to CHOL to prevent "spilling over," lower CHO intake may be inadequate to achieve MGS.
Water and Sodium Manipulation
Water and sodium manipulation are employed to minimize subcutaneous water and maximize muscle definition.
Water Manipulation
Water manipulation involves loading and restricting water intake. The amount of water consumed during the loading phase varied between 4 to 12 L per day (53.3 to 160 mL/kg BW in a 75 kg bodybuilder). Water loading precedes restriction, with competitors reducing their water intake as they approach the competition. Ten to 24 hours prior to competition, competitors reported employing water restriction strategies.
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- Loading Phase: Consume high amounts of water to increase fluid excretion.
- Restriction Phase: Reduce water intake to minimize subcutaneous water.
Sodium Manipulation
Competitors also load and restrict sodium in the days prior to competition. There was no consistent order for sodium loading/restriction strategies. Some competitors restricted prior to loading and others vice versa. Sodium manipulation was practiced three to four days prior to competition.
- Loading Phase: Increase sodium intake.
- Restriction Phase: Decrease sodium intake.
Potential Risks
Extreme practices of water and sodium manipulation can lead to potentially life-threatening conditions. These include hyperkalemia, hyponatremia, water intoxication, and rhabdomyolysis.
Competition Day Strategies
On competition day, bodybuilders focus on consuming high GI carbohydrates, maintaining low fiber intake, and restricting water.
Carbohydrate Intake
The consumption of high glycaemic index (GI) CHO prior to stepping on stage was the most widely used contest day strategy. Fruit, confectionary, and preserves were the competitors' preferred choice of CHO during the pre-stage period. A high CHO intake persisted from peak week, and competitors reported consuming rice cakes, white and sweet potatoes, oats, and rice on competition day.
Water Restriction
Water restriction also continued from peak week, with competitors reporting minimal or restricted intake on contest day.
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Low Fiber Diet
A low fiber diet via the exclusion of fibrous vegetables was the most common strategy after CHO and water manipulation.
Other Strategies
- Alcohol and sodium loading prior to competing.
- High protein and fat strategies.
- Consumption of B-vitamin supplements.
- Use of arginine-based supplements.
- Restriction of both CHO and food to reduce bloating.
Additional Peaking Strategies
Vitamin C Megadosing
Competitors reported megadosing with vitamin C (VITC) (1 to 8 g per day) in the days preceding competition.
Other Supplements
Other strategies employed included protein and fat loading as well as the use of dandelion tea.
The Importance of a Structured Approach
Having a competition meal plan makes things easier. It gives you a roadmap to follow. You can work with a coach or nutritionist to build one that fits your needs. Having someone to check in with can help keep you on track.
Key Considerations
- Stay Flexible: Things might not go as planned.
- Stick to What You Know: Don’t try new foods on show day.
- Focus on Yourself: Don’t worry about what others are doing.
Planning and Preparation
Preparing for peak week is just as important as the week itself. Start planning your meals at least a week in advance.
Meal Planning
- Write down what you will eat each day.
- Make a shopping list.
- Get all the foods you’ll need ahead of time.
Staying Active
Even though you may reduce your workouts, staying active is still important. Walk, stretch, or do light exercises.
Rest and Recovery
Make sure to rest well before the big day. Sleep helps your body recover and keeps you alert.
Show Day Logistics
Get to the venue early. This gives you time to adjust, warm up, and relax before going on stage. Pack some easy snacks to eat while you wait.
Post-Competition Recovery
Once the show is over, it’s important to take care of yourself. No matter the outcome, celebrate what you’ve accomplished.
Balanced Diet
After the competition, it’s easy to want to eat everything in sight. Instead, focus on balance.
Reflection
Think about what worked and what didn’t throughout your preparation. This reflection can help you in future competitions.
Conclusion
Peak week and show day nutrition are crucial for your success in fitness competitions. By preparing meals, managing your hydration, and having the right mindset, you can step on stage feeling confident. Remember, you are not alone. Many women are on this path.
The Dark Side of Peaking
While the goal is to optimize physical appearance, peaking strategies can be challenging and stressful. Poorly conceived strategies can be detrimental to performance. The safety of self-prescribed or coach-designed strategies has been questioned, especially since many coaches lack formal nutritional qualifications.
Potential Health Risks
Peaking strategies can have deleterious effects on bodybuilders’ health. Extreme water and sodium manipulation can lead to dangerous conditions.
Psychological Impact
The restrictive nature of peak week diets can lead to psychological distress. It's crucial to maintain a balanced approach and prioritize mental well-being.
Evidence-Based Recommendations
Carbohydrate Loading
- Depletion Phase: Reduce carbohydrate intake to less than 50 g/day for 3 days.
- Loading Phase: Increase carbohydrate intake to >450 g/day over 2 days.
- Timing: Begin 1 week prior to competition.
Water and Sodium Manipulation
- Water Loading: Drink >10 L of water per day early in the week.
- Water Cutting: Reduce water intake each subsequent day leading up to the competition.
- Sodium Manipulation: Increase sodium intake for the first three days of peak week, followed by complete restriction.
General Guidelines
- Consult Professionals: Work with qualified nutritionists or dietitians.
- Experiment in Advance: Test peaking strategies well in advance of the competition.
- Monitor Health: Pay close attention to your body and seek medical attention if needed.