The final week leading up to a bodybuilding competition can make or break your look and performance on stage. Bodybuilders train hard during the off season, but train even harder in the weeks leading up to their competition. Your nutrition in the final week of dieting should be geared toward the cutting phase of your training; focusing on reducing body fat and maintaining muscle mass is imperative.
Glycogen Depletion
Glycogen -- stored from carbohydrates -- is depleted during each workout. Glycogen provides your muscle with the energy it needs to perform physical activities. According to Bodybuilding.com, glycogen is your muscle's primary source for fuel. During the final week leading up to a bodybuilding competition, it's common to load up on carbohydrates a few days prior to your competition. However, the only way to fully maximize on your load is to deplete any glycogen stores in the body. In order to deplete your glycogen stores, you need to incorporate a high protein, moderate fat and low carb diet the first four days. In addition, you need to train to exhaustion during your workout on the fifth day of your diet in order to completely deplete glycogen.
Protein Rich Foods
Consuming foods high in protein will help your body repair and build muscle. Good sources of protein for the first four days of your glycogen depletion will include 2-percent milk; eggs -- mostly whites, and the occasional yolk; turkey lunch meat; low fat yogurt and baked chicken. The last three days on your diet will be benefiting the carbohydrate loading phase. Your food sources of protein will include ground turkey or lean ground beef, low fat yogurt, milk and fish. Also, you should consume protein throughout the day. A sufficient diet will include six meals that contain adequate amounts of protein. According to Bodybuilding.com, protein does not last in the body as long as glycogen does, and therefore needs to be maintained throughout the day.
Carbohydrate Foods
During the first four days of your diet, you want to consume a low carbohydrate diet in order to reduce the amount of glycogen stored in your body. Eat small portions of fruit juice, sliced whole grain bread, baked potato, vegetables and unsweetened tea. The final three days of your diet will incorporate a high amount of carbohydrates, such as fruit juice; low fat muffins; oatmeal; low fat yogurt; fruit, such as banana, raisins, dried apricots or cherries; starchy vegetables, such as peas, corn and sweet potatoes; brown rice and whole wheat pasta.
Carbohydrate Loading
The carbohydrate loading phase takes place in the last three days of your diet. Ideally, you want to consume a lower amount of fat, normal amounts of protein and an increased amount of carbohydrates. Carb loading in the final days will allow your body to store the amount of glycogen your muscles need when holding poses on stage. Additionally, the loading is the best time to focus on muscle cuts and consuming foods that don't cause your body to hold water weight.
Low Fat Foods
Through most of your final week diet, your fat intake will be relatively moderate to low. The first four days of your diet can include a little more fat, but as you near the end of the week, your fat intake should be low. According to Bodybuilding.com, fatty foods that are recommended for minimal fat consumption include natural peanut butter, low fat mayonnaise, olive oil and flax seed or fish oil.
Member Comments