Female fitness competitors do not build the large muscles of bodybuilders, but instead develop long, lean muscles for an athletic and toned look. Competitors frequently train year-round, but restrict their diet more and more as they approach a competition date. Fitness competitors may lose as much as 10 pounds in the four to six weeks before a competition through healthy eating that involves a good mix of lean proteins, vegetables, whole grains and fruits.
Meal Frequency
Female fitness competitors must keep their metabolism fueled at all times to burn calories and build muscle. Eating four to five small meals with one to two snacks helps fitness competitors stay full, especially when they are restricting calories or cutting back on carbohydrates in preparation for a competition. Before a competition, most female competitors only consume whole-grain carbohydrate sources in the morning. Small meal examples include 6 oz. of turkey breast and a 4 oz. yam or a large salad with chopped vegetables and 4 oz. of water-packed tuna. Snacks may be whey protein shakes or protein bars.
Before/After Training
Lean proteins have fewer calories than fat sources and affect the blood sugar less than carbohydrates, making them a staple of a fitness competitor's diet. Eat a protein-containing meal one to two hours prior to training -- those who exercise in the morning can eat eggs, yogurt and fruit or cottage cheese. Carbohydrates are good for muscle recovery. Slow-cooked oatmeal, potatoes or a whole-grain slice of bread can help boost your energy after your workout. Fitness competitors also eat lots of vegetables -- the more colorful the better. Examples include spinach, kale, carrots, bell peppers and peas.
Vegetarians
Because of the emphasis placed on protein for fitness competitors, vegetarian women must adopt different strategies when preparing for a competition. If you are a vegan, you can purchase vegetarian protein powder to blend into shakes with almond milk or add into slow-cooked oatmeal. Other vegetarian sources of protein include brown rice, peas, soy and artichokes. Protein bars also are a good way to supplement your diet and boost overall protein intake for vegetarians.
Immediately Before Competition
In the few days before competition, fitness competitors reduce as much sodium from their diets as possible to prevent water retention that can keep them from looking at their leanest. Asparagus is a common vegetable eaten daily two to three days beforehand because it is a natural diuretic. Water consumption also is important. Competitors drink up to a gallon of water each day. Two days before your competition, cut this amount in half. Half that amount one day before and drink as little as possible on the day of competition to look your leanest and make your muscles appear more defined. Remember, however, these diet tips are for a very short time -- these methods are not ones female fitness competitors employ on a weekly or monthly basis.
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