While bodybuilders typically make an effort to eat healthy foods year-round, they often change up their eating routines just before a competition. This is called a pre-contest diet, and it is designed for you to be in the leanest shape where each muscle you have worked to define is visible. A pre-contest diet is not followed year-round because you may find it too restrictive. However, for the few weeks leading up to a contest, the diet can be an effective method to compete at your best.
Pre- and Post-Workout Meals
When you are in the few weeks before a bodybuilding contest, what you eat before and after your workouts is vital to muscle recovery. At this time, you will likely up the amount of protein you are eating because protein helps to rebuild muscle fibers. Since you are also working to keep your calorie intake low, you may want to use protein shakes. Fitness competitor Kathleen Engel, writing on "Muscle & Fitness Hers" recommends blending a shake with 20 to 30 g of whey protein isolate and adding an essential amino acid powder. After your workout, blend another shake with 35 to 40 g of whey isolate and essential amino acids.
Fish
Fish are often on a bodybuilder's must-eat list prior to competition because they contain omega-3 fatty acids, which are needed to reduce muscle breakdown -- an important aspect when you are trying to build muscle. When you are more than two weeks out, salmon steaks or sushi rolls wrapped in dried seaweed provide a good dosage of omega-3s. However, right before competition, you will likely start restricting fluids so your muscles pop as much as possible. At this time, switch to drier fish like tilapia or orange roughy.
Protein Sources
Right before a contest, the only time you will typically have protein shakes is before and after your workouts. The other times, you want to eat lean protein sources from whole foods. These contain essential nutrients and help you feel less deprived as you are losing weight. Examples of lean proteins are egg whites -- a breakfast favorite -- chicken breast and flank steak.
Carbohydrates
Carbohydrates are typically somewhat restricted but not cut out entirely of a pre-contest diet because you need them for energy during your workouts. However, they can cause you to retain water, which is the enemy of a bodybuilder pre-contest. Keep your carbohydrates complex -- that means slow-cooked oatmeal, brown rice and fresh vegetables like spinach, broccoli, bell peppers and sweet potatoes. You may find you have to adjust your carbohydrate intakes based on how you look leading up to your competition. If you still have a somewhat puffed appearance, drink even more water and cut your carbohydrate intake slightly.
References
- Muscle & Fitness; Hea(L)th(y) Eating; Shawn Perine; 2011
- Muscle & Fitness Hers; Essentials to Get Ready for a Contest; Amanda Latona; June 2011
- Muscle & Fitness Hers; So You Want to Compete?; Kathleen Engel; February 2009
- ExRx.net: Bodybuilding Pre-Contest Diet
- Iron Magazine; Planning the Perfect Pre-Contest Diet; Joe Klemczewski; March 2011
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