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What the hell to eat on contest day ???

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  • #61
    Originally posted by thegoon View Post
    Dude avoid chocolate for that particular purpose , chocolate contains fat so it will take longer to digest. Think gummy bears , jelly beans or Swedish fish. Quick almost all simple sugar
    Will do thank you.

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    • #62
      Originally posted by NPCCompetitor79 View Post
      Will do thank you.
      Have fat the morning of the show peanut butter and as a snack. But before stage simple sugars

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      • #63
        None of this matters if you are still fat at the end of your diet. Invariably the people who get most excited by ‘peak week’ (I hate those words) are those who want magic to happen instead of dieting the fat off.
        *Brotherhood of iron *

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        • #64
          Originally posted by GeorgeUK View Post
          None of this matters if you are still fat at the end of your diet. Invariably the people who get most excited by ‘peak week’ (I hate those words) are those who want magic to happen instead of dieting the fat off.
          Fair points. One that should never be ignored. Realistically most don't need it. If your out of shape it's not worth the hassle.

          The idea with sodium is as follows, the major intracellular ions are pottassium and chloride. Sodium on the other hand is one of the major extracellular ions. This system is tightly regulated. So any manipulation is likely to only result in short lived or acute changes. In which case it comes down to timing and when to take it. Thankfully it seems fairly safe, Ive heard of people using sodium and it having no detremental effects on the appearance of the physique.

          As thegoon points out, to maintain fullness in the muscle fats in the morning, and some carbohydrate before you go on stage seems a prudent strategy.
          PhD Human Nutrition

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          • #65
            Originally posted by AChappell View Post
            If you think it through Beti ona, The lack of fullness is down to a lack of glycogen and intraceullar water. Keeping fullness is the issue, it's not a lack of water, since as you said the water is in the muscle, it's not going anywhere. So long as you keep fullness, you'll be fine, and that's something I've got plenty of experience with and observed in hundreds of athletes who have restricted water. A few things though 1) food is largely water, a banana or a potato for example is 80% water, 2) There's more than one water restriction strategy, some practice complete restriction, others may sip water. 3) Beta-fat oxidation is the main energy sustrate during rest, or low intensity activity, so long as you eat fat you sohuld be able to maintain that fullness 4) the show is split into two parts, morning and evening, the strategies used at prejudging are quite different to the evening. Isometric contractions will deplete you, youll lose fullness, so you do need to eat and drink water thereafter. 5) different classes fudge the issue.

            I also agree, it's worth testing protocols. I've done 1300 g of carb per day carb ups, and 15 L of water per day. I can manage that and I have experience knowing what that feels like. Not all athletes are going to be able to cope.
            I am always willing to learn, you have a lot of experience and above all you have worked with other athletes using different strategies.

            I have also tried to load with fats but I need more experience. I just ate too much and there was no turning back, lol.

            I like to have some exercises in cable for the upper body without get fail, 20 reps and about30 minutes, maybe on Wednesday and Thursday. If you are loading well and drinking a lot of water, I can only see benefits.

            I think that to absorb glucose you need sodium and water. Many times if you are depleted no matter how much sugar you eat, you will not be full. I've been in that scenario, and I would lose weight throughout the hours.

            This same happens in long-distance athletes, some suplements formulas have many minerals but do not contain sodium, and glucose is sodium-dependent at the intestinal level. Then they run the risk of becoming dehydrated.
            http://betionastore.es/

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            • #66
              Originally posted by thegoon View Post
              Have fat the morning of the show peanut butter and as a snack. But before stage simple sugars
              Yes one of my staples is oats with peanut or almond butter and some walden farms walnut maple syrup. I prefer using buff bake nut butters. I also love rice cakes with a little sugar free or low sugar jelly. Ezekiel cinnamon raisin english muffins are excellent as well and my personal favorite for morning carbs next to oats. Thank you for your time and advice. I take it you have been competing for quite some time? Do you have any shows this year if you don't mind me asking? If so good luck to you!

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              • #67
                Originally posted by Ron Harris View Post
                Astute observation, because I can tell you from following 1,000's of competitors on social media that no one gets more excited about peak week than Bikini competitors - who hardly look any different regardless of carb, water, and sodium manipulation.
                They drop water, manipulate sodium, snack on rice cakes and even pump up. WTF
                SMOKE WEED EVERYDAY
                2016 NBA Champs...Cleveland Cavs

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                • #68
                  Well thanks for the advice on here as it was very nice to read and get some input leading up to my first ever show. Ended up attaining a top 5 finish which I also got to bring home a nice trophy to put on display. Looking forward to my next show in 3 weeks.

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                  • #69
                    What I have done and advise others to do is eat what you have eaten for the last few weeks. For females increase your common carb source a bit on the Friday and day of show.

                    For men increase your common carbs and fats as required after weigh in through the show. Increase sodium and sugar an hour or two before going on stage.

                    Don't eat anything strange just because someone says. So many idiots load up on jam or peanut butter or candy yet they haven't eaten those foods in weeks or months.

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