Try liquid meals. When you see the winner of a bodybuilding competition onstage, rest assured they tracked their calories, carbs, proteins, fats, and never missed meals. In this plan, you’ll be eating a total of six meals throughout the day. Food choices can enhance or hinder your performance. Shoot for 400 calories for your pregame meal. Example pre-competition meals include low-fat cheese and crackers, granola bars, and protein shakes with oats. Allow at least 3-4 hrs digestion time for a large meal, 2-3 for a smaller meal, 1-2 for blended or liquid meals, < 1hr for a small snack. Bodybuilders do things differently than the 95% of dieters who fail. They empty quickly from the stomach, and maybe useful for athletes who compete early in the morning or who find it difficult to eat solid meals before competition. For example, have toast and jam with no butter, use low-fat milk and do not choose to have a fried meal for breakfast. It's no secret that competitive bodybuilders are among the most successful dieters in the world at losing pure bodyfat and getting "ripped". All … We’ve devised this diet plan keeping in mind the training and nutrition requirements of a bikini competitor. Although protein is important for pre-competition meals, it needs to be consumed in much smaller amounts than carbohydrates. A proper pre-game meal can make or break your performance on the day of a competition—and it doesn't matter what sport you're playing. Reduce fat in the pre-competition meal. Bodybuilding Pre-Contest Diet Plan. Pregame meals should be consumed three to four hours prior to competition. By Lee Hayward. This diet plan includes three phases which will help you drop body fat without losing muscle mass. Some guidelines for choosing your pre-event meal are: Eat adequate high carbohydrate meals every day to keep glycogen stores full and make the most of your training sessions. Suboptimal nutrition can put athletes at risk for serious health outcomes that affect hormones, bone mass, strength, energy and injury risk. Try to consume 2 to 3 milliliters of water or sports drink per pound of body weight -- this is equivalent to about 17 to 20 ounces of fluid or one sports bottle. To help you decide which nutrition type is best for your goals, here is a description of nutrition types in this free custom fitness meal planner. There is no doubt that a pre-event meal 1-4 hours prior to an event should be high in carbohydrate food and drink, particularly if the athlete has low carbohydrate stores due to prior events or training or if the event is long and/or hard. When you want to perform your best before a competition, what you eat could tip the scale for or against you in a tight battle. It is for people who are competing in a physique show, bodybuilding show, or models getting ready for a very important photo shoot. Along with pregame meals, hydration is equally important. Endurance athletes rely on proper nutrition to achieve optimal performance and recovery. Lean meats, nuts, seeds and low-fat dairy products are good choices for the protein portion of a pre-competition meal. One essential part of a pregame meal that is commonly overlooked is fluid intake, which should be higher than average. Pre-Contest Dieting: Obviously the most pertinent issue regarding pre-contest preparation is the diet aspect of preparation.It is not enough to just clean up what you eat, it must be far more drastic than that. Pre-Event Nutrition Strategies. Timing. Approximately 50 to 60 percent of a pre-competition meal should consist of complex carbohydrates. Contest prep diet is a very niche, short term diet and its not for general purpose use. Perfect Meals for the Day Before a Competitive Sport. 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