True Life: My First Body Competition - Nutrition

When it comes to body shaping, genetics is only 10%, training is only 10% and I bet you can guess what the other 80% is….that’s right, NUTRITION!

Nutrition is such an important aspect and yet is the least understood by even the most “fit” individuals out there.  Remember, not all carbs and fats are bad for you!  Eliminating these from your diet will actually hinder your body from reaching its peak.  I am not a nutritionist or a registered dietitian, so I am not going to give a nutrition plan or anything along those lines, but a general rule of thumb is that you should eat more proteins that carbs and more carbs than fats as it relates to your daily caloric intake.

Tips and tricks I learned so far with Body Competition food prep:

·         Weight/measure out EVERYTHING!  When counting calories (which is the key to success with training), there is no such thing as eyeballing it.  Trust me, even the best cooks and most disciplined competitors will underestimate the veggies and overestimate the oils.  I suggest measuring everything out, even when it comes to meat and protein portions.  You worked too hard to consume even an extra 100 calories a day!

·         Prepare all meals in advance and carry extra “emergency meals” with you at all times!  An emergency meal could be a protein shake and low calorie snack, such as some almonds or a few rice cakes.  You never know when you’re in a pinch, so plan for it!  By planning ahead you not only have everything portioned out, but you also can eat on schedule.

·         Schedule out your 6 meals a day!  Eating every 2-3 hours keeps your metabolism up and helps keep away those hunger pangs and cravings!

·         Eat your entire meal!  Don’t stop eating because you are full!  You are on a strict plan for a reason and every calorie counts both positive and negative.  Plus it will help tide you over until your next meal!

·         Drink plenty of water! There is no such thing as drinking too much water during training!  A general rule of thumb is if you are thirsty, your body is already dehydrated.

·         Stick to approved spices and seasonings!  Salt is not part of a competition diet for a reason!  It fuels cravings and causes you to retain water….none of which is good!  Stick with splenda/stevia, cinnamon and sodium free spices!

The most important thing that I cannot stress enough is to plan, plan, PLAN ahead!!  It is the key factor to staying on track and your body shaping success!