If the pre-competition fat loss period monitoring and nutritional arrangements are improper, it will lead to excessive loss of lean body mass and a decrease in muscle circumference. Problems such as muscle twitching, lack of energy, and decreased immunity.
Based on the actual experience of nutritional monitoring of bodybuilding masters during the National Bodybuilding Training Team’s preparations for the Asian Games and Asian Championships, the author makes reasonable arrangements for meals and nutritional products during the slow weight control period before the game, the rapid weight control period and the day of the competition. Propose a nutritional plan for the reference of contestants
1. Slow weight control period (1-2 months before competition)
In order to ensure the quality of training, depending on the level of competition and current weight, weight loss at this stage can be controlled to about 1-2 kilograms per week. Weight control mainly involves reducing diet to reduce caloric intake while ensuring training volume and intensity. Regular weight and body composition tests are conducted, and changes in weight and body fat are paid attention to at any time. If the expected weekly goal is not reached, the staple food and sugary nutritional supplements can be appropriately reduced.
2. Rapid weight loss period (1 week before competition)
During the rapid weight loss period one week before the competition, protein supplementation should be the main focus 4-7 days before the competition to help the body eliminate excess water faster; carbohydrate supplementation should be the main focus 1-3 days before the competition to help increase weight gain. Muscle fullness and ensuring sufficient physical fitness during the game.
In addition, during the rapid weight loss period, please note:
1. You can eat a small amount of food for three meals a day. It is appropriate to control the amount of food until there is no obvious feeling of hunger. Eat mainly staple foods. Eat vegetables, fruits, and avoid foods containing a lot of oil.
2. Don’t over-control your drinking water. Drink a small amount of water until you feel no obvious thirst.
If there is less than 1 kilogram of weight that has not been lost on the day of the competition, you can use a steam bath to reduce the last part of the weight.
3. Competition day
The dietary principle during the competition period is to increase energy and physical strength, that is, choose foods high in carbohydrates and low in fat. Also, allow enough time for digestion of food. If there is too much food in the stomach, it will compete with the moving muscles for blood supply, affecting not only the work of the muscles but also digestion. How to arrange the time to eat before the game is very important. The pre-game meal should be completed 3.5 hours before the start of the game. If you eat 30 minutes before the game, whether it is solid or liquid, you will feel full in your stomach.
Meal content of the meal before the game:
1. 3-4 hours before the game: High carbohydrate and high protein should be chosen. Low-fat foods. You can eat rice, pasta, and bread. Cakes, cooked corn. Fish, seafood, lean meat, fresh fruits and vegetables. You should drink at least two sugary sports drinks.
2. 2-3 hours before the game: fruits and juices, rice with some fish, cooked corn, bread, sugary sports drinks.
3. One hour before the game: Eat a small amount of carbohydrate plus a meal, such as Combit energy bar, juice (dilution ratio: 1 cup of juice plus 3 cups of water). Fresh fruits such as bananas, mangoes or other seasonal fruits, sugary sports drinks.
4. 15-30 minutes before the game: Drink at least one cup of sports drink containing sugar, vitamins and inorganic salts. At this time, it is best to use oligosaccharides for sugar, because its low osmotic pressure allows the body to obtain more glycogen. reserve.