Fitness competition Diet
Fitness competition Diet is more than just a beauty pageant. Although one has to spend just 30 seconds on the stage, yet the preparation for that grand moment is not an easy job.
Apart from hard work, an athlete must focus on his/her diet. A Fitness competition Diet plan is about building muscle and losing fat.
Proper intake of calories for muscle retention
The key to maintaining muscles while losing fat is to intake the right amount of calories.
Too much of calories will lead to accumulation of fat while taking less amount of calories will prevent the building of muscles.
A gradual loss of 1 pound a week is ideal for maintaining that balance. By reducing the calorie intake by 500 calories a day than regular, one should promote a 1-pound weekly weight loss.
Balancing between carbohydrates, proteins, and fats
A fitness competitor needs to know how to maintain the balance between the intake of carbohydrates, proteins, and fats.
Generally, a high-carbohydrate diet is recommended for athletes. But according to a study, a fitness competitor may get better results eating higher amounts of protein.
In general, a fitness competitor should consume 2.3 grams to 3.1 grams of protein per kilogram of body weight. For a 120-pound fitness competitor, it is generally 125 grams to 169 grams.
Carbohydrates should be determined according to the competitor’s body type. As carbohydrates are the main reason for the production of fats, one must keep a keen look on the amount of carbohydrate one intakes.
There should be healthy fats in the diet as well. For a fitness competitor, a good diet should contain 20-30g of fat, and supplement with nuts or nut butter should be taken to ensure reaching those numbers.
Fifteen to thirty percent of calories should come from fat, while the rest should come from carbohydrates.
Say no to junk foods
A fitness competitor should eliminate the intake of junk food from the very first day. Junk foods tend to add extra fats to our body and disrupt the rhythm of a balanced diet.
Limit cheat meals to one day on the weekend. Start buying and cooking food items at home, and also by weighing and measuring portions.
A Fitness competition Diet should get restricted to simple sugars that are found in fruits and complex carbohydrates. Say no to junk food sweets or candy.
Full-fat dairy products should be replaced by low-fat or fat-free versions. Along with these a Fitness competition Diet should increase the intake of fiber gradually to 35g per day.
The right supplements
- Multi-Vitamin/Mineral− This is an absolute necessity. While on reduced calories and strenuous exercise, one is depleting the body of its necessary vitamins and nutrients. So doubling this supplement can also be done.
- Extra Vitamin C− As there is rigorous training, the immune system is severely weakened. Vitamin C is needed to boost it.
- Extra Calcium− Most multivitamins contain 500 mg of calcium. An additional 500 mg in morning and evening doses in needed to meet the minimum requirement.
- Glucosamine Complex− Glucosamine helps in rebuilding cartilage around the joints and hence prevents injuries which might be caused due to rigorous training.
- Water− A minimum of 3-4 liters per day should be taken. Apart from many bodily functions, it keeps the skin clear and helps the fitness competitor to feel full while dieting.
Consistency and when and what to eat
Eat three to six meals a day. Eat a meal or snack two hours prior workout, and a carbohydrate and protein snack immediately after.
Be consistent from the very first day to get a good result during the Fitness competition Diet.
The perfect balanced diet
A 120-pound fitness competitor should take 150 grams of protein, 20 grams of fat and 130 grams of carbohydrates.
For breakfast, seven egg whites scrambled in 1 teaspoon of oil, one slice of whole wheat toast and one half of a small banana.
For a mid-morning snack, 3 ounces of tuna with whole-grain crackers and an apple.
For lunch, 3 ounces of grilled chicken with 3 cups of mixed greens, 2 tablespoons of raisins, balsamic vinegar and 1 tablespoon of olive oil.
For a mid-afternoon snack, 3/4 cups of non-fat cottage cheese with 1 cup of fresh pineapple.
For dinner, 3 ounces of broiled salmon with 2 cups of steamed broccoli and 1/3 cup of brown rice.
End the day with half of a turkey sandwich made with one slice of whole white-bread, 3 ounces of lean turkey and 1 cup of carrot sticks.