Competition or no competition, when you follow a strict diet for several months, your body becomes used to the daily intake of unprocessed foods.  When you come off of a regimen of “clean eating”, your body is more sensitive to simple carbs, sugars, sodium, and fats.  As a competitor, during show preparation, I follow a strict plan.  But after a competition, it is just as important to follow a plan to slowly return to higher calories and less strict eating habits.

Unfortunately, after a competition, many people binge eat for days or weeks, then suddenly find themselves 20-30lbs heavier.  Their body’s response is much more intense than a person who is not following a strict diet.  A careless eater could go out for 3 meals a day for 1 week and not have this same response because their body has already adapted to these foods.

After the night show and the following day, it is OK to enjoy your foods. However, it’s very important to avoid eating excessive amounts of unhealthy foods after your show.  I had great success in continuing my daily regimen of 6-7 clean meals on the Monday, Tuesday, and Wednesday after my show.  But I also slowly added back foods in between meals and/or desserts. I also went out to dinner twice a week rather than once (as I would during show preparation).  You should expect some sort of weight gain, but by using moderation, the weight gain should not be as drastic.  I have seen several competitors fall into the trap of rapid weight gain post show and then require an extra 2-3 weeks during their next show preparation due to this weight gain.  Some may also fall into varying levels of depression.

So, if you currently use a nutritionist, ask them for a post competition plan to follow. It is important to follow healthy eating habits daily to reach your fitness goals. As this is a lifestyle – live it, love it, be it – B.N. Shape.

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