Contest Prep, Nutrition

Carb Loading & Dehydration


After 16 weeks of training and consistent nutrition, I am now only 3 days away from competing. All that work and effort comes down to the final few days. The last stage of prep involves carb loading, water manipulation and final beauty prep (the fun-ish part).

Let’s start with carb loading. To non-competitors, eating a high amount of carbohydrates pre-contest may seem counterintuitive, but when done correctly, this method of eating can greatly impact one’s physique in the best way. When I say carbs, I don’t mean things like bread or deserts as these tend to be hard on the digestive track and will cause bloating especially at this point in prep. What I really mean is the fast and easy to digest stuff such as white rice and sweet potatoes combined with easy to digest protein sources such as rice protein powder and tempeh, without any added fats. The reason why we carb load pre-contest is to replenish glycogen stores which ultimately allow your muscles to have a full appearance while staying shredded and lean without any bloat. Here’s the science behind it… Carbs and water bind together and the muscles act like a sponge that soak up all the carbs and water together which end up giving that nice and full look with lots of definition.

The second part of this process involves water manipulation and is just as important as carb loading. In the weeks leading up to the show you gradually increase water intake until you reach at least 6 litres per day and then come peak week you drink as much water as humanly possible. This allows your body to flush out everything and become super efficient at shedding any potential excess water. then in the days leading up to the show, you slowly taper off the water. In my case, I cut my water intake in half 2 days prior, then 1 day out I go for 2 litres before 1pm and then drink smaller increments of water every couple of hours until we cut it completely save for 1 oz at each meal. Show day is 1 oz at each meal and that’s it. Why? Dehydration makes everything tighten up and shows off all the definition in the muscles. the dryer you are, the better you look.

As for the beauty part, well that’s something nice but also a bit time consuming. In the weeks leading up to the show you have to start the skin prep process to help the spray tan come out as nice as possible. This means daily exfoliation, moisturizing twice a day (unscented of course) and stop deodorant usage 3 days as it makes the spray tan come out green. Then there’s the mani-pedi; I do it myself to save a few bucks and stick with a neutral color with a little bit of sparkles so that it doesn’t clash with my suit. I also make sure to cleanse my face daily and do 2 full at-home facials during peak week so that my skin is ready to go and the makeup will better “take” and last on my face.

Going back to the spray tan, it’s super important to go dark because under the bright stage lights, without the tan you look completely washed out and you won’t see any definition. And yes, it is the industry standard and every athlete does it. Up close you look brown, but on stage you’re fabulous.

Some people say that the dehydration process is the worst of the entire contest prep, but I have to disagree; getting my legs waxed last week was pure torture. That being said, being really thirsty sucks, but on show you’re so busy that you don’t even notice.

So that’s all that is left of my prep. A few more days of solid posing practice and I’ll be ready to go. I feel as though my physique has changed in such a positive way and that I really will be presenting my best. Three days out and then go time!

Start Strong, Finish Strong


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