Post by Steve Gardener on Jun 14, 2010 9:01:57 GMT
This article focuses on the strength aspect. There are a couple of decent ones for bodybuilders - google!!
The evening before
First look at the start time. Let's say, for illustration, that we're looking at a 11am start (typical). If it's not then adjust the times to suit. Food for the day and the energy it will give you starts the day before. Now if you need to make weight you've got problems that I'll try and remember to add some solutions to but which may well require some in-depth thinking and research of your own. I'm also assuming you're not traveling 100's of miles at silly o'clock in the morning to get to the venue but are nearby (perhaps in a hotel/B&B close to the venue).
The meal the night before doesn't have to be a massive carb rich pasta dinner of the kind reputed to be eaten by marathon runners or triathlon athletes but do not be skipping meals and cocking up at this late stage either. So eat well and healthily. If not overly hungry think... 'I'm preparing for tomorrow' and eat for function over taste and enjoyment. If hungry... dig in!
Start early
But if not we're looking at the last couple of meals as being ones which will be helping you on awaking. In other words the carbs. glycogen, etc will for the most part be in your system. Given that you will not be eating anything heavy (yes no big lunch) during the comp day I advise getting up about 90-mins earlier than usual, grabbing a snack and then grabbing the rest of the time either chilling back in bed, getting a massage or having a warm bath.
Then come the usual 7.30am-8.00 breakfast time have a good mix of protein and carbs. Save the heavy duty coffee for pre-event but have something to wake you up. This may well prove to be your last actual proper meal but do not fill yourself to the brim. You'll get a chance to fill yer boots post event. Maybe, like many a bodybuilder, you can have a treat meal stashed away for afterward's.
Pack yer bag!
Now comes a check list of sorts. In your bag, assuming the snacks etc will not be provided (always assume this in case they have hiccups), should be at least a couple of energy drinks (carbs), some sort of caffeine etc based stimulant (coffee, caffeine, Red Bull type drinks / weapon of choice), a couple of RIPE bananas or some small boxes (handy size) of raisins / trail mix. Throw in a couple of 40-80g flapjacks and at least a couple of pints of water.
The key here is not to ram tons of food down your neck early on and then run out of steam mid way through. Nor to over eat mid way through and wonder why you feel nauseous. It's all about a trickle feeding of sufficient food to give you the energy to complete the day and at the best of your ability in those moments when you're lifting.
Much of a days lifting is, for all intents and purposes, done with nervous energy. It's a combination of adrenalin and a bunch of other hormones, neural response/learned actions and sheer determination as it is what you ate or are eating now. But experience teaches me that once you get 20% or so past the time you'd usually train and baring in mind your meant to be doing between 90 and 105% of your previous maxes the energy deficit will impact on your ability to be at your best. We're looking to give you the best possible chance - the optimum - over crashing and burning due to a lack of food or nutritional cock-ups.
So it begins...
Thus one starts with a liven-er. In other words a pick-me-up. You've already eaten before that 11am kick off, weigh-in's (if applicable) been done and now you've got a little while (at least 30 mins) before the first lifters hit the platform. If you're up first take the caffeine hit between 30-mins and 1-hour depending on how quick it gets into YOUR system (as opposed to mine etc). Start sipping (and I mean sip at this point) on the glucose/maltodextrin type energy drinks. Follow your usual protocol regarding warm ups, weight selections and attempts. Prior the the 4th and final attempts start nibbling on the snacks; a half ripe banana here, a chunk of flapjack there and so on. Nothing too large or heavy so as to unsettle the stomach but with that trickle-feed of energy in mind.
Break time
Even if you get a decent enough break during the days lifting continue the same way. Urinate, wash, stretch or whatever but keep putting small, small amounts in. You might even want to sip a little protein towards the end of the day so as to start the repair process early but again SIP!!
Forms of caffeine and more.
Soft Drinks: In the UK we seem to be limited to 32mg per 100ml. But the actual cans can be 500ml. Monster do one. Red Kick, Red Bull and similar all seem to be about the same 125-175ml medium cans with the same 32mg per 100ml. Given it's then down to taste I'd say pick a generic one and pay less than a brand. There really is very little to pick between them all.
Coffee: Espresso, filter, whatever. Supermarkets and many of the brands offer a ratings system. 1 = piss weak. 5 and sometimes 6... kick ass. You'll be limited to scoops your machine or filter will hold and, as above, to which you like the taste of. A strong dark roast does the trick well for me. How it gets into the cup can vary. Google has some mg of caffeine comparisons for coffee shop brought OTC cups. Go grande!
Caffeine: pure caffeine tablets, powder, and that found in workout formulas etc tend to be around 50mg a dose (some higher in the formulas). But as caffeine is a mild diuretic it's best taken with some liquid. I've seen suggestions online that state do not exceed 400mg a day. Seems like good advice to me.
Ephedrine: most pills are 8mg these days (used to be 30mg) and if you go this route try not to over do them nor take them much past 4pm (or you'll be awake half the night). As with ALL stimulants if you at all unsure regarding age (do not use if under 21 for example) or any potential health issues (blood pressure, heart murmurs and the like) then DO NOT USE.
You'll get the best bang for your buck if you do not over-rely on such products. If you use in training regularly then try to have a week or so off pre competition so you get the best of them come the day.
One final trick. In light of the many pick u up type drinks many use a good carb rich heavy meal post event will help slow things back down to the more normal levels. Of course if you win you may be buzzing with the taste of victory in which case enjoy!
The evening before
First look at the start time. Let's say, for illustration, that we're looking at a 11am start (typical). If it's not then adjust the times to suit. Food for the day and the energy it will give you starts the day before. Now if you need to make weight you've got problems that I'll try and remember to add some solutions to but which may well require some in-depth thinking and research of your own. I'm also assuming you're not traveling 100's of miles at silly o'clock in the morning to get to the venue but are nearby (perhaps in a hotel/B&B close to the venue).
The meal the night before doesn't have to be a massive carb rich pasta dinner of the kind reputed to be eaten by marathon runners or triathlon athletes but do not be skipping meals and cocking up at this late stage either. So eat well and healthily. If not overly hungry think... 'I'm preparing for tomorrow' and eat for function over taste and enjoyment. If hungry... dig in!
Start early
But if not we're looking at the last couple of meals as being ones which will be helping you on awaking. In other words the carbs. glycogen, etc will for the most part be in your system. Given that you will not be eating anything heavy (yes no big lunch) during the comp day I advise getting up about 90-mins earlier than usual, grabbing a snack and then grabbing the rest of the time either chilling back in bed, getting a massage or having a warm bath.
Then come the usual 7.30am-8.00 breakfast time have a good mix of protein and carbs. Save the heavy duty coffee for pre-event but have something to wake you up. This may well prove to be your last actual proper meal but do not fill yourself to the brim. You'll get a chance to fill yer boots post event. Maybe, like many a bodybuilder, you can have a treat meal stashed away for afterward's.
Pack yer bag!
Now comes a check list of sorts. In your bag, assuming the snacks etc will not be provided (always assume this in case they have hiccups), should be at least a couple of energy drinks (carbs), some sort of caffeine etc based stimulant (coffee, caffeine, Red Bull type drinks / weapon of choice), a couple of RIPE bananas or some small boxes (handy size) of raisins / trail mix. Throw in a couple of 40-80g flapjacks and at least a couple of pints of water.
The key here is not to ram tons of food down your neck early on and then run out of steam mid way through. Nor to over eat mid way through and wonder why you feel nauseous. It's all about a trickle feeding of sufficient food to give you the energy to complete the day and at the best of your ability in those moments when you're lifting.
Much of a days lifting is, for all intents and purposes, done with nervous energy. It's a combination of adrenalin and a bunch of other hormones, neural response/learned actions and sheer determination as it is what you ate or are eating now. But experience teaches me that once you get 20% or so past the time you'd usually train and baring in mind your meant to be doing between 90 and 105% of your previous maxes the energy deficit will impact on your ability to be at your best. We're looking to give you the best possible chance - the optimum - over crashing and burning due to a lack of food or nutritional cock-ups.
So it begins...
Thus one starts with a liven-er. In other words a pick-me-up. You've already eaten before that 11am kick off, weigh-in's (if applicable) been done and now you've got a little while (at least 30 mins) before the first lifters hit the platform. If you're up first take the caffeine hit between 30-mins and 1-hour depending on how quick it gets into YOUR system (as opposed to mine etc). Start sipping (and I mean sip at this point) on the glucose/maltodextrin type energy drinks. Follow your usual protocol regarding warm ups, weight selections and attempts. Prior the the 4th and final attempts start nibbling on the snacks; a half ripe banana here, a chunk of flapjack there and so on. Nothing too large or heavy so as to unsettle the stomach but with that trickle-feed of energy in mind.
Break time
Even if you get a decent enough break during the days lifting continue the same way. Urinate, wash, stretch or whatever but keep putting small, small amounts in. You might even want to sip a little protein towards the end of the day so as to start the repair process early but again SIP!!
Forms of caffeine and more.
Soft Drinks: In the UK we seem to be limited to 32mg per 100ml. But the actual cans can be 500ml. Monster do one. Red Kick, Red Bull and similar all seem to be about the same 125-175ml medium cans with the same 32mg per 100ml. Given it's then down to taste I'd say pick a generic one and pay less than a brand. There really is very little to pick between them all.
Coffee: Espresso, filter, whatever. Supermarkets and many of the brands offer a ratings system. 1 = piss weak. 5 and sometimes 6... kick ass. You'll be limited to scoops your machine or filter will hold and, as above, to which you like the taste of. A strong dark roast does the trick well for me. How it gets into the cup can vary. Google has some mg of caffeine comparisons for coffee shop brought OTC cups. Go grande!
Caffeine: pure caffeine tablets, powder, and that found in workout formulas etc tend to be around 50mg a dose (some higher in the formulas). But as caffeine is a mild diuretic it's best taken with some liquid. I've seen suggestions online that state do not exceed 400mg a day. Seems like good advice to me.
Ephedrine: most pills are 8mg these days (used to be 30mg) and if you go this route try not to over do them nor take them much past 4pm (or you'll be awake half the night). As with ALL stimulants if you at all unsure regarding age (do not use if under 21 for example) or any potential health issues (blood pressure, heart murmurs and the like) then DO NOT USE.
You'll get the best bang for your buck if you do not over-rely on such products. If you use in training regularly then try to have a week or so off pre competition so you get the best of them come the day.
One final trick. In light of the many pick u up type drinks many use a good carb rich heavy meal post event will help slow things back down to the more normal levels. Of course if you win you may be buzzing with the taste of victory in which case enjoy!
