What figure competitors really eat
Right after taking this picture the other night after a competition, another competitor asked me… “What do your competitors eat?” Below is a breakdown of what they eat…
Figure Diet: the competition diet is pretty basic. Lean protein, fibrous carbs (vegetables), complex carbs and good fats. The diet should be structured to change as the body gets leaner.
- Meat: Chicken is the food of choice 80% of the time with fish and tuna being eaten 20% of the time. Some competitors switch to fish in the weeks prior to a show to help with fat loss.
- Protein powder: Every competitor uses protein powder each day between, 2-4 scoops. Closer to competition, competitors will replace some of their chicken or fish meals with protein powder to keep fat loss going. You should choose a powder that taste good to you, otherwise you get tired of it real quick.
- Supplements: A multivitamin once a day and protein powder, that’s about it for 95% of my competitors. Creatine should only be taken in the off-season. If i find that someone is taking creatine during precontest training, I will have them stop immediately because it makes you hold water.
- Cheat foods: Peanut butter seems to be the big winner when it comes to cheating. Almost every competitor admits to cheating on the diet. 70% will choose peanut butter. Ice cream is enjoyed by 30% of competitors and potato chips are eaten by 40%. They say the best thing to do is make sure there is none of the ‘offending’ food in the house… otherwise it will be eaten.
- Compliance with the diet: 99% of competitors cheat on the diet. I know a few who I ‘think’ won’t cheat… but I can’t be 100% sure. They often try to lie about it, but i get the truth eventually. Actually cheats are harmless and can be beneficial if kept to a minimum. The brain (psychology) and body (extra energy) benefits from the extra boost a cheat can give them.
- Artificial sweeteners: 60% say they use some sort of artificial sugar or flavoring in their coffee (also about 80% drink coffee). These have to be eliminated the last week of a show because they can hold on to water in your body. You can lose 3 or 4 lbs just by eliminating artificial sweeteners from your diet (depending on how much you use).
I think other trainers and competitors expect me to have some secret food or supplements that I use. I don’t. The only ‘secret’ is how the diet is structured… but the foods are just basic foods.
The charts below are based on my competition diets (http://www.figurecompetitiondiets.com/)
(To view or download the complete map: http://www.figureready.com/figure-ready-blog.html)
To view or download the complete map: http://www.figureready.com/figure-ready-blog.html
Jody and Laurie