Dieting For a Competition
Strange as it may seem, when it comes to weight management techniques, I personally do not count the amount of calories that I consume on a daily basis. Instead I focus on my daily fat intake and protein to carb consumption level.
What I Do Not Eat
What I Do Eat and Drink while I stay active...
I eat five to six small meals a day. Food is your fuel and providing your body with constant fuel actually increases your metabolism. The starving technique (eating less than three meals a day) will ultimately decrease your level of energy, health, metabolism system and weight management control on a long term.
I stick to natural sugars, simple and complex carbohydrates and a high intake of protein with respect to my body weight.
I love eating fruit however when I am training for a competition and it is time to minimize my Carbohydrate consumption the first thing I do is reduce my fruit intake.
Excellent sources of complex carbs include: brown rice, buck wheat, oats, and millet.
I select carefully which processed foods to eat such as oatmeal and whole wheat products, the more grains the better.
|Vegetables: I eat green vegetables every day. Salads and greens beans.|
Cheese, low in fat and not often.
I cut dairy products at least three months before a competition.
2% Milk is my drink of choice. I like Milk that has added vitamins, i.e. Vitamin D.
I make sure that I have all the vitamins that my system requires on a daily basis.
Meat and Protein:
I am not a vegetarian however when I eat meat, I eat it lean. My favorites include: skinned chicken breast, peppered steaks, and fresh fish.
Tuna... I eat lots of tuna! When I buy my ten cans for the week, I make sure that they are soaked in water, not in oil. Eggs whites are also a big favorite of mine!
I always eat food low in sugar and sodium. High consumption of salt in your diet has a negative impact on weight control. This is because the salt retains the water in your system resulting in a bloated appearance.
Drinking: I drink one to two liters of spring water daily.
Whenever I consume liquor it tends to be hard alcohol or wine with moderation. I cut them completely from my diet 4 to 6 months before a competition!
I have one to two cups of coffee per day. It is something that I really enjoy to drink when on break.
What works well for me is one spoon of peanut butter per day before training.
A hand full of Almonds on a daily basis and lots of mini-carotts for snacking!
I have what we call -Cheating Days- I love to eat so I do eat some of the food that I usually don't once per week.
Before My Work-Out:
If I train in the afternoon or by end of day I eat a meal that includes complex carbs like brown rice and protein, chicken breast.
After My Workout:
It is important to have a balanced meal of some carbs, natural sugars, from fruits, and protein. A nice protein shake helps the muscles build and heal.
If I train in the morning I have some oatmeal and a piece of fruit. I try to avoid the coffee before my training.
If you finished training and you are not going home to eat, at least take with you a protein bar or a meal replacement bar that contains low carbs and high protein, like lean body.
Please note that what works for me might not work for you. I hope that all these tricks and diet style and techniques will inspire you and help you achieve your goal!
Certified from YMCA Montreal since 1997 as a Group Fitness Instructor and FIS CanFitPro.
Rana joined Muscle Mania Eastern Canada and competed in the Fitness Model Disvision June 2003, organized by World Natural Sports Organization (WNSO).