Post-Competition Eating: Your Mindset
Here are some key tips on how to keep yo
ur mind right post-competition to make the gains you need. After dieting down for so long it can be difficult to transition into eating more for gains and not feeling like you’re doing something wrong.
When one has set their mind on doing a competition, they will find that it takes determination, dedication, and mental focus. Scheduling time for routine exercise, nutrition, preparing meals, and being stage-ready can be very stressful.
The important key to remember is that you are physically getting into shape by changing your body composition and proving to yourself that you have the ability, strength and courage to step on stage for the judging of your physique.
Not only do you have to be mentally focused during competition prep, but it is just as important once the competition is over to stay on track. You may find that you feel as though you have been deprived of foods, and then you overindulge. When all your hard work has come to a close and you step foot off stage, it’s critical torememberall your hard work. It is so easy to pack on the pounds afterwards because you want to eat everything in sight.
In fact, the biggest mistake you can make as a competitor is to overindulge immediately following your show. This throws your metabolism off and all the weight you strived to shed comes back.
After a competition you should slowly incorporate foods back into your diet. This is your “transitional period” where you will need toreadjust your metabolism and not throw the pounds back on. For me, my coach, Alli, helped design my nutrition plan. She developed a two-week plan to slowly add calories back into my diet. My meal plans consisted of adding carbs and proteinsvery slowly. Most important, of course, was sticking to it and keeping my meals “clean”.
Why do we binge after a competition?
Many of us may find the urge to binge after a competition. Why? It all boils down to our mind process. After dieting for so long and consistently eating the same thing for 12 weeks, well, it can get to the best of us. You have eaten tilapia and asparagus for 12 weeks, right? Who wouldn’t indulge in the foods that you have been deprived from! Mentally we tell ourselves, “I can have that cookie, that piece of cake, that slice of pizza because I deserve it. After all, I did shed all these pounds! Just having a bite or having one piece will not hurt me.”
We have to readjust our thinking. Everyone has heard the old saying“the mind is a powerful thing”, well there is a lot of truth behind it. When we start thinking that it is okay to have that one cookie, that single piece of cake, that slice of pizza, well those “I will only have one” moments, turn into having it every day. Our body starts to crave those processed carbs that we just inhaled because we “thought” that we needed it to satisfy that craving or urge.
I have to confess, I am guilty of these moments; I have lived and learned from them. What helped me? Staying focused is a huge factor. Thinking about the food that I am eating and how it is going to affect me has kept me on course. I think about all the hard work that I have poured into my body.
I strive to have structured meal plans. Having a set menu and already cooked foods on hand are things that will help you. Think about it, what do we do when we think we are hungry? We go straight to the refrigerator or the pantry. If we have clean foods on hand, most likely we will avoid eating processed, unhealthy foods. We live in a society where everything is at a quick disposal. To avoid bein
g a garbage disposal for unhealthy foods, we need to think ahead and have an action plan. Grocery shop wisely. Avoid those middles aisles where the processed foods are.
Another reason we binge after a competition is because we have met our goals and therefore lose focus on what to do next. “Now that I have accomplished being stage-ready, what do I do with myself?”
The worst thing one can do is turn to food for comfort. When we lose focus, that is when we turn to food and food becomes our main focus instead of turning to new goals. We need a balance in our surroundings.
What happens to our metabolism?
The key point is that when our calorie intake is low, our metabolism is also low. It levels out to burn the number of calories we are eating within that period of time when we are doing our competition prep, which means it readjusts itself to burn on a low calorie intake. When you indulge or binge after a competition, taking in more calories, your metabolism cannot burn the higher amount of calorie intake at a fast rate, which leaves you susceptible to gaining large amounts of weight.
Therefore and important component is to slowly readjust your metabolism to a higher calorie intake. That is why it is so important to incorporate an increase in your calories slowly instead of all at once. This allows your metabolism to readjust itself according to the calories being eaten.
Key notes to remember:
Don’t overindulge after your show! If you want to eat something that you haven’t had for 12 weeks, go for it, BUT don’t continue down the road of eating it every day.
Set new goals. As we compete, we have goals. We accomplish those goals and when the show is over we are at a loss as to what to do with ourselves. Have a new plan in sight. I suggest having one before you set foot on stage. Whether it is preparing for another show, or setting new goals for the year. Take action right away – try new exercises, new classes. I know after my first competition I fell into a slump. Right away I knew I had to adjust my thinking and get back on track. What did I do? I started to do CrossFit. I love it!
Slowly transition your body back into normal calorie intake. If you have a good coach, they will help you. If you are doing your nutrition on your own, be sure to incorporate clean foods slowly into your diet. It is so easy to fall off track and eat everything in sight. Think of all the hard work you poured into yourself to step foot on the stage. That should be your motivation to stay on track!
Love yourself! Feel proud of your accomplishments and view yourself as your trophy. Not everyone steps off stage with a trophy, but we are all winners because it takes determination, dedication and mental focus to compete.
Get back into your routine of exercising. No, you don’t have to do “two-a-day” workouts as you did with your competition prep, but get back at it! This will keep you on track and will keep you motivated.
Follow these tips and you will find it easier to transition from competition prep to your day-to-day training and eating. Apply that same determination, dedication, and mental focus to your post-competition eating and you’ll succeed. Good luck!
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