Supplements as with anything tend to get a bad rep due to misinformation, pseudoscience, and abuse. Supplements are one of the most important variables to adjust throughout a competition prep and will help aid in overall health and performance. With a restricted or narrow diet, it is important to monitor any nutrient deficiency or toxicity.
We can break dietary supplements into two major categories:
1) Daily health supplements
2) Performance supplements
For daily health, a few of my favourite recommendations are an encapsulated or powdered multivitamin, omega-3 fish oil, superfood greens, liver/kidney detox, and dietary fibre.
When it comes to performance supplements, many athletes prefer to add a fat burner, micronutrition support for the thyroid, creatine, essential amino acids, and whey protein. When used properly, this combination can help increase muscle retention and decrease body fat mass. Other optional supplements like pre-workout may also help increase protein synthesis, blood flow, energy, recovery and more.
Try to avoid harsh stimulants, excessive caffeine, and oral supplements that are hard on the liver and kidneys. With the high stress of intense training and exercise-induced muscle damage, Creatinine Kinase (CK) levels can elevate, and these factors combined place unnecessary stress on the adrenal glands and kidneys. (Not to mention potential sleep interruptions which also affect recovery).
PEAK WEEK
Peak week is another area that should be closely monitored with evidence-based practices for optimal nutrition and avoid harsh supplements such as medical grade loop or potassium-sparing diuretics, or anything that increases health risks. By following the science-based approach offered in the NASM Physique and Bodybuilding course, safe and effective methodologies can be applied to naturally encourage increased muscle glycogen and diuresis of extracellular water.
Of course, I would be remiss if we did not mention the use (or abuse) of anabolic steroids and androgenic compounds. We do not condone the use of self-prescribed anabolics and prohormones due to the long list of side effects and potential health risks. However, as a coach, it is necessary to be knowledgeable and understand what implications this could have on the athlete.
Hormones in general play one of the most significant roles in determining the ability to build muscle, get lean, energy, libido, mood/motivation, and especially muscle nitrogen retention and protein synthesis. As a coach, it is your responsibility to refer the client to a medical professional and encourage frequent bloodwork to monitor key health indicators, hormones, and opportunities to optimize overall health.
Diet/Eating When on Prep:
• When cutting, maintain a mean caloric deficit of 500-1000 cal/day
• Break meals up into 4-6 portioned meals per day depending on your schedule
• Eat every 2.5-3 hours to help increase metabolism and remain anabolic
• Pre-workout: Carb | Protein | Fats ratio = 15:5:2
o Consume 60-90 mins before the workout
• Intra-workout: Consume 5:1 carbs to essential amino acids
• Post-workout: Carb | Protein | Fats ratio = 2:3:1
o Consume 30-60 mins after the workout
TYPICAL EXERCISE ROUTINES
Exercise routines will vary significantly depending on the athlete’s starting point and specific goals or division requirements.
For beginners or athletes needing to increase core and joint stabilizers, one option is to spend some time each week in the stabilization and strength endurance phases. This will help increase muscular endurance and work capacity for subsequent phases of training.
When it comes to experienced athletes on prep, it is most common to train between Phases 3 – 5 of the NASM (OPT) model, spending most of the time in the Muscular Development (Strength Hypertrophy) phase. Within this phase, tactics such as progressive overloading, exercise selection, and undulating periodization will help avoid plateaus and keep the athlete progressing towards their aesthetic physique goals.
On average, most competitors will need to train 4-6 times per week for 60-90 mins and increase cardio as they get closer to the contest date. It is common to target each primary muscle group 1-3 times per week.
Example Women’s Wellness Training Split – Goal for more muscular thighs, glutes and delts:
Monday – Lower Body, high-tension (hypertrophy
Tuesday – Upper Body, high-tension (hypertrophy)
Wednesday – Rest Day, cardio only
Thursday – Glutes and Delts Isolation (hypertrophy)
Friday – Back and Arms, metabolic conditioning
Saturday – Lower Body, metabolic conditioning
Sunday – Rest Day
*May integrate corrective exercise and cardio into warm-ups as needed.
Divisions that require more muscular development or lower per cent body fat may require higher training and cardio volumes per week to achieve the requirements. For instance, a women’s physique competitor will require greater stimulus on the muscles, higher frequencies, more complex training splits (factoring in recovery) and more cardio than a bikini competitor.
Any muscular deficiencies or lagging areas can be prioritized at the beginning of the workout, or at a higher frequency per week to create the necessary muscle adaptations.
MENTAL TOUGHNESS FOR COMPETITORS
Our feelings are based on how we emotionally respond when something happens. Our behaviours are based on how we act when something happens. The degree and resilience of what we think when things happen is mental toughness.
S.T.O.P. – Effective strategies to attain maximum impact and mental toughness:
STRATEGY 1: STOP
Stop and assess what you need for success while anticipating adversity. What’s your why? Don’t
rely solely on extrinsic (external) motivation. How will you navigate obstacles and celebrate wins?
STRATEGY 2: THOUGHTS
Identify and reframe unproductive (negative) thoughts by practising more productive
(positive) thoughts using mindset strategies such as affirmations, prayer, and mantras
STRATEGY 3: OPTIONS
Merge unconditional positive regard and mindfulness daily by assessing your well-being, and what’s coming up for you and accepting where you are without judgement.
STRATEGY 4: PIVOT
Prioritize mental and physical well-being through emotional processing, balanced nutrition,
regular exercise, adequate sleep, and hydration. Tap into your intrinsic (internal) motivation and
purpose.
SUMMARY
The best piece of advice I can give any new competitors is to identify your “why,” do your research on the costs and time commitment associated with competition prep and find a credible prep coach. Having (or being) a knowledgeable coach that has synergies with the athlete will be a huge part of the athlete’s experience and success on stage. Athletes should be coachable and consistent, but also not afraid to communicate when something doesn’t feel right, make mistakes, and grow.
